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\u2014it\u2019s 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.<\/p>\n
About Self-Care<\/p>\n
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.<\/p>\n
Here are some tips to help you get started with self-care:<\/p>\n
\u00b7 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\u2019t be discouraged if you can\u2019t do 30 minutes at one time.<\/p>\n
\u00b7 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.<\/p>\n
\u00b7 Make sleep a priority. Stick to a schedule, and make sure you\u2019re 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.<\/p>\n
\u00b7 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.<\/p>\n
\u00b7 Set goals and priorities. Decide what must get done now and what can wait. Learn to say \u201cno\u201d to new tasks if you start to feel like you\u2019re 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.<\/p>\n
\u00b7 Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.<\/p>\n
\u00b7 Focus on positivity. Identify and challenge your negative and unhelpful thoughts.<\/p>\n
\u00b7 Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.<\/p>\n
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.<\/p>\n
When to Seek Professional Help<\/p>\n
Seek professional help if you are experiencing severe or distressing symptoms that have lasted two weeks or more, such as:<\/p>\n
\u00b7 Difficulty sleeping<\/p>\n
\u00b7 Appetite changes that result in unwanted weight changes<\/p>\n
\u00b7 Struggling to get out of bed in the morning because of mood<\/p>\n
\u00b7 Difficulty concentrating<\/p>\n
\u00b7 Loss of interest in things you usually find enjoyable<\/p>\n
\u00b7 Inability to perform usual daily functions and responsibilities<\/p>\n
Don\u2019t 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\u2019t 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\u2019s Help for Mental Illnesses webpage.<\/p>\n
<\/p>\n
Source https:\/\/www.nimh.nih.gov\/health\/topics\/caring-for-your-mental-health\/<\/p>\n","protected":false},"excerpt":{"rendered":"
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