If you’re struggling with mental health, even the smallest of activities may feel challenging. Those with mental illness often feel fatigued, overwhelmed, and lack the motivation to perform daily tasks. Once you’re in that hole, it can feel really difficult to put yourself back on track to mental wellness.
If you find yourself struggling, you may feel defeated. People often feel shame about their personal issues, and the continuing effects of mental illness may wear down confidence. Fortunately, there are small ways to help yourself feel better every day. Even those feeling at their worst can start to feel better by integrating any of the following habits.
1. Therapy
Therapy is a key resource for many battling mental illness. Advancing technology has aided the ways that professionals help their clients. Online talk therapy and video counseling, for example, make it possible for anyone to get individualized assistance from home. It’s low effort, convenient, and a great option for those struggling to get out of bed.
If you have hit rock bottom though, mental health rehab centers are a great option for those needing individualized care. Treatment centers help clients slow down and focus on their health, with minimal distractions. By being in a safe and controlled environment, those with mental illness can prioritize progress.
2. Meditative Activities
Meditation is the perfect self-care activity that may be done almost anywhere. Spend a few minutes in silence or use a guided meditation track to help you relax. Practicing mindfulness can help your brain reset and bring you into a more positive state. Adding this to your daily routine will make you feel more calm and positive over time. It will improve your self-awareness as well and help you manage your emotions.
Yoga is a popular type of exercise that often involves guided meditation as well. Once you’re feeling up to it, introducing yoga to your routine should help you gain the benefits of exercise while also experiencing the calm from meditation. When you’re feeling your best, attending local yoga studios will give you a sense of community, and allow you to experience other calming factors like hot yoga or candlelit studios.
3. Community
Community is crucial, especially when you’re not feeling your best. Keeping in touch with friends and family may help you feel more confident. Having a network of people you trust also provides you with a community you can depend on in moments of crisis. While it may be difficult to maintain relationships while at your lowest, putting in the effort on your better days will keep your connections strong and ensure you have friends around when you need them.
In addition, one of the best motivations for leaving the house is for someone else to hold you accountable. It may not seem feasible to make plans in the moments you’re feeling down, but creating routine plans with friends will help you get into the habit of socializing regularly. Routine social plans provide a positive distraction and can encourage you to shake off the effects of a bad week.
4. Heat Therapy
Heat therapy is an excellent way to regulate your emotions when you’re on your own. Warm baths, for instance, mimic a warm hug and can activate feel-good chemicals to release in your body. Baths are also good for relieving stress, muscle tension, and depressive symptoms. Spice it up by adding some epsom salt, bubbles, and a candle or two on the rim. You can easily create a serene setting for yourself to start feeling better.
For those not enthusiastic about baths, heat a warming pad or towel and put it on your chest or around your neck. This will serve as a good stress reliever, and it’s something you can easily do while in bed or watching TV. Saunas are another good heat therapy option for those feeling motivated enough to go to a local gym or spa. Some studies depict that even holding a warm cup of coffee can alleviate loneliness and elevate your mood. Whichever route you take, you are sure to experience some benefits by applying heat.
5. Journaling
Journaling is a low-cost way to process your emotions and reflect on what’s going on in your life. Start by journaling when you’re feeling your lowest or most emotional. Writing out your thoughts can help you cope, especially when you don’t have anyone at the moment to talk to. Since this journal will be private, there’s no need to be perfect. Even writing out your stream of consciousness will help you process.
Free writing can be therapeutic, or there are many free journaling prompts available online for you to use for some inspiration. You may eventually start to build this into a daily habit and create a routine for yourself. However, even if it’s only something you do on occasion, it can still be beneficial for your mental well-being.
Keep it Simple
When you have a goal of improving your mental wellness, it’s crucial to put time into good habits. It’s also important that these routines are easy for you to pick up during tough times. When you’re feeling your worst, you may struggle to stay motivated, so keeping your expectations for yourself on those days small is key. Including small, but positive, habits can make a big difference in your mental wellness, especially over time.