So often as a society, we tend to take a reactive approach. We tend to wait until a problem has grown unmanageable before stopping to think about how to solve it. We are so busy in the hustle and bustle of our everyday lives that often we aren’t even aware that there is a problem until it is too late.
Just as we sometimes wait until our gas tank is almost completely empty before stopping to refill it, we often do the same with our mental health and well-being. We wait until there is a problem before we stop to address it.
You busy yourself with your daily responsibilities, not stopping to care for yourself until you are completely burned out. Or you ignore your anxiety symptoms until they turn into a full panic attack. Or you suppress your sadness and grief until it turns into a depressive episode.
So often your own mental well-being is the last thing on your mind until the point that you find yourself so deep into a hole that you have no choice but to reach out for help. So how can you try to prevent this from happening?
The key is moving from a reactive approach to your mental health, where you wait until there is a problem to take action, to a more proactive approach. It is important to begin recognizing and caring for your needs on a regular basis before they escalate and turn into a larger problem.
Here are some steps you can take today to be more proactive:
1. Take Inventory of Your Needs
The first step is becoming aware of what your current needs are, as everyone’s individual needs are different. Identify if there are any areas where you are not meeting your needs on a regular basis.
Examples of needs that you may have are increased rest, increased time with loved ones, improved boundaries with work, more mindfulness throughout the day, or decreased screen time.
Remember to consider all domains of well-being as outlined in this post. Evaluating your needs is not a one-time process either. This is something you should periodically ask yourself as needs change depending on life circumstances.
2. Identify Your Action Steps
Now that you have outlined what your needs are, identify action steps that you can take to begin meeting these needs on a more regular basis. They don’t have to be monumental to meet your needs, the key is to make these action steps realistic and sustainable, a routine that you will be able to maintain long-term.
For example, if you would like to begin adding additional mindfulness into your morning routine, meditating for 30 minutes in the morning may not be realistic or sustainable for you given your schedule. Instead, maybe you aim for a 5-10 minute daily meditation. The length of time does not necessarily dictate the benefit.
Here are some examples of activities you could begin to incorporate into your regular routine:
–10 minutes of journaling
–20 minute walk
–Coffee/meal with a friend, coworker, or family member once per week
–20 minutes of reading
–5-10 deep breaths (making sure the air travels all the way to your stomach)
–15 minutes of yoga
–Going to bed 30 minutes earlier
–Step outside for 5 minutes in the middle of the work day daily
–Develop a relaxing morning routine
–Say “no” to one additional task in the workplace
–5-10 minute meditation
–Better boundaries between work and life
-Eating regularly throughout the day
Remember that these are just examples and that the list is endless. The key is to identify the action steps that feel right for you given your needs and your circumstances.
3. Be Consistent
As with most things in life, the key is being consistent. Engaging in these activities for a week before stopping is not going to make a significant difference.
Incorporate these activities into your regular routine and add them to your to-do list. Make them a priority throughout the day, not an optional activity. It is okay to miss a day here or there, life happens. But do your best to resume as soon as you are able.
4. Be Aware Of Your Emotions
Develop a habit of tuning into your emotions throughout the day. Periodically take a pause throughout the day and check in with yourself. How are you feeling? What is it that you’re needing? Becoming more mindful of your emotions can help you to better meet your needs and care for your mental health in a proactive way.
5. Seek Outside Help When Needed
We are social beings and need help from others from time to time. Whether this looks like talking with a friend or family member for support, or seeking the help of a therapist, it is brave to ask for help. Sometimes an outside person can help you to gain an additional perspective or think about strategies that you had not yet considered.
Remember that anyone could benefit from incorporating these strategies in their regular routine. You don’t have to be diagnosed with a mental health condition or experience intense symptoms to begin taking a more proactive approach to your mental health. You may be surprised at what incorporating a few simple activities into your regular routine can do to improve your mental health.
If you are thinking that you would benefit from the support of a trained professional, Jenna Gentry is a Licensed Professional Counselor (LPC) in the state of Virginia who provides tele-therapy for Flourish Counseling Services. Read more about her practice, the services she provides, her experience, and contact information to schedule a free 15 minute consultation. Start your journey towards flourishing today!
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