The Little Things That Help (With Our Mental Health)

Mental health disorders affect 13% of the world’s population. In the U.S. alone, nearly 50 million adults experience some form of mental health issue. In line with this prevalence, more and more mediums of treatment are being rolled out. That said, pursuing most of these traditional mental healthcare avenues like therapy is not as accessible as we want them to be. Fortunately, even small lifestyle changes can help you better care for your mental health. Let’s take a look at them:

Have a self-compassion break

Our world is so hyper-focused on getting things done that we often switch into autopilot mode and find ourselves just coasting. This can lead many to feel stuck in limbo where everything is dulled and there is no choice but to keep going with the motions. As discussed in our previous post called “Languishing: The Purgatory Between Mental Health and Mental Illness”, this state of languishing sees your mental health stall between neither depression and joy. When you find yourself in this state, practice a self-compassion break, to get out of it. In this exercise, remind yourself that human existence can be intense, and acknowledge that languishing, although not debilitating, is one part of it. As human beings, we are meant to live a life filled with meaning, not just routines. With regular self-compassion breaks, you can better process the feelings that you’re likely pushing aside while languishing.

Take a walk outside

Nearly every system in your body is fed by regular everyday activity, including your mind. A post on walking 10,000 steps a day by WeightWatchers explains how it can actually boost your mood and stave off cognitive decline. Walking helps spur new cell growth in the hippocampus, the region of the brain in charge of regulating emotions and memory. If you’re walking during the day, you get the added benefit of natural light. Exposure to the sun (in healthy increments, of course) has also been found to increase the release of serotonin. A hormone that regulates moods, serotonin boosts feelings of calm and focus. Being under the sun can also help regularize your circadian rhythm which is another influence on mental health. As such, if you’re feeling a bit overwhelmed, find time to take a walk under the canopy of trees and let nature uplift you.

Pursue an engaging hobby

Losing interest and excitement in activities you usually like is often one sign that you need to take better care of your mental health. Making time for hobbies can be effective because of how they influence the brain's reward system, according to associate professor of Neuroscience Ciara McCabe. When we engage in an enjoyable activity, our brain releases the neurotransmitter dopamine which helps us feel pleasure. Even though in the beginning we may not feel motivated to spend time on a hobby, once we start the brain’s reward system kicks in and motivates us to do it again. If you’re feeling lower than normal, it may be time to pick up that half-finished book, trim your bonsai leaves, or cook that new recipe you’ve been eyeing.

Reduce your screen time

We are now surrounded by displays and content nearly 24/7 thanks to the internet and social media. But this attachment has a negative effect on our mental health.Clinical psychology experts on Medical News Today share that social media has associations with depression, anxiety, and ironically feelings of isolation, particularly among heavy users. If you’re spending too much time on your phone, it’s best to give yourself a digital detox. Even for just a few minutes a day, turning off your notifications and staying off your screen can give your mind a much-needed breather and an opportunity to revel in the real world.

Whatever it is you’re going through, acknowledge that this moment of suffering is exactly just that – a moment. It is fleeting. It is not destined to endure. That being said, the journey to feeling better can be made smoother by employing small but effective actions. We hope these tips help you create that change in your mental health to allow for better things to come through.

By Jada Simmons

Exclusively for byrepose.com

Services Offered At Repose Therapy

At Repose Therapy, our goal is to provide the best HOLISTIC PSYCHOTHERAPY services among other evidence-based therapy services to you. We enjoy working with college students, mothers, parents, couples, and individuals who are seeking better mental wellness in their life. If you’re struggling or trying to find a way to move forward, then our DIVERSE TEAM OF THERAPISTS would be thrilled to work with you. If grief counseling isn’t the service you’re seeking, no worries. We offer other services at our ONLINE THERAPY OFFICE IN NEW YORK, CONNECTICUT, AND NEW JERSEY. Other services include EMDR THERAPY, ANXIETY TREATMENT, PTSD TREATMENT, AND TRAUMA THERAPY, THERAPY FOR COLLEGE STUDENTS, MATERNAL MENTAL HEALTH, MARRIAGE COUNSELING AND COUPLES THERAPY, THERAPY FOR TEENS, LGBTQIA+ THERAPY, ART THERAPY, DANCE MOVEMENT THERAPY. 

Additionally, we offer many GROUPS at our practice including an adult DBT skills group MANAGING EMOTIONS WITH DBT and Art Therapy, MINDFULNESS-BASED COGNITIVE THERAPY, EMBRACING YOUR BODY, and a Ramadan group. If you’re interested in any of our other services, please reach out, we cannot wait to work with you as you improve your well-being and begin your journey towards healing.