Heather N. Kolich, ANR Agent, UGA Extension Forsyth County
Considering the increased focus on mental health over the past few years, I was surprised to learn that May has been national Mental Health Awareness Month since 1949.
Mental health includes our emotional, psychological, and social well-being. It is not a fixed characteristic; it can change from time to time like our weight or hair length. It also doesn’t stand alone. Our mental health affects our physical health, and our physical health can affect our mental health.
Numerous factors influence mental health and can shift people of all ages between degrees of mental wellness and illness. One factor that we all experience is stress. While we may manage routine daily stress factors – work, family, traffic, bills – well enough, additional and unexpected issues can tax us beyond our limits. During these times, we need to nurture ourselves so that we can respond to the new situation and maintain our health.
The National Institute of Mental Health offers several tips for self-care to protect and improve both physical and mental health, manage stress, lower your risk of illness, and increase your energy. I’m finding several helpful as I navigate through the curve ball life just threw to my family.
Focus on positivity. Hold onto and share positive thoughts and try to discard negative ones.
Set (reset) goals and priorities. Take a time-out to adjust to the new circumstances and rearrange priorities. Allow yourself to delay – or even dump – some tasks that are beyond your capacity under the new demands on your energy, time, and ability to focus. Meet the needs of the day, and don’t beat yourself up over what didn’t get done.
Eat healthy, regular meals and stay hydrated. That pack of peanut butter crackers is something to eat, but it doesn’t deliver the nutrition your body needs to sustain your health, energy, and focus. Drinking water and other hydrating fluids is also important for maintaining energy, alertness, and ability to concentrate. Hydrate throughout the day and take breaks to eat well-prepared, healthy meals.
Make sleep a priority. Stress can be both physically and mentally draining. At the end of each day – and at the beginning of a few – my hammering thought is, “I am so tired.” Sleep is vital. Keep a regular schedule and make sure you get the sleep you need to recharge.
Stay connected. Reach out to family and friends for emotional and practical support. Knowing that others care and are there for you is comforting. Accept support when it’s offered and ask for the specific help you need.
Get regular exercise. Exercise is good for your body, and it can give you a mental lift, too. Aim to include 30 minutes of walking and movement into your day, even if it happens in small increments.
Try a relaxing activity. Give yourself a break to relax and disconnect from your stressors. Schedule a few minutes throughout the day to practice deep breathing, engage in your hobby, and to have fun and laugh.
It’s also important to know when to seek professional help. Persistent (lasting over two weeks) changes, such as difficulty sleeping, changes in appetite, difficulty concentrating, and loss of interest in things that you usually find enjoyable are signs that you need additional support from your healthcare provider or a mental health professional.