Our mental health should be given as much importance as our physical health, yet it often gets overlooked. Our emotional health not only directly impacts our physical wellness, but also dictates our psychological well-being, emotional and social awareness, and many other important aspects of our lives.
Our mental health influences how we perceive ourselves and others, how we regulate our emotions, and how we respond/react to adversity.
While seeing a therapist or psychiatrist can help maintain your mental health, there are also daily practices you can adopt to positively impact your well-being. By giving your mental health the same attention as your physical health, you can foster greater harmony, happiness, resilience, and clarity in your life.
We've gathered 8 actionable ways you can nurture your mental health starting today! Check them out:
Journaling: Boost Your Happiness and Gratitude Daily
Grab a pen and paper! Journaling is a powerful tool that can significantly enhance your happiness and gratitude. By dedicating a few minutes each day to write down your goals, ambitions, what makes you happy, and what you are grateful for, you can positively impact your mental health and overall well-being.
By taking the time to think of what you are grateful for and what makes you happy, you will naturally increase your overall happiness and contentment with life.
Here are some suggestions to make journaling an easy and effective habit:
- Set a Routine: Choose a specific time each day to journal, such as first thing in the morning or before bed. Consistency will help make it a regular part of your day.
- Start Small: If you're new to journaling, start with just a few minutes each day. Gradually increase the time as it becomes a more comfortable and enjoyable practice.
- Use Prompts: If you’re unsure where to begin, use prompts to guide your writing. Questions like "What made me smile today?" or "What am I looking forward to?" can help spark inspiration. You can even purchase a journal that comes full of pre-written prompts.
- Be Honest: Write freely and honestly. Your journal is a private space where you can express your true thoughts and feelings without judgment.
- Keep It Positive: Focus on the positive aspects of your day and life. Even on tough days, try to find at least one thing you’re grateful for or one goal you’re excited about.
- Reflect Regularly: Take time to read over your previous entries. Reflecting on your progress and the things that bring you joy can reinforce positive feelings and motivations.
- Make It Enjoyable: Choose a journal and pen that you enjoy using. You might also consider digital journaling apps if you prefer typing.
Plan Activities To Look Forward To
Plan things to look forward to. This could be a vacation, a special girls night, or a relaxing spa day. Planning something that makes you happy boosts your levels of feeling satisfied with your life and can have long-term benefits.
This is especially useful if you are going through a stressful time at work or at home, as creating that break from your daily grind can also allow you to take a mental break that will help you boost and improve your productivity and a general sense of being "present" going forward.
Here are a few tips to help ease you into forming this habit:
- Start Small: Begin with simple plans like a movie night or a picnic, which are easier to organize and can be just as rewarding.
- Set Regular Intervals: Schedule activities on a regular basis, such as monthly or quarterly, to ensure you always have something to look forward to.
- Use a Calendar: Mark your planned activities on a calendar to visualize your upcoming joys and stay committed.
- Involve Friends or Family: Planning with others can make the process more enjoyable and ensure that you follow through with your plans.
- Mix It Up: Vary the types of activities you plan, from small treats like a spa day to bigger events like a weekend getaway, to keep things exciting.
- Prioritize Self-Care: Ensure that some of your planned activities focus on relaxation and self-care to help manage stress and recharge. Don’t make plans simply to have plans, ensure you only agree to plans you know you will enjoy.
- Plan Ahead: Start planning well in advance to avoid last-minute stress and to give yourself ample time to look forward to the event.
Arts & Hobbies: Trying New Things
Try new things or experiment more. Many of us tend to pull away from being creative, especially once we hit adulthood. The pressure of our career, social life, and family life can take up all of our free time in itself, leaving little room for solo creative expression.
Expressing our thoughts or emotions through the arts can be extremely therapeutic by helping us process repressed emotions or reflect on how we respond to outside triggers.
Here are some simple tips you can use to help you embrace your creative side:
- Set Aside Time: Dedicate a specific time each week for creative activities, treating it as an important appointment with yourself.
- Explore Different Mediums: Experiment with various forms of art such as painting, drawing, sculpting, or writing to find what resonates most with you.
- Join a Class or Group: Enroll in a local art class or join a creative group to stay motivated and learn from others.
- Use Online Resources: Take advantage of online tutorials, workshops, and forums to learn new techniques and get inspired.
- Stay Open and Playful: Approach creative activities with an open mind and a sense of playfulness, without worrying about the final outcome.
