Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, make choices, and relate to others. Mental health is more than the absence of a mental illness—it’s essential to your overall health and quality of life. Self-care can play a role in maintaining your mental health and help support your treatment and recovery if you have a mental illness.
Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.
Here are some tips to help you get started with self-care:
· Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
· Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.
· Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
· Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.
· Set goals and priorities. 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 at the end of the day, not what you have been unable to do.
· Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.
· Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
· Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.
Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.
When to Seek Professional Help
Seek professional help if you are experiencing severe or distressing symptoms that have lasted two weeks or more, such as:
· Difficulty sleeping
· Appetite changes that result in unwanted weight changes
· Struggling to get out of bed in the morning because of mood
· Difficulty concentrating
· Loss of interest in things you usually find enjoyable
· Inability to perform usual daily functions and responsibilities
Don’t wait until your symptoms are overwhelming. Talk about your concerns with your primary care provider, who can refer you to a mental health specialist if needed. If you don’t know where to start, read the National Institute of Mental Health (NIMH) Tips for Talking With Your Health Care Provider fact sheet. Learn more about how to get help or find a provider on the NIMH’s Help for Mental Illnesses webpage.
While mental illnesses affect both men and women, the prevalence of mental illnesses in men is often lower than women. Men with mental illnesses are also less likely to have received mental health treatment than women in the past year. However, men are more likely to die by suicide than women, according to the Centers for Disease Control and Prevention. Recognizing the signs that you or someone you love may have a mental disorder is the first step toward getting treatment. The earlier that treatment begins, the more effective it can be.
Men and women can develop most of the same mental disorders and conditions but may experience different symptoms. Some symptoms include:
· Anger, irritability, or aggressiveness
· Noticeable changes in mood, energy level, or appetite
· Difficulty sleeping or sleeping too much
· Difficulty concentrating, feeling restless, or on edge
· Increased worry or feeling stressed
· Misuse of alcohol and/or drugs
· Sadness or hopelessness
· Suicidal thoughts
· Feeling flat or having trouble feeling positive emotions
· Engaging in high-risk activities
· Aches, headaches, digestive problems without a clear cause
· Obsessive thinking or compulsive behavior
· Thoughts or behaviors that interfere with work, family, or social life
· Unusual thinking or behaviors that concern other people
Mental disorders can be treated: If you are unsure where to go for help, ask your family doctor or visit NIMH’s Help for Mental Illnesses webpage.
If you or someone you know is in a crisis, get help immediately. You can call 911 or the National Suicide Prevention Line at 1-800-273-TALK (8255).