Everyday Mental Health Care

Taking care of your mental health is just as important as maintaining your physical health. Psychotherapy is always an option when things become overwhelming or a little challenging, but there are several things you can try to improve your mental health before seeking psychotherapy. Here are some things you can do every day to maintain good mental health:

Get moving

Exercise has proven to reduce anxiety and stress, decrease depression, and help manage symptoms of ADHD. Incorporating physical activities into your daily routine has been shown to improve mood and enhance memory.

When you exercise, your body releases feel-good hormones called endorphins, which play a huge role in making you feel happy. Not only will you feel better when you exercise, you will also find that you will sleep better.

Exercise does not have to be strenuous. You can go for activities like yoga, walking or tai chi which help clear the mind. You can also go for more vigorous activities like aerobics, kickboxing, cross fit or running.

Make sure to choose an activity you can enjoy rather than go with what’s trending. Or, you can do a trial-and-error to see which type of exercise suits you best. Again, it does not matter what activity you choose just as long as you can do at least 30 minutes of it every single day.

Eat a healthy diet

Exercise is not enough to guarantee a healthy body; you also should eat right. Make sure your diet is comprised of healthy proteins and vegetables. These foods provide the needed energy to get you through the day, and they are also mood boosters.   

You do not have to drastically change your diet all at once. It is much easier to take little steps to reach the goal of a healthier you. You can simply start by adding a salad to your daily meal or choose to snack on fruits rather than sugary treats. Drink a bottle of water instead of that sugary drink your normally consume.

Make sure you sleep enough

Getting too little sleep makes you irritable and tired. Having too much snooze time can also make you sluggish. So, it’s best to opt for somewhere in the middle. Adults usually need between 7 to 9 hours of sleep. Although, some may need as few as six. Adolescents usually need between 8 to 10 hours per night, and children benefit most from 9 to 12 hours of sleep per night.

Getting enough sleep regulates hormone levels and improves your mood. It can also help with concentration, improve creativity, and decrease stress.

A consistent sleep and wake time help promote good sleep in all ages. To ensure that you fall asleep, make sure the place you sleep is free from distractions (and bright electronic light), relaxing with a comfortable temperature.  Avoid large meals and caffeinated beverages before retiring. If you still cannot sleep after 30 minutes, get out of bed, and return after 20 to 30 minutes. If you continue to have sleep difficulty try meditation or relaxing exercise to help you get to sleep, before seeking professional help.

Ensure a balance between work and play

Make sure to not be bogged down by the pressures and demands of work.  Although working from home may challenge the boundaries between work and other activities, it is still important to have limits around work, and an end of the workday time. This will allow you time to spend with your family and indulge in the simple pleasures of life that you enjoy. Talk a walk, watch a movie, read a book, do some craftwork, ride your bike.  Just do something that you enjoy, give yourself a mental break.  This can help enhance your physical as well as mental health.

Taking care of your physical well-being results in a much happier state of mind. But if things still don’t improve, consider psychotherapy (individual psychotherapy, family or couples psychotherapy) to help you out. Contact us for more information today.