By Adrienne Stallings, Senior, Bedford, TX
We live in a time where it’s almost instinctual to brush off serious issues as jokes. Don’t be mean to him, I’ll whine to my dog as he bullies my cat, he has anxiety. But really, mental health is no laughing matter. We take our physical health seriously—turning to a hospital or Dr. Google as soon as we notice something is off with our bodies, like a sudden blue patch of skin (which, if you’re curious, could be as minor as dye that had bled from your clothes or as major as hypothermia), so why should mental health be any different? To quote the National Institute of Mental Health, “[m]ental health is more than the absence of a mental illness—it’s essential to your overall health and quality of life.” Therein lies the importance of self-care. Once again, quoting the National Institute of Mental Health, “[w]hen it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy.” Thus, I’ve set out to compile some of my favorite self-care tips and methods in the hopes that they might help others in caring for their mental health too.
Get Regular Exercise
This is my personal go-to for self-care. In fact, I have noticed that my mental health typically hits its lowest points during times where I neglect to exercise. Various reputable health organizations claim that even just thirty minutes of walking every day “lifts your mood, gives you energy, and keeps you mobile so you feel relaxed, not stiff or worn down” (“Self”). And don’t be discouraged if you can’t do thirty minutes of continuous movement either, walking for five minutes six times a day equals thirty total minutes after all! However, I also fully recognize that it would be ableist of me to assume that such an activity is accessible to everyone, so certainly, if this is not feasible, then do not tear yourself up about it!
Prioritize Nutrition
This includes eating balanced meals and drinking a healthy amount of water daily (and limiting the intake of caffeinated beverages and alcohol). Doing so improves your energy and focus throughout the day. (Though certainly don’t hesitate to indulge once in a while, especially if you need a picker-upper; simply don’t allow your indulgence to evolve into habit).
Practice Good Sleep Habits
This includes reducing screen time before bed. Avoid watching violent movies or reading upsetting news as well. Both of these can inhibit your ability to fall asleep. Seven to nine hours is the recommended amount per night, though napping throughout the day has also been noted to improve energy levels as well (“Self”). If you need further assistance in falling asleep, the University of Alabama at Birmingham recommends reading an uplifting book or listening to an “influential podcast.”
Try a Relaxing Activity
There are many activities that fall into this category—journaling, yoga, breathing exercises, meditation, sitting in the sunlight, crafting, dancing, taking a shower, organizing things (to just name a few). One interviewee in the Spring 2022 edition of the Women’s Center Monologues even recommended trying bilateral stimulation, a type of audio where the sound moves between the ears, because “it kind of helps me calm down and sort of come into touch with where I’m at and keep myself from dissociating” (28). So long as it can keep your mind busy and is a healthy outlet for stress, try it!
Set Goals and Priorities
To quote directly from the National Institute of Mental Health (because, quite frankly, I think they say it the best), “Decide what must get done now and what can wait. Learn to say ‘no’ to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished until the end of the day, not what you have been unable to do” (emphasis my own). This is genuinely great advice (coming from someone who frequently gets caught up in the unaccomplished). Further, I think it segues perfectly into my last tip.
Practice Self-Compassion
It’s so, so easy to get caught up in your own head, so be kind to yourself—treat yourself as you would treat a friend. I cannot overstate this enough. Be mindful of your limits and set boundaries with yourself. In the words of the University of Toledo, “[t]he most important thing about self-care is that it is about listening to what your mind and body need.”
To close, I would once again like to make the point that if you can make time to attend to a physical health crisis, then you could also do so for a mental one (and just because you can’t see physical proof of your mental pains all the time, it doesn’t mean that they don’t exist). Take the time to experiment and discover what works best for you. If none of these tips help, then by all means look up some more! These are simply some tips to get you started and aid you on your journey to find mental peace.
Works Cited
“Caring for Your Mental Health.” National Institute of Mental Health, U.S. Department of Health and Human Services, https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health.
“Counseling Center.” The University of Toledo, https://www.utoledo.edu/studentaffairs/counseling/selfhelp/copingskills/selfcare.html.
Jones, Anna. “Self-Care: What Is It? Why Is It so Important for Your Health?” UAB News, News, 27 Oct. 2022, https://www.uab.edu/news/youcanuse/item/13176-self-care-what-is-it-why-is-it-so-important-for-your-health.
“Self Care Activities.” Texas Division of Student Affairs, The University of Texas at Austin Counseling and Mental Health Center, https://cmhc.utexas.edu/selfcare.html.