10 Therapist's Tips for Better Mental Health...

May being Mental Health Awareness Month, I thought this would be a great time to share 10 tips that can have a positive impact on your physical, emotional and mental health.

1. Take care of your physical health – Food, Exercise, Sleep!

Physical health is such an important part of mental health. Have you ever found yourself "hangry?" If you have, you know that being hungry, tired, or physically ill can take a toll on your emotional health. Humans have a built in "negativity bias" which becomes heightened with lack of proper physical care. We also know that exercise can reduce stress and anxiety and also has been shown to reduce inflammation in the body. Reduced inflammation can increase positive connections within the brain! 

2. Practice Mindfulness

Mindfulness practices, like daily mindful meditation, mantras or TM are practices that involve self-regulation of attention. It doesn't have to be daunting to get started. Simply sitting quietly with your back straight, focus your attention on your breath. Where do you feel it? Use that as an anchor to continue to breathe while just noticing what is happening. Notice your thoughts, emotions, sensations. Don't try to change them, hold them, or push them away. Just notice and gently bring attention to your breath as an anchor. You will find your mind wanders a bit, that's ok, it is supposed to wander. Notice it, perhaps name it "thinking" and refocus on your breathing. Try just a few minutes a day to center yourself and recharge. Although mindfulness is not a new concept, psychology research is now showing correlations with positive affect well-being and can be a protective factor for symptoms of depression. 

3. Focus on the Good – Practice Gratitude

We spend so much time and energy focused on what's wrong in our lives. We do it by continuously solving problems, watching the news, and checking our to do lists. With all of the information around us, we can not possibly notice and experience everything, so our brain needs to act as a bit of a "spam filter" for the world by filtering out unnecessary information. For example, have you ever had the experience of purchasing a car and all of a sudden you notice so many more of that particular make and model car out on the road? Coincidence? Not really. The number of people driving around in that particular car didn't increase, you are just now noticing them because you put conscious attention on that particular car. The same can happen when you put time and effort into what you are grateful for in your life. To start noticing more of the good in your life,  spend some time every day writing down and recognizing what you are grateful for and why it is important to you. By putting energy into the good and the positive, you begin to notice all the good that is already there! Feel free to check out one version of a gratitude practice I use is called #fillyourBAGhappy.

4. Benefit of Negative Emotions

There is a misconception that to be happy and healthy means never experiencing negative emotions. It is important to note that all ranges of emotions have value and purpose. Emotions like sadness help you to better connect with others and feel empathy, anxiety can alert you when there is danger, and anger can motivate you to make needed changes. Without negative emotions, it is harder to truly experience and appreciate the positive ones. *It is important to point out that if you are experiencing continued overwhelming sadness or anxiety that affect your day to day, reach out and talk to your doctor or a mental health professional see if treatment is needed. Mental health concerns, just like physical health concerns, and can be treated with the appropriate care.

5. Forgive

One of the hardest things to do can be to forgive someone who has  done something to hurt you. Forgiveness is NOT about condoning negative behaviors, it is about regaining you own personal power. It allows you to move on without continued emotional baggage and hurt that weighs you down. Forgiveness gives you back control of the situation.

6. Foster Positive Relationships

We all have relationships in our lives that are positive and supportive. Unfortunately when we get busy, stressed, or overwhelmed we tend to put relationships on the back burner for a time being and it can then become harder to re-connect. In the world of social media we have more "friends" but less meaningful connections. Take note of those relationships that are important to you and make them a priority.  Positive psychology research has shown that one of the key areas that make a life worth living is positive relationships with others. 

7. Have Fun

Fun can be something that many of us tend to put off until the weekend or maybe until a planned vacation. People have so many responsibilities between work, family and community, that doing something just for fun becomes a luxury. The reality is, incorporating enjoyable activities into your day can actually increase your productivity, not decrease it. When you can take breaks and enjoy life you are better able to take on tougher challenges! Take some "me time" for yourself today!

8. Find Meaning

Are you a part of something that is bigger than you? Are you a part of a group that gives you a purpose or meaning?  For some, it is can be a religious group or organization, but it does not have to be only about religion. You can find meaning in your work or organization, volunteer work, sports team, or neighborhood group. Take some time to understand your "why" in life and what get involved in something that connects you to your meaningful larger purpose!

9. Help Others

Random acts of kindness can go a long way toward not only helping others, but also helping you. One of my favorite proverbs says; "If you want happiness for an hour - take a nap. If you want happiness for a day - go fishing. If you want happiness for a year - inherit a fortune. If you want happiness for a lifetime - help someone else." There is so much truth to that saying. Researchers in the field of positive psychology have shown that you can boost your overall well-being through helping others! Acts of kindness do not need to be huge or expensive to be important! So look for ways to help someone else out today.

10. Be Kind to Yourself

Kindness to others is important, but are you just as kind to yourself? Practicing self-compassion is something that many people struggle with doing consistently. Do you find your self-talk to be kind, forgiving, and positive, or is it harsh and negative. So many people have unrealistic expectations of themselves and then beat themselves up when they fail to live up to those expectations. A key component of self-compassion research by Psychologist, Kristen Neff, is to speak to yourself the way you would speak to someone else.  Kindness and compassion are important self-care practices for better mental health!