Simple Steps You Can Take Today For Better Mental Health
I get it. Life is weird and difficult right now. Between a constant feed of negativity from the world to stressing about affording your daily life, it is easy to feel overwhelmed and stressed. While it is understandable to feel this way, we both know staying in this mindset is not helping you and won't lead to a better tomorrow for you. Believe it or not, there are some small steps you can take today which, over time, will help you develop calm and clarity in your daily life. Will these steps solve all the world's problems? No, but they will help you gain control over the chaos.
MORNINGS
Your morning routine sets the tone for your entire day. A wise cowboy once said, "You either start your day or your day will start you." Think of a morning where you overslept and had to rush to work or school. If you think about it, you probably felt rushed or behind all day. Your morning routine is crucial to setting the intentions for how your mind will respond to things. Start with these simple steps:
Make your bed
The simple step of making your bed seems insignificant, but it helps you accomplish a task right as you wake up. That is one thing you don't have to think about anymore. Also, making your bed first thing in the morning tells your brain 'We are finished with sleep'. This also helps prevent you from lying back down and potentially falling asleep again.
Drink some water
You've been asleep for several hours and wake up dehydrated. While you may not notice this, trust me, your body is already running at a deficit. Drink 8-12 ounces of water as soon as you can to help your body return to normal operations. If your body is no longer stressed about dehydration, your mind is less likely to enter a default stressed mode.
Avoid screens for 1 hour
This will be a challenge for most people. The allure of the phone, tablet, computer, or TV is strong, but why bombard your waking mind with problems? Admit it, you doomscroll, check work emails, or check to see "what has happened now" in the world, but none of it makes you happy. Why start the day with negativity and problem-solving? Take 1 hour in the morning before looking at the screen. Start your hygiene routine, eat breakfast, work out, or simply listen to music first. Help your brain to wake up before hitting it with so much information.
Gratitude and Intention
During your 1 hour of No Screen time, sit and think about 3 things you are grateful for today. You don't have to go to a deep philosophical place, just 3 things you are grateful for. Examples could be, "I have my health", "I have shelter", "I have food and clothes", or "I am loved by someone". Focusing your mind on gratitude early in the morning helps set the tone. You are telling your mind to focus on good things, which is something that can last all day. After Gratitude, think about what you want your day to look like. Setting Intentions is not a To-Do list but more focusing on the 1 or 2 things which need to happen today to make the day pleasant. Maybe this is finishing that big project or simply reaching out to someone you haven't talked to in a while. For both of these practices, it will help to write them down on paper and keep them with you all day.
During the Day
As you get involved with your day, the stress can arise and old patterns of thinking can reemerge. It is important to spot-check yourself throughout the day and give small breaks to help maintain a healthy mindset. Try these throughout the day:
Check In with yourself
At least once a day, take 30 seconds to check in with yourself. Notice any muscle tension in your body. Are you holding stress in your shoulders or clenching your jaw? Take a few seconds to relax those muscles. Scan your mind and see what thoughts keep popping up. Are you worried about a meeting? Maybe thinking too hard about a perceived mistake. If it is something you can fix now, do so, but if you can't, maybe tell yourself to think about it later or let it go.
Go for a walk
This is the number one way to reset a stressful mind or tense body. Go for a quick 10-minute walk, preferably outside. This walk is to reset your mind, so don't look at your phone while you do it. Music is nice, but try to let your mind have little stimuli from your phone. I have a lot of clients tell me they don't have time to walk. Seriously??? You don't have ten minutes? Check your screen time for social media or games and I'm sure you have to admit you have 10 minutes to spare. Numerous medical studies show a 10-minute walk calms the nervous system and gives the mind a chance to relax. Lunchtime is a great opportunity for this walk.
Evening
Work is done and now it is time to start winding down and ready yourself for sleep. Evenings can be stressful due to family commitments or a tendency to engage in unhelpful activities for rest. Now is the time to review your day and take an honest look at yourself. Did you accomplish your tasks today? Did you repeat bad behaviors? Either way, look at your day objectively with no judgment. Still have things on your mind? Write them down so your mind doesn't keep ruminating on them.
Avoid your phone/computer for the last hour of the day
Yep, you heard me. Put it down and leave it alone. Give your mind a chance to wind down without presenting it with new problems. You can watch some relaxing TV or listen to music. Ideally, listen to your music or talk with someone you enjoy.
Go to bed at the same time each day
Not really much to add here, just keep a consistent bedtime schedule.
Making these small changes to your life helps set you up for positive outcomes. Will these steps solve all your issues? No, but they can help you start the progress towards positive mental health. Momentum is a powerful force and getting started is the hardest step, but you can do it!
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