If you’re struggling with your mental health, the most important thing to remember is that you’re not alone. According to the National Institute of Mental Health, over 21 million people in the United States in 2021, experienced a depressive episode.
Understanding you’re not alone, though, may not always be enough to improve your mental health, which is why you should also take the time to practice these 10 simple self-care acts. In doing so, you prioritize both your mental and physical well-being.
Here are 10 simple self-care practices for better mental health you can start today:
Eat a Healthy, but Balanced Diet
“When you put good in, you get good out.” “You are what you eat.”
Chances are you’ve heard of these two common expressions before, but they highlight just how important it is to eat a healthy, balanced diet.
Diet culture will have you avoiding some of your favorite foods, which is going to make slipping up even easier. Instead, focus on eating a balanced diet that includes your favorite foods in moderation, but also fruits and veggies that can boost your mood, such as cucumbers, fresh berries, leafy greens, and fish.
Learn to Sit With Your Emotions
Last but not least, when it comes to taking care of your mental health, one of the best things you can do is learn to sit with your emotions.
Think of your emotions as a project at work you’re intimidated by. Because you’re intimidated by it or made a mistake you want to go unnoticed, you may keep pushing it off and off and off until it becomes a problem. The same applies to your emotions. The more you avoid them, the bigger they get and the harder it’ll be to manage them.
It may be uncomfortable but let yourself feel sad. Cry when you need to. Yell when you feel like yelling. Be hopeful when you feel genuine happiness. Emotions aren’t always negative, they can be positive, too. However, if you have anxiety or a history of trauma, feeling joy can be just as scary. However you’re feeling is valid and taking the time to journal, express them to a friend, or sit in their discomfort is in your favor. Doing so will help you in the long run.
Exercise and Stay Active
Staying active and getting exercise isn’t just good for fighting off potential disease and joint pain, but it can boost your mental health, as well. Like many other acts of self-care on this list, exercise releases feel-good chemicals like endorphins that improve mood.
Also, when you work out, you get to release anger and frustration, which can also be beneficial for your mental health. Remember, staying active can include anything, so don’t be afraid to try out various activities like yoga, jogging, or strength training to find what works best.
Take a Walk and Spend Time in Nature
Spending time in nature has been scientifically linked to better mental health. Per WebMD, “Walking helps boost your mood because it increases blood flow and blood circulation to the brain and body.”
When you walk, this increased blood flow positively influences your central nervous response, which is responsible for stress and your body’s response to it. Even spending as little as 10 minutes outside walking and soaking up the beauty around you can calm you down and improve your mental health for the rest of the day.
Phone a Friend That Makes You Feel Supported
Connectivity is so important for your mental health because without it, feelings could become overwhelming and put you further down the rabbit hole of anxiety, depression, and isolation.
To care for your mental health, identify a friend to whom you can speak openly about your struggles, as well as one who will support how you feel instead of dismissing you. When you have someone who validates your feelings and makes you feel cared for, you’re creating a safe space for your feelings and generating an even deeper bond.
Make Plans You’re Excited For
So often in life, it’s easy to get lost in the stressors and everything you need to get done. Unfortunately, this can make life feel like one endless list of things to get done, rather than a list of things you’re excited about.
As such, to take care of your mental health, think about what you could add to your to-do list that gets you excited. Maybe it’s seeing that new movie that’s coming out in theaters Friday, catching up with friends, or finally starting that book that’s been perched on your nightstand for months. It doesn’t have to be big or expensive, just something that you want to do and by doing so, will bring you joy.
Take a Warm Bath
Most articles about self-care will include taking a warm bath and for good reason: it can promote relaxation, better sleep, and even muscle relief, which may otherwise make falling asleep and staying asleep worse.
It’s free and both an easy and fast way to find relaxation if other methods of journaling or breathing aren’t working for you. Instead, just simple exposure to a warm bath will help your physical body and mental health. An article on Eating Well confirms this, referencing a 2019 study that suggested that raising the body’s core temperature in a warm bath helps release serotonin, which regulates your mood.
Celebrate Your Wins, No Matter How Small
Did you sign up for and attend a pottery class even though trying new things and making small talk is hard for you? Did you go to the gym this morning? Did you sit down and journal after waking up in a sad mood? Did you win a giveaway online from your favorite brand? Whatever it is, celebrate it.
Celebrating your wins, whether it’s just something good that happens randomly or involves trying something different that you always wanted to can remind you that you are capable of moving past your comfort zone, and more importantly, that life can be made up of good moments.
Prioritize Restful Sleep
When you fall asleep, that’s the time that your brain works on repairing itself and regulating your mood. So, if you’re not getting restful sleep, your brain isn’t doing what it has to to support quality mental health.
As such, one self-care tip for benefiting mental health is to prioritize restful sleep. Go to bed at the same time each night to create a routine. Limit time on social media before you go to bed, as well as any caffeine intake.
#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space. #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson’s latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and JoyLink for 40 Habits Signup
bit.ly/40HabitsofMentalHealthIf you’d like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here’s the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub
Set Boundaries at Work
Thanks to smartphones, workflow apps, and virtual Zoom meetings, it’s never been easier to work past your regularly scheduled hours. After all, what harm can responding to one or two emails after hours really do, right?
Unfortunately, that mentality has made it harder for people to have a healthy work-life balance because the two, especially for those who work remotely, have blended together. The ability to always be within reach makes it hard to genuinely unwind and prioritize time with family and friends. As such, one way you can simplify your life and prioritize self-care is to set boundaries at work.
Leave work on time and if someone messages you, let them know that you will respond to them in the morning when working hours have resumed. It may be hard, but establishing a boundary at work will ensure a healthy work-life balance and less stress for you moving forward.
These self-care tips can improve your overall quality of life in a way that makes your day-to-day easier to manage and enjoy. See what works for you and start experiencing the difference.
James Donaldson is a Washington State University graduate (’79). After an outstanding basketball career with WSU, he went on to play professional basketball in the NBA with the Seattle Supersonics, San Diego/L.A. Clippers, Dallas Mavericks, New York Knicks, and Utah Jazz. He also played for several teams in the European Leagues in Spain, Italy, and Greece, and he toured with The Harlem Globetrotters to wrap up his career. James was an NBA All-Star in 1988 while playing center for the Dallas Mavericks. In 2006, James was inducted into the Pac-10 Sports Hall of Fame and also the Washington State University Athletic Hall of Fame. In 2010, James was elected as a board member for the NBA Retired Players Association.
James frequently conducts speaking engagements (motivational, inspirational, educational) for organizations, schools, and youth groups.
In 2010, James was the recipient of the NBA Legends of Basketball ABC Award, awarded for outstanding contributions in Athletics–Business–Community.
He believes in being a role model for success and professionalism to the scores of young people to whom he devotes so much of his time. He currently serves on several boards and committees and is a member of many organizations.
James believes in developing relationships that create a “Win-Win” environment for everyone involved, and in being the best he can be!
For more information about James Donaldson or to request he speak at your event, contact him at:
www.StandingAboveTheCrowd.com
[email protected]
1-800-745-3161 (voicemail & fax)
James Donaldson is the author of “Standing Above The Crowd” and “Celebrating Your Gift of Life” and founder of the Your Gift of Life Foundation which focuses on mental health awareness and suicide prevention, especially pertaining to our school aged children and men.
If you’re interested in having James come and speak to your group of young adults, business entrepreneurs, aspiring political and community leaders, and athletic teams, please contact him at [email protected] and or leave a personal message for him at 1-800-745-3161. Keep up with him and read about how he is reaching out and making a difference in the lives of so many around the world at www.yourgiftoflife.org
