Suffering from mental health issues such as anxiety and depression means more than just feeling down. It's not wanting to be alone, but not wanting to be near anybody else; it's wanting to be efficient and effective but not being able to get out of bed; it's being too exhausted to be up, yet unable to turn off your thoughts. Thankfully, the stigma around mental health is dissipating, and people are realising that depression is no longer an excuse, and that if you're suffering from poor mental health, you'll get the treatment and support you need to recover.While your primary care physician should always be your first point of contact if you are experiencing mental health issues, there are things you can do for yourself at home that can and will help your mental health. You may be unaware that some of the things you're doing are having a significant impact on how you feel, so check out this self care plan for mental health.
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Let yourself sleep.
Easier said than done right? Even those who aren't battling depression may have trouble sleeping at night. When you're ready to fall asleep, any worries that have piled up in your thoughts will linger. That isn't to say that sleep is absolutely out of the question. Take a look at these suggestions for getting a better night's sleep without turning to medication:
- Use hypnosis recordings to help you fall asleep naturally. They aid sleep by lulling you to sleep with soothing music and other methods of distraction.
- Take a look at your bed. Is it a tad out of date? It's possible that it's time to replace your bed in order to be more comfortable in bed. Investing in a heavy-duty bed will guarantee that your bed lasts a long time while also allowing you to get into the best sleeping position possible.
- Preventing your mind and body from being stimulated when you're attempting to sleep by avoiding food and coffee a few hours before night.
- Get yourself a decent pair of bedroom blinds to help block out the light and fall asleep faster.
- Before going to bed, write down your problems. Many people have trouble sleeping because they are afraid of forgetting something vital the next day. Putting everything down on paper will allow your mind to relax!
- It will also help you fall asleep faster if you remove any distractions from your bedroom, such as a television. While viewing television might help you unwind, it can also act as a stimulant.
- Regular bedtimes help your body get used to a schedule.
- Avoiding alcohol consumption before bedtime will help you avoid feeling dizzy or overstimulated. Stop consuming alcohol a couple hours before night, just like coffee and meals.
While we are all aware that eating the appropriate meals keeps us physically fit and healthy, did you realise that the food you consume may have an effect on your mental health? We feel unhappy, depressed, or worried as a result of a chemical imbalance in our brains, and if you binge on junk food frequently, you can significantly contribute to the imbalance. One of the primary reasons we are encouraged to consume nutrient-dense food is because of the mental benefits it may provide. Removing or reducing junk food from your diet will help to restore the chemical equilibrium in your brain, making you feel much better about yourself.
Self-esteem concerns can potentially cause mental health difficulties. If you're overweight or underweight, you could struggle with body confidence. Eating properly might help you perceive yourself positively and reach a point where you're satisfied with your appearance. Here are some healthy eating suggestions that you might want to try:
- Many of us eat until we are (maybe uncomfortably) full. Our bodies have a hard time digesting big quantities of food in one sitting, which can lead to weight gain. Listen to your body while you're eating a meal and stop when you're satisfied rather than 'full.' This might indicate that you're not eating as much in a single meal as you normally would, and that you're eating more frequently. This is perfectly OK! It is easier for your stomach to manage when eating little and often.
- Our stomachs aren't totally in sync with our brains, which means our stomachs won't inform our brains when we're full, causing us to overeat. Slowly chewing and savouring each bite allows your stomach to catch up with your brain, stopping you from overeating.
- The body frequently confuses hunger for thirst, which can lead to overeating. Wait ten minutes after drinking a glass of water if you're hungry. If you no longer feel hungry, it's likely that you weren't hungry in the first place! Remember that water is essential for digestion as well as keeping your body fit and healthy.
- You may improve your eating habits by consciously choosing healthier foods and planning meals. If you have any spare time, use it to prepare meals so you won't be tempted to eat fast food on evenings when you don't feel like cooking.
- When you put these recommendations into practise, your eating habits will change quickly, and you will realise that your body no longer craves sugary and fatty meals.
Learn that it's alright to say no every now and again.
It's all too easy to fall into the trap of saying yes to everything in order to please everyone. This, however, can take away time that could be spent on yourself, and everyone needs some me time now and again! Remember that it's alright to say no now and then, and to use that free time to rest and recharge. You'll discover that spending some time alone now and again is beneficial to your mental health!
Exercise will help more than just your body
We all know that exercise is a great method to keep us physically healthy and strong, but did you know that it may also benefit our mental health? Exercising causes our brains to release a hormone called endorphins, which helps us feel better. Exercising regularly will make your body and mind feel better! Exercising will also help you feel better about yourself if you suffer from low self-esteem.
Keep a journal
Writing down your anxieties before bed, as we briefly discussed previously, may tremendously assist with worries throughout the day as well. Keeping a journal allows you to record your thoughts and feelings while continuing on with your day as usual. Simply being able to express how you're feeling can sometimes be beneficial. Not only that, but maintaining a journal may be very beneficial to show your doctor in order for them to provide you with the best possible care. You might even be able to figure out mental health triggers from it! Consider keeping a journal to help your mental health in a variety of ways.
Have someone you can call
Finally, there's nothing like a good old chat with someone you can trust every now and again. Sharing your troubles with a trusted friend or family member might help alleviate some of the stress and help you get through this tough time in your life. Even if you don't talk about your problems all of the time, the discussion and diversion from them will be beneficial!
As you can see, there are several ways to help yourself with your mental health at home. Remember, your first port of call should always be your doctor, but in the interim, you can help yourself with these recommendations!
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