Oftentimes, when individuals imagine the process of improving their mental health, they picture months of counselling, piles of homework, and solutions that feel beyond their current reach. While it is true that seeing a counsellor consistently is helpful, there are various alternative ways to practice self-care and take care of your mind outside of the session.

Some of these habits are quick changes that you can make today. Others might take a little more time to incorporate into your routine. Overall, when applied over time, these habits can support emotional regulation and decrease stress.

SLEEP:

Prioritizing sleep and rest is an excellent way to improve focus and manage stress. Furthermore, a consistent sleep schedule has been shown to stabilize mood and decrease the risk of anxiety and depression.

Everyone is unique, and the amount of sleep you need might vary from those around you. A good rule of thumb is to try to get 7-9 hours, but ultimately, it is important to listen to your body to determine what feels good and works best for you.

This one can be tricky at times, as sleep and mental health can get into a negative cycle when a lack of sleep worsens mental health, and poor mental health can create more difficulty sleeping. This indicates the importance of practicing healthy sleep habits and sticking to a consistent schedule that serves you.

EXERCISE OR MOVEMENT:

People will oftentimes see the word exercise and disengage because they feel that they have heard everything there is to know about the importance of exercise. The term ‘exercise’ is so complex and can mean so many different things. When the doctor tells me to exercise, do they mean I should be going on daily 5km runs?

I am here to tell you that exercise is, in fact, complex and even the smallest changes can make big differences. Walking is a great way to move your body and clear your mind. I want the emphasis here to be on movement over exercise. Though there are benefits to more intense exercise that increases heart rate, walking is a great option that can clear your mind and improve cognitive functioning.

SOCIAL INTERACTION:

It is widely known that isolation is damaging to the brain. Human interaction can reduce stress and increase resilience. The importance of connection can be overlooked, as many of us are lucky enough to be fulfilled in this category simply by the nuances of everyday life. This might look like talking to your partner before falling asleep, asking your children about their day at school, or catching up with a friend over coffee. What is crucial, though, is that we are aware enough of the importance of this connection that we can seek it when we are feeling down or overwhelmed.

Intentional connection within healthy relationships can help individuals feel understood and supported. Hearing that others have had similar experiences or thoughts can feel validating and encourage open communication.

If you are struggling to find a human connection, some great resources include volunteer opportunities, joining clubs, and online groups designed to help people connect. Reaching out to old friends is another way to increase social interaction, and you would likely be surprised how many people are searching for connections the same way you are.

Now, I recognize that eating healthy, exercising daily, sleeping 8 hours per night, and seeking human connection sounds like a lot to manage in an already chaotic schedule. Maintaining a positive mental state and practicing self-care can feel like an overwhelming task. While in the thick of parenthood, a degree, or a busy time at work, adding anything to your day might feel impossible.

If you have 30 minutes available, an outside walk with a friend or family member is a great way to squeeze exercise, fresh air, and social interaction into one 30-minute block in your day.

While incorporating these healthy habits may not replace clinical support, they offer meaningful benefits for maintaining a balanced mental state. Little steps to make all these things a regular part of your routine are a great way to transform your life to prioritize self-care and improve mental well-being.

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