Everyone’s mood has ups and downs. Some days, our outlook is better than others – the sky seems bluer and there’s a bit more spring in our steps. That’s normal. But no one wants to be burdened with extreme swings of mental highs and lows.
“Taking steps to maintain your mental health is just as important as exercising and eating right to stay physically healthy,” says Melanie Ames, FNP, Family Nurse Practitioner at Riverside Charlie W. and Golden Bethune Hill Community Health Clinic.
Prioritizing mental health
The stress and anxiety of day-to-day life can take a toll on your mental health, unless you find healthy ways to unplug and recharge. Find what works for you and integrate some or all of these activities into your daily routine.
Exercise
Studies have repeatedly shown that exercise – even as simple as a daily 20-minute walk – can reduce stress and improve overall mental health. Find an exercise routine you enjoy, whether at a gym or at home, and make it a priority. You’ll quickly see benefits mentally as well as physically.
Meditation
Meditation offers another effective way to deal with stress, anxiety and depression. If you’re new to meditation, try a guided app like Headspace or Calm to ease you into the practice. Taking a few minutes each morning to be still and mindful can help your overall mental outlook for the entire day ahead.
Journaling
Mindfulness practices like journaling have also been shown to help boost positivity and overall mental health. In particular, gratitude journaling is a technique that lets you focus for several minutes each day on the things you’re grateful for in your life, as a means of highlighting positives rather than negatives.
Adopting a hobby
Losing yourself in a hobby you enjoy – whether photography, knitting, woodworking, gardening or cooking – is another great way to de-stress and feel mentally recharged. Allow yourself at least 30 minutes a day to do something you love.
“When you prioritize your mental health, it’s easy to find ways to boost your mood and maintain a more positive outlook,” says Ames.
Build a social network
Feeling overly isolated and alone can lead to depression. Work to maintain close ties with friends and family or build networks of support through your work or volunteer efforts. Having fun with others who care about you – or who care about a common cause – is a great way to put negative thoughts aside and focus on something more positive.
When to seek help
If you find that you often experience episodes of depression or anxiety that aren’t alleviated by any of the practices suggested above, speak to your doctor right away.
According to the National Alliance on Mental Illness, roughly one in five Americans experience symptoms of a mental illness each year. Don’t suffer alone. Share your symptoms with your health care provider.
By developing a customized action plan – often including counseling and/or medications, as appropriate – your physician can help point you on a path toward positive mental health.
“We want patients to feel open to sharing how they’re feeling emotionally each time they come in for a checkup,” says Ames. “As primary care providers, our goal is to keep our patients feeling great mentally as well as physically.”
