It's difficult to find that inner-strength when depression and anxiety have their grip. Normal activities feel so much more exhausting, scary, or impossible.
I find that many of my clients feel empowered when they are able to access the ways in which they can take back control of their lives, even if it's in just a small area. In this blog post, we'll go over each of these "Mental Health All Stars" to explore how you can better access tools to fight back in the battle with depression and anxiety. We'll start with half of the All Stars this week. Stay tuned for the next post to learn about the second half!
1. Creative Outlet
"Creativity takes courage" - Henri Matisse
Creativity has a way of propelling emotions and experiences forward that are too difficult to be expressed in words. Research shows that creative outlets, like painting, drawing, music, and writing, help people manage their negative emotions in a productive way. If you're an artist, you'll know what I'm talking about--there's something very special about expressing yourself creatively that just can't be done with words. If you've never tried your hand at a creative outlet, or feel like you won't be any good, remember that healing through creativity is not about the output, it's about the process. Whatever brush strokes you take or chord progression you form doesn't really matter in the end. The important part is the creation of it. The expression of what can't be said. The emotional process. Give it a try! Buy a cheap canvas and some acrylic paints at Target, turn on some music, and see what happens. You could also try a musical instrument, a drawing pad, modeling clay, or an adult coloring book if that's more your style. There are endless ways to be creative and none of them have to be fancy!
2. Exercise
Yes. Exercise is on this list. I know. I dread it, too. Some of you may love it, though, and good for you! Exercise releases chemicals like endorphins and serotonin that improve your mood. Making exercise a habit in your day to day life can ensure that you're brain is juicing out those feel good chemicals on the reg. Fear not: you don't have to run a marathon in order to get the mental health benefits of exercise. Studies show that the sweet spot is about 30 minutes of exercise, 3-5x per week. That's doable, right? If you're new to exercise, take it slow: try some yoga, or take Spot for a stroll in the park. Slowly build yourself up to a routine that works for you. Speaking of routine...
3. Routine
We all like to know what to expect. Especially for those with anxiety, having a routine in place can help to reduce stress levels. It can be incredibly overwhelming to feel like we have a million things to do, and a ton of stuff running through our mind all at once. Having a routine helps us to organize ourselves a bit, and to prioritize our lives. It can feel like a relief to know what's coming and not feel like everything is happening all at once. Routine gives us a sense of control. In addition to reducing our stress, routines also help us hold ourselves accountable for building healthy habits. When we commit to a routine, we commit to taking certain actions daily for the betterment of our health. Like all things, start out slow. Choose one healthy habit that you'd like to cultivate in your life. Maybe you want to drink more green tea (hello great start to your day!), or perhaps you want to journal each night before bed. Commit to something that's doable for you, and slowly build that habit up. Once you've mastered that habit, add in a new habit. Maybe something a bit more challenging, but not unattainable. Think about the things you want to accomplish each day, and a goal that will help you get there. You've got this!
4. Sleep
Good sleep hygiene is sooooo important for mental health. I can't tell you how many clients I work with--adolescents and adults--who don't get enough sleep every night. You know the feeling, don't you? Groggy, irritable, barely alive. Your only salvation is a Venti Americano! I know that feeling, too, and it makes life really hard. Lack of sleep makes us more vulnerable to anxiety and stress, and negatively impacts our mood. It works both ways too: when we're stressed and anxious, falling asleep is hard! To practice good sleep hygiene, try the following:
- Limit your screen time at bedtime. Try putting your phone on your dresser on the other side of the room, so you're not tempted. At the very least, make sure you're dimming your screen if you can't seem to part with it.
-Have some tea, take a bath...get cozy! Try priming yourself for bedtime by making yourself as comfortable as possible
-Try some relaxation exercises. Deep breathing, yoga, or visual imagery are all great methods to try as you lie in bed waiting for the ZZZZs to come.
-If you don't fall asleep, get up. Don't lie in bed awake. That makes falling asleep that much harder. Instead, get up. Read a book, watch a show, clean the kitchen, and wait to feel tired. Once you feel that sleepiness coming on, head back to bed.
Sleep doesn't always come easy, but with these tips, you'll be snoozing sooner!
5. Meditation
Have you ever tried meditation? It's definitely a buzz word these days, and for good reason! Meditation is a practice to obtain a mental clarity and a mindful state. It's a skill--so it takes practice. But even in the beginning, you'll find that the benefits of meditation are huge. Research shows that meditation actually changes your brain and the way your mind responds to stress and anxiety. For some people, it can work as effectively as medication (according to this study )! Like all things in this list, take it slow to start out (remember our routine building discussion?). The experts say that meditation works best when we practice it consistently--that means every day. Start out with just five minutes a day, first thing in the morning. You'll be amazed at how good it feels to set yourself up for a good day in this way. I really love the meditation apps out there. Two of my faves are Headspace and the Calm app. Both of these have premium subscriptions, but the free ones offer access to great beginner sessions to introduce you to the practice of meditation. Also, there are TONS of free meditations on YouTube. Can't sleep? Search "meditation for sleep." Feeling burnt out at work? Search "meditation for work." Have only 3 minutes? Try "3 minute meditation." Literally anything can be found with the magic of YouTube. Give it a shot, I promise you'll find some benefit from the practice. And hang in there--like any skill, this one takes time to learn. But with practice, you'll find it becomes easier and easier to center yourself.
6. Social Activity
Socialization is so key to our mental health! It can be tough, though, when depression and anxiety hits. When we get a text to come hang out, but we just feel like staying in bed. Or if we so wish that we'd get a text to come hang out, but our phone stays silent. Either one of those really hurts. It can be hard to put ourselves out there. If you struggle with finding the mental and emotional energy to make socialization a regular part of your life, try making a deal with yourself. You'll hang out for 30 minutes, or an hour. If you feel like going home after that, no big deal. Let yourself off the hook. Sometimes you might find that you're feeling better when you're out with other people. Other times you might feel drained and ready to leave. Either way is perfectly okay--you have to meet yourself where you are. Surround yourself with people who understand, and don't let anyone make you feel bad for taking care of yourself. If you're struggling with loneliness and meeting people to hang out with, there are a few options. It can be scary to put yourself out there, but there are a lot of supportive outlets for people looking to connect. Joining a support group is a great way to find people who are dealing with similar concerns. Often, my clients find that these groups allow them to feel understood, like someone else really gets it. Here in Louisville and Southern Indiana, we have the Depression and Bipolar Support Alliance, which is a great group for people with anxiety and depression seeking help from folks who understand. In addition to support groups, there's also this really cool website called Meetup, where you can connect with people in your age group that share a common interest with you. There are plenty to choose from--book clubs, rock climbing meetups, groups for people just moving to the area. Finding healthy ways to connect with others is important to our wellbeing. We're social creatures, afterall. Having a healthy support system and feeling like we belong improves our mood. Taking action is one way to be an advocate for our own metal health.
That's all for today! Tune back in for Part Two of this blog post, where we'll explore the remainder of our friends the Mental Health All Stars!
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