4 Ways to Take Care of Your Mental Health

One of the most common searches on Google in 2021 was How to Take Care of My Mental Health. There are many approaches, modalities and evidence-based treatments (EBT’s) out there. Of course, each individual is unique so it is important to find a treatment that resonates with you. In this blog I will focus on four key elements that are ubiquitous when it comes to taking care of our mental health.

Credentials

I am an Associate Clinical Social Worker. I received my Bachelor’s degree in social work from California State University in Los Angeles in 2018. I worked for two years with young adults with developmental and intellectual disabilities. I got my master’s degree in 2020 and for the last year and a half I have been working at a residential treatment facility for people living with severe mental health disorders. The vast majority of my clients have schizophrenia or some form of psychosis.

I have struggled with my own mental health issues since adolescence. I experience voracious anxiety and brutal panic attacks. I have been on the inside of the mental health care system as a professional, as well as a patient and I have witnessed first-hand how people dealing with mental health issues are stigmatized and marginalized in our society.

I have written several blogs on mental health which have received some positive feedback. My goal is to write a monthly blog with tips for taking care of your mental health. I believe that these four elements are a solid foundation of good mental health and I hope this blog assists anyone out there who is trying to gain knowledge into taking care of themselves.

Awareness

The first element in good mental health is having awareness. There are two parts to having awareness in regards to our mental health. The first is practicing mindfulness, this means being aware of our emotions in the present moment without judgment. Mindfulness is a power tool to help us be present and conscious of how we are feeling right now. If you are a person who struggles with fits of anger and you are unaware of the reasons why you consistently get into road rage incidents there may come a moment were you unintentionally cause an accent. It only takes a split second to make a bad decision, you could seriously hurt yourself or someone else. Being detached from your emotions leaves you vulnerable to falling into maladaptive patterns of behavior that you are not even be cognizant of.

By practicing mindfulness, it can help us regulate our emotions when we are triggered in the environment. There are many ways to practice mindfulness, journaling, doing yoga, expressing ourselves creatively, but one of the core pillars of mindfulness is meditation.

Meditation can help reduce stress and increase our awareness of how we react to triggers. Going back to the person who flies into fits of rage. If you are aware that people cutting you off in traffic immediately infuriates you to the point where you are unable to think rationally, then maybe next time you are cut off in traffic you can switch on some calm meditation music and do some deep breathing exercises until you are able to calm down without causing an accident.

The other part of awareness as it relates to mental health is having the capacity to comprehend how your thoughts affect your feelings and how your feelings influence your behavior. We call this the cognitive triangle. Understanding how that repetitive cycle functions and having the tools to break that pattern of harmful behavior is a pivotal element of awareness. Knowing when to recognize when you are starting to sink into a whirlpool of symptoms and despair. Having healthy coping skills to cope with that wave of anxiety that hits you out of nowhere. Having the ability to stop that cycle takes practice, but with hard work you can feel when you are spinning out of control, then implement a coping skill to reduce the behavior.

Connection

The second element of good mental health is having a strong support system. This is sometimes difficult for individuals who are struggling with their mental health because as people’s mental health declines they tend to isolate themselves. Also, when people are depressed they are unmotivated to do anything, sometimes just getting out of bed is a victory. But having a connection to others is vital for taking care of ourselves mentally. We are social creatures, we need each other. I had a client once tell me that spending time with someone you love is the best medication you can take. Sometimes when we are feeling down or anxious meeting a good friend for coffee can really help to shift your mood. There is something comforting about knowing that there is someone out there who cares about you. That you are not alone.

I am acutely aware that for many people connecting with others is an unpleasant chore. People with mental health disorders often times have experienced trauma at the hands of others and are extremely distrustful of letting anyone close to them. I empathize with those feelings, but I would strongly encourage you to try again. The power of connection cannot be understated. Reach out to that friend who you haven’t spoken to in a while. Call a family member, join a group where people share the same hobbies as you.

You do not need to surround yourself with a bunch of people who you have superficial friendships with. Even having two or three close friends is enough. If you have difficulty connecting with others having one person in your life can make all the difference. Loneliness is catastrophic on the psyche, try to surround yourself with positive people who genuinely care about you.

Insight

Having good insight into your mental health is an important element on your road to recovery. It is challenging as a social worker in the mental health field to watch people who are clearly struggling with distorted thoughts say things like:

I don’t have a mental illness.

There’s nothing wrong with me, I’m perfectly fine.

It’s the medication that’s making me sick.

If there is nothing wrong there is nothing to fix. I once had a college professor tell me that denial is the most powerful human emotion. People do not want to concede that something may be wrong with them psychologically. The Center for Disease Control reports that one in five people at some point in their life will deal with a mental health crisis (https://www.cdc.gov/mentalhealth/learn/index.htm). Part of the apprehension for people to seek help for their mental health is stigma.

The stigma of mental health in this country is overwhelming. People’s reluctance is due to them saying things like;

I’m not crazy.

I’m not one of those people.

I don’t believe in talking about my feelings.

This is primitive thinking when it comes to mental health. We have to change our mindset. We need to have open and honest conversations about metal illness for the purpose of reducing stigma. I know that it is uncomfortable to feel vulnerable but it is imperative to take a hard look in the mirror and admit that there is a problem and that it has to be addressed.

Learn as much as you can about whatever condition you may have. The more you learn the better equipped you will be to take care of yourself. Having good insight many times is the first step on the journey of healing. There are many resources, if you live in California and have health insurance mental health should be covered. Call your insurance and inquire about therapists that are included in your plan. Many colleges have graduate students who are gaining experience as clinicians and they provide free therapy.

It is vital to understand why you feel and behave the way you do. Explore the root cause of whatever is responsible for your stress and emotional pain. Find a safe space where you can turn toward the darkness without fear of losing control. Having the courage to go on that journey of healing is not easy. It’s only natural that people not want to confront ugly feelings and thoughts. But this is all part of having good insight.

Purpose

The fourth element is purpose. Everyone wants to feel like they are doing something meaningful with their life. Like they are contributing to the overall well-being of society. Having a purpose gives us a reason to get out of bed in the morning. It can inspire us to want to continue to learn and grow as individuals. It occupies our time and gives our minds something to focus on rather than being alone with our thoughts. Having a purpose provides us with challenges, an opportunity to collaborate with others and can provide us a sense of pride.

Getting up every day and doing something that you feel gives you purpose can be a rewarding feeling that boosts self-esteem and confidence. It helps us maintain a daily routine and take care of our hygiene. Having purpose keeps the mind and body active. Finding purpose can be a powerful motivator in assisting you in elevating your awareness, connection and insight. Focusing on these four elements can help lift your mood and promote well-being. I hope this blog provides a path to help others take control of their mental health.

Sergio Cacciotti January 24, 2022Comment