Nurturing and Maintaining Strong Relationships
Keep your relationships a priority. Those who have strong relationships with family and friends have an improved state of mind since human connections are a fundamental social need. You will feel more supported and will positively influence your values such as a greater understanding of loyalty by maintaining close relationships.
Relationships are also a wonderful support system. Studies have shown that spending time with a close friend or relative helps reduce stress and is crucial to maintain a healthy emotional state.
Here are some things to keep in mind while trying to nurture and grow relationships in your life:
- Schedule Regular Check-Ins: Make it a habit to regularly call, text, or visit friends and family members to stay connected.
- Be Present: When spending time with loved ones, give them your full attention. Put away distractions like phones and be truly present in the moment.
- Express Appreciation: Regularly show gratitude and appreciation for the people in your life. Small gestures like saying "thank you" or writing a note can go a long way.
- Share Experiences: Plan activities or outings that you can enjoy together. Shared experiences help strengthen bonds and create lasting memories.
- Be Supportive: Offer support during both good times and challenging moments. Being there for someone shows your loyalty and strengthens your relationship.
- Communicate Openly: Foster open and honest communication. Share your thoughts and feelings and encourage others to do the same.
- Respect Boundaries: Understand and respect the boundaries of your loved ones. This shows respect and consideration for their needs and preferences.
- Celebrate Milestones: Acknowledge and celebrate important events and milestones in each other’s lives, such as birthdays, anniversaries, and achievements.
- Invest Time: Prioritize spending time together, even if it means making adjustments to your schedule. Quality time is key to maintaining strong relationships.
Take a Break From Technology
Take breaks from technology. Social media can do more harm than good, causing us to constantly compare ourselves with others. Make it a point to take a break from technology such as creating boundaries to put your phone away after a certain time each day, or having a “phone-free” day once a week.
Taking a break from technology also gives our brains a break from being constantly stimulated by information or images that can overwhelm our thought processes.
Follow these tips to help make your break away from technology a little easier:
- Set Boundaries: Establish specific times each day to disconnect from technology. For example, put your phone away an hour before bed or during meals.
- Create "Phone-Free" Zones: Designate certain areas of your home, such as the bedroom or dining room, as technology-free zones to encourage more meaningful interactions.
- Schedule "Phone-Free" Days: Dedicate one day a week to being completely phone-free. Use this time to engage in activities that don't involve screens, such as reading, hiking, or spending time with loved ones.
- Use Apps: Utilize apps that monitor and limit your screen time. These can help you stay aware of your usage and encourage you to take breaks.
- Engage in Offline Activities: Find hobbies and activities that don't require technology, such as gardening, painting, or playing a musical instrument, to keep yourself entertained and relaxed.
- Practice Mindfulness: Incorporate mindfulness practices like meditation or deep breathing exercises to help reduce the urge to check your phone constantly.
- Unplug During Social Events: Make it a habit to put your phone away during social gatherings to fully engage with the people around you.
- Turn Off Notifications: Disable non-essential notifications to minimize distractions and reduce the compulsion to check your device frequently.
Create Relaxing Rituals
Create relaxing rituals once a week. Self-soothing techniques such as practicing mindfulness can help improve your outlook on life. Meditation may also be able to be a wonderful complementary practice to therapy, and quite a few therapists are starting to incorporate more meditation techniques in client programs.
By creating relaxing rituals for yourself, not only are you creating a habit that you can look forward to knowing that it will help you wind down or relax, it can help your response to stress and improve your coping strategies as well as your problem-solving capabilities.
By implementing these tips, you can create effective and enjoyable relaxing rituals that enhance your well-being and improve your response to stress:
- Set a Regular Schedule: Choose a specific day and time each week for your relaxing ritual. Consistency helps build anticipation and makes it easier to incorporate into your routine.
- Create a Peaceful Environment: Designate a quiet, comfortable space for your rituals. Add calming elements like soft lighting, soothing music, and comfortable seating.
- Incorporate Mindfulness: Practice mindfulness techniques, such as deep breathing, progressive muscle relaxation, or guided imagery, to help center yourself and reduce stress.
- Try Meditation: Explore different meditation techniques, such as mindfulness meditation, loving-kindness meditation, or body scan meditation. Use apps or online resources if you need guidance.
- Engage in Gentle Activities: Include activities like gentle yoga, stretching, or tai chi, which can help relax both your body and mind.
- Reflect and Journal: Spend a few minutes journaling about your thoughts and feelings after each session. This can enhance your self-awareness and track your progress.
