Taking Care of My Mental Health
Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.
Here are some self-care tips:
Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being—for some, decreasing caffeine and alcohol consumption can be helpful.
Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.
Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
Stay connected. Reach out to friends or family members who can provide emotional support and practical help.
Take time for God’s Word and Create a Prayer Life. Reading God’s Word and taking time for prayer provides comfort, encouragement, and helps one grow spiritually in relation to self, others, and with God.
Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you.
When should I seek professional help?
Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:
Difficulty sleeping
Changes in appetite or unplanned weight changes
Difficulty getting out of bed in the morning because of mood
Difficulty concentrating
Loss of interest in things you usually find enjoyable
Inability to complete usual tasks and activities
Feelings of irritability, frustration, or restlessness
RESOURCES
National Alliance on Mental Illness (NAMI) - www.nami.org
A grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.
988 Suicide & Crisis Lifeline
The 988 Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones.
Alcoholics Anonymous (A.A.)
Alcoholics Anonymous is a fellowship of people who come together to solve their drinking problem. It doesn’t cost anything to attend A.A. meetings. There are no age or education requirements to participate. Membership is open to anyone who wants to do something about their drinking problem.
RAINN (Rape, Abuse & Incest National Network)
(800) 656-4673 RAINN created and operates the National Sexual Assault Hotline
Boris L. Henson Foundation – www.borishensonfoundation.org
The Boris L. Henson Foundation's vision is to "eradicate the stigma around mental health issues in the African-American community."
Community Service Boards of Virginia (MENTAL HEALTH SERVICES)
Dbhds.virginia.gov
Phone: (804) 786-3921
CALL 911 IF YOU NEED IMMEDIATE HELP!!!!
