By Mental Health First Aid USA on March 14, 2022
With the rise in mental health issues – rates of depression alone tripled During the COVID-19 pandemic, you or someone you know may need support. To be equipped to provide this support, you need to take care of yourself.
The ups and downs of working with people can have a huge impact on you. Practicing self-care can help you better cope with a crisis and the difficulty of helping someone with a mental health or substance abuse problem. Committing to a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, increase happiness, and more. It can help you adapt to changes, build strong relationships, and recover from setbacks. In a national situation investigation, Americans cited the benefits of self-care as: improved self-confidence (64%), increased productivity (67%), happiness (71%). From a physical health perspective, self-care also reduces heart disease, stroke, and cancer.
Self-care goals may include:
- Take care of your physical and psychological health.
- Manage and reduce stress.
- Recognize your emotional and spiritual needs.
- Foster and maintain relationships.
- Achieve balance in different areas of your life.
The activities you choose to participate in to take care of yourself should help you achieve balance in different areas of your life to support your overall well-being. SAMHSA has defined eight dimensions of wellness to help you focus on optimizing your health: emotional, spiritual, intellectual, physical, environmental, financial, professional, social. When considering different self-care activities to try, think about these dimensions of your life and how you can improve them. Self-care shouldn’t be something you force yourself to do. Self-care practices will energize you, help you take care of yourself, and support those around you. If you’re struggling to find ways to take better care of yourself, here are four simple ways to get started.
- Move more. Physical activity can help the brain better manage stress, making it beneficial in treating symptoms of depression and anxiety. Regular physical activity has also been shown to strengthen the immune system, which is especially important as we continue to fight COVID-19. You can also turn your exercise routine into a way to spend more time outdoors. Walks, hikes, or runs may be easier to fit into your schedule. Studies have shown that spend time outside can help reduce fatigue, making it a great way to manage symptoms of depression or burnout.
- Adopt a healthy and balanced diet. What we eat and drink can affect the health of our body ability to prevent, fight and cure infections, and it can impact our mood. If you’re feeling anxious or sick, incorporating certain foods into your diet can help relieve anxiety or promote the release of neurotransmitters like serotonin and dopamine. Try to incorporate as many fruits, vegetables and whole grains into your meals as possible. Other healthy choices include oily fish, leafy greens and nuts. If you find yourself stopping for takeout too often or eating too many processed foods, try cooking. It’s a great way to relax and ensure your body is getting the nutrients it needs.
- Prioritize sleep. Sleep has a significant impact on how you feel mentally and physically. With all the challenges of the pandemic, you may be feeling high stress levels, but getting adequate sleep can maximize your chances of better days ahead. Get enough sleep will help regulate your mood, improve brain function and increase your energy to help you tackle the day. Take steps to ensure you get your body rested by going to bed around the same time each night. Adults generally need seven to eight hours of sleep per night. If you have trouble falling asleep, try relaxation exercises or meditation. You can also take a break from social media or disconnect from your phone. Limiting your caffeine and sugar intake can also help improve your sleep. If you work from home, try to separate your work space and your sleep space.
- Plan your self-care and set boundaries. Take a moment to think about the best methods to move forward in your life and stay grounded. It’s essential to regularly schedule time for self-care – set aside time to do something that brings you joy and helps you recharge. If you feel anxious, set limits can help you feel safe and comfortable in your environment, especially if you have pandemic-related concerns. Boundaries may include setting expectations about physical safety measures with family and friends or placing limits on certain activities. Another method? Create a “no list” of things you know you don’t like or don’t want to do anymore. Examples might include not checking your email at night or not answering your phone during meals. Learning to say no to things that cause unnecessary stress will have a positive impact on your mental well-being.
Think about the advice we receive on planes: put on your own oxygen mask before helping anyone else – without taking care of yourself, you won’t be able to help them. Likewise, if you don’t take care of your body and mind, you won’t be the best version of yourself, especially when others need you. With a self-care routine that brings you joy, you’ll enjoy the benefits of a healthier mind and body. And that includes being there for the people who need you.
For more tips on how you can support yourself and those around you with self-care practices, check out these resources:
- Taking care of yourself: where to start? – Mental health first aid
- Two Types of Self-Care and How They Can Positively Impact Your Mental Health
- How to take care of yourself when you feel overwhelmed
- How to create your own self-care plan
- 4 Self-Care Tips for Managing Anxiety – Mental Health First Aid
The references:
American Psychological Association. (March 4, 2020). Exercising improves brain health. https://www.apa.org/topics/exercise-fitness/stress
Clay, R.A. (July 1, 2020). Taking care of yourself has never been more important. Psychology Monitor 51(5). https://www.apa.org/monitor/2020/07/self-care
Davis, T. (December 28, 2018). Taking care of yourself: 12 ways to take better care of yourself. Psychology today. https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself
Depression and Bipolar Support Alliance. (2021, October 6). 8 Tips for Setting Boundaries for Your Mental Health. https://www.dbsalliance.org/support/young-adults/8-tips-on-setting-boundaries-for-your-mental-health/
Glowiak, M. (April 14, 2020). What is self-care and why is it important to you? Southern New Hampshire University. https://www.snhu.edu/about-us/newsroom/health/what-is-self-care
Lawler, M. (May 19, 2021). What is self-care and why is it so important for your health? EverydayHealth.com. https://www.everydayhealth.com/self-care/
Medalie, L. (April 16, 2020). Why it’s important to get a good night’s sleep during the coronavirus outbreak. UChicago Medicine. https://www.uchicagomedicine.org/forefront/coronavirus-disease-covid-19/advice-for-sleeping-well-during-the-covid-19-outbreak
Mental Health America. (2022). The State of Mental Health in America. Mental Health America. Retrieved from https://mhanational.org/issues/state-mental-health-america
Mental Health First Aid in the United States. (2020). Mental Health First Aid for Adults Helping Adults. Washington, DC: National Council on Mental Well-Being.
Mental Health First Aid in the United States. (2021). teen Mental Health First Aid USA: A workbook for youth in grades 10-12 who help their friends. Washington, DC: National Council on Mental Well-Being.
Naidoo, U. (April 7, 2020). Eating During COVID-19: Improve Your Mood and Reduce Stress. Harvard Health Blog. https://www.health.harvard.edu/blog/eating-during-covid-19-improve-your-mood-and-lower-stress-2020040719409
Pilkington, K., Wieland, LS Self-management of anxiety and depression: a comparison of evidence from Cochrane reviews and practice to inform decision-making and priority setting. BMC Med Ther Supplement 20, 247 (2020). https://doi.org/10.1186/s12906-020-03038-8
Stieg, C. (October 10, 2021). Depression rates have tripled during the pandemic – how to recognize and respond to the signs. CNBC succeeds. https://www.cnbc.com/2021/10/10/depression-increased-during-covid-pandemic-how-to-feel-better-cope.html
University of Michigan Medicine. (April 7, 2020). Importance of physical activity and exercise during the COVID-19 pandemic. Department of Psychiatry. https://medicine.umich.edu/dept/psychiatry/michigan-psychiatry-resources-covid-19/your-lifestyle/importance-physical-activity-exercise-during-covid-19-pandemic
Vagaro, Inc. (January 14, 2021). Vagaro survey finds three-quarters of Americans believe self-care activities relieve stress. Writing. Retrieved from https://news.vagaro.com/press-release/survey-finds-trois-quarts-of-americans-believe-self-care-activities-provide-stress-relief
