Protecting your mental health starts with you. While brands may promise improved mental well-being thanks to their latest app, technology, or wearable device, what really matters is putting yourself first. This is harder said than done, especially in today’s digital-focused world. Here are three practical tips to help get you started.
1. Prioritize Self-Care and Well-Being
Life can be chaotic. You may wake up in the morning with a laundry list of everything you need to accomplish during the day. Or perhaps you’re staring at the ceiling in the middle of the night with anxiety, dreading what’s to come once the sun rises. Regardless of how busy you may be or what you need to get done, prioritizing your health comes first. This looks like putting aside dedicated time for your own self-care and well-being.
This can be done in stages. Start with an easy task, such as blocking off 30 minutes for your lunch break or committing to taking a walk around the block before heading to the office. If you’re working from home or a stay-at-home parent, perhaps you make it your mission to squeeze in a 10-minute meditation every morning before getting out of bed. Once you start incorporating these smaller habits, you’ll feel more compelled to add more.
Maybe your next habit is meal planning for the week. On Sunday, you peruse your favorite recipes and look on Pinterest for healthy recipes. Then, you can head to the grocery store or place an order for grocery delivery, knowing that you’ll be fueling yourself with wholesome choices throughout the week.
The same goes for adding a regular exercise regimen to your routine. Scheduling group workout classes, such as Pilates or yoga, at the start of the week will give you something to look forward to. Signing up with a friend, family member, or even coworker is one way to hold yourself accountable. Putting yourself first may take some practice, but you’ll feel the result both mentally and physically every time you do it.
2. Establish a Good Sleep Routine
Getting a good night’s rest is more important than bragging about your wearable sleep score. While sharing your stats may be positive at the moment, sleep is much more than how many hours you spend in bed. Sleep is crucial for mental health because it’s a chance for your brain to reset. No matter what happens during the day, sleep is the one chance your brain can turn off everything and restore itself.
Sleep is important for brain function, stress response, and emotional processing. This happens during the REM (rapid eye movement) stage of sleep, or the stage most commonly associated with dreaming. This stage plays a role in mood regulation, helping the body process memories from the day and log them for long-term storage.
Good quality sleep starts with a healthy routine. Turning the temperature down, closing all blinds, and avoiding devices for an hour or two before bedtime can help you get quality ZZZs. If you find yourself tossing and turning every night or unable to get out of bed in the morning, it may be a sign of a mental health condition. Depression, anxiety, bipolar disorder, and substance use disorders can cause insomnia. In these instances, it may be necessary to establish treatment from a facility, such as Pathways rehab located in Utah.
3. Limit Screen Time
When was the last time that you looked at your average screen time? If you’re like most individuals today, the amount of time you spend staring at your phone can be jarring. Even if you think you’re giving yourself a break by scrolling through TikTok or Instagram, these social media sites are designed to pull you in. The next thing you know, an hour has gone by, and you’re feeling overwhelmed by the time you’ve wasted away.
Yes, it’s nearly impossible to get through the day — let alone an hour — without looking at some sort of screen. For many of us, our lives are dictated by emails, Slack and Microsoft Teams notifications, Zoom calls, and FaceTimes. However, setting clear boundaries when it comes to your screen time can be a positive change for your mental well-being.
Instead of scrolling through Instagram while eating dinner with your friends, you’ll find that you’re actually more present and enjoying their company. Instead of multitasking and watching a show with your partner and checking emails, you’ll be spending quality time together — and be able to follow the show too!
Avoiding electronic devices within certain rooms of the house or during certain times of the day can be a good first step. Do you really need to check your Facebook while going for a walk outside with your dog? Can you leave your phone downstairs in the kitchen for the night to avoid the temptation of scrolling in bed? Turning off notifications is another way to reduce distractions and keep your mind on what’s going on at work or at home.
Final Takeaways
Your mental health and overall well-being come first. The pressures of the day may pull you in multiple directions, but it’s important to stay focused on your needs. This can be difficult at first, and not every day will be perfect. But the more habits, routines, and boundaries that you can establish, the more your mental health will thank you.