- Use Aromatherapy: Incorporate essential oils or scented candles to create a calming atmosphere. Scents like lavender, chamomile, and eucalyptus can promote relaxation.
- Experiment and Personalize: Try different things! Your relaxing ritual does not have to be meditation or yoga. It can be running, painting, getting your nails done, anything that helps you relax and brings you joy. Personalize your rituals to include elements that bring you joy and relaxation.
Practice Forgiveness
Forgive someone. Studies have shown that those who practice forgiveness feel more satisfied with their lives and have improved mental health. Forgiveness is not about the individual that needs forgiving, it's about ourselves.
It allows us to let go of negative feelings and creates a space to heal and move on from trauma or challenging internal struggles. Forgiveness allows us to let go of the past and live in the present, it allows us to take back our power and clears the air so that we can focus on what is positive in our life.
Follow these tips to help you develop a more effective practice of forgiveness, leading to greater emotional freedom and a more positive outlook on life:
- Acknowledge Your Feelings: Take time to recognize and understand your emotions related to the situation. Acknowledging your pain is the first step toward forgiveness.
- Reflect on the Benefits: Remind yourself of the benefits of forgiveness, such as improved mental health, increased life satisfaction, and emotional freedom.
- Write It Down: Journaling about your feelings and the act of forgiveness can help clarify your thoughts and provide a sense of release.
- Practice Empathy: Try to understand the perspective of the person who wronged you. This doesn’t mean excusing their behavior but recognizing that everyone has their struggles and reasons for their actions.
- Let Go of Expectations: Understand that forgiveness is for your benefit, not to change the other person. Release any expectations of apologies or changed behavior.
- Seek Professional Help: Consider talking to a therapist if you’re struggling with forgiveness. They can provide strategies and support tailored to your situation.
- Practice Self-Compassion: Be kind to yourself throughout the process. Forgiving others can be challenging, and it’s essential to treat yourself with the same compassion you’re trying to extend to others.
Explore The Outdoors
Spend time in nature. Studies have also shown that being in nature such as having a weekend picnic, eating lunch in a local park, or laying on a beach can lower stress levels. Being outside in the sun can also boost your mood since you’ll be getting a natural dose of Vitamin D. Studies have also linked spending time in nature to improving short-term memory, reducing inflammation, restoring mental energy, and improving concentration.
Need some Ideas to help you get more Vitamin D? Here are a few tips you can try to get yourself out in nature more often:
- Plan Picnics: Organize weekend picnics with family or friends in local parks. It’s a fun way to enjoy nature and socialize at the same time.
- Lunch Breaks Outside: Take your lunch breaks in a nearby park or garden. Eating outside can help you unwind and recharge during the workday.
- Visit Different Locations: Explore various natural settings such as beaches, forests, lakes, and mountains. Each offers unique experiences and benefits.
- Engage in Outdoor Activities: Participate in activities like hiking, cycling, kayaking, or simply walking. These activities provide physical exercise and the benefits of being in nature.
- Practice Mindfulness: When outside, practice mindfulness by focusing on your surroundings. Notice the sights, sounds, and smells of nature to enhance your experience.
- Gardening: If you have space, start a garden. Gardening is a rewarding way to connect with nature and can be a therapeutic activity.
- Outdoor Exercise: Move your workout routine outside. Jogging, yoga, or even stretching in the fresh air can boost your mood and energy levels.
- Explore Local Trails: Find local trails or nature reserves to explore. Many communities have hidden gems that offer beautiful and peaceful environments.
Discover The Best Therapist Near You & Improve Your Mental Health
Are you ready to take the next step towards better mental health? Finding the right therapist can make all the difference in your journey to well-being. Our dedicated and experienced therapists are here to provide the support and guidance you need.
From psychiatric evaluations to an endless array of mental health services such as group therapy, couple therapy, and even online therapy, our mental health clinic is here to help you improve your mental wellbeing.
Taking the first step towards therapy can be daunting, but it's a powerful move towards improving your mental health and overall quality of life. Don't wait any longer to get the support you deserve. Discover the best therapist near you today and start your journey towards a healthier, happier you.
Browse our mental health clinic locations throughout Chicago with locations in the Loop, River North, Lakeview Broadway, Lakeview Belmont, Evanston, Arlington Heights, and Mokena to find the most convenient clinic location for you.
Ready to find the perfect therapist in Chicago? Contact us now to schedule your first appointment and take control of your mental health. We're here to help you every step of the way.
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