7 Effective Techniques that are an Absolute Must for Your Mental Health
There are many ways to help your anxiety and depression, but sometimes you need immediate support to help you through times of isolation and uncertainty. SoulFed has tons of on-demand videos (not to mention a sweet, 2 week free trial) to help. But if you need some quick, accessible tips we've created some below in this blog. Because no one should have to feel alone in their struggle with anxiety, depression, and other mental health issues during this global pandemic (or any time). We are all in this together. So grab some herbal tea and let's dive right in!
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Be your own best friend.
Most of us, at some point in our lives, have been told by a friend or family member that we need to “be nicer to ourselves.” It sounds simple enough but what exactly does this mean?
It means to be kind to yourself. What would you say if someone else was being treated the way you treat yourself? Would you ever say anything negative about another person's appearance or behavior? Probably not! That's why it's important for us to do the same thing when we are talking with ourselves.
Start by being patient with yourself. Give yourself time and space to learn new things and make mistakes along the way because everyone makes mistakes sometimes!
Stop beating yourself up when things don't go as planned (even though there will always be good days mixed in with bad ones) just focus on what went well instead of dwelling on what didn't work out perfectly."
Take a breather.
When you're feeling anxious, it's easy to feel like there's no escape. But there are lots of things that can help calm your nerves and bring peace back into your life.
Take a few deep breaths. Breathing is one of the easiest ways to relieve anxiety symptoms because it provides oxygen to the brain, which helps you focus on what's happening in the present moment instead of worrying about future situations (or past ones).
Take a walk outside. Exercise is also great for relaxing the mind and body when you’re feeling stressed out—even just 10 minutes can do wonders!
Listen to music you love for at least 20 minutes every day! Listening to music has been shown to reduce stress levels by 65%, so pick something upbeat or calming depending on how you feel today. Try these SoulFed playlists if needed inspiration!
Take a bath or shower.
This is a great way to relax during one of the most common times of day for anxiety: nighttime. If you're having trouble getting to sleep, find some time before bed and do something relaxing that isn't work-related (like reading). Even if you can't relax completely, this will clear your mind and help you get ready for bedtime. Make sure to wash all over—your hands, face and hair can really benefit from this too!
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Help someone else.
At SoulFed, we believe the best way to help yourself is to take care of others and focus on the "bigger picture." The more you can look beyond yourself, the less anxiety will plague you. Look for opportunities where you can serve your community or even just one person, like volunteering at a homeless shelter or donating food to people in need. You can also help a friend who's going through a hard time; offer them unconditional support and encouragement when they need it most. Whether it's volunteering at an animal shelter, adopting a pet with someone else, caring for your elderly mom while she recovers from surgery or helping out with yardwork—the possibilities are endless when it comes to giving back!
Go for a walk.
At SoulFed, we know that when you have anxiety, it can be difficult to find the time and energy to do anything that isn't related to work or home responsibilities. However, one of the best ways to keep your mind off of your worries is by walking. There are many benefits of walking, including:
It's cheap. You don't need fancy equipment or expensive memberships at a gym; all you need is some sneakers!
It's good for your mental health. Studies show that exercise releases endorphins in the brain, which can help improve moods and reduce anxiety levels.
It's good for your physical health too! Walking has been linked with reducing high blood pressure and improving cholesterol levels—which are both important factors when it comes down to longevity (and feeling well).
Set boundaries for yourself and others.
We all have boundaries. We set them with ourselves, our family, friends, and workmates. We set them with our church and community groups. We even set boundaries with countries and the world!
The problem is that many people don’t know how to do this properly or they don’t even realize they are doing it at all. If you want to feel better about yourself, then setting good boundaries for yourself will help you tremendously because it will take away negative feelings of guilt, shame, and anger that occur when you don’t stick up for yourself enough or when others cross your boundaries without respecting them too much. So what are some practical things we can do?
The first thing is, to be honest with ourselves about where our current limits are – this means knowing what things trigger anxiety in us and also recognizing when we feel stressed out by certain situations or people but not admitting it out loud yet (we often think other people won’t understand).
Secondly, we need clarity on what kind of relationships we want; whether this means separating from someone who drains us emotionally or being more assertive about setting limits regarding time spent together etcetera).
Lastly though - most importantly - once these two steps have been taken care of successfully then there needs to be self-compassionate forgiveness toward oneself whenever mistakes happen along the way...but only after admitting those mistakes for real change!
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Get enough sleep.
Sleep is essential for your well-being, so it's important to make sure you're getting enough sleep. The amount of sleep you need depends on your age and activity level, but the National Sleep Foundation recommends that adults get between seven and nine hours each night.
However, if you're having trouble sleeping through the night or waking up early in the morning feeling tired and exhausted, you may need more than this.
If this is the case for you (or if you just want to improve the quality of your sleep), there are several things that can help:
Make sure your bedroom has a darkening shade or curtains that block out light from outside windows; use an eye mask at night if necessary
Use earplugs if noise bothers you while resting
Try not to watch TV before bedtime as it can be stimulating for some people; instead, read a book or have some quiet time with no distractions
Don't drink caffeine after 2 p.m., especially within six hours of going to bed
The next step to overcoming anxiety is practicing gratitude. Gratitude is a powerful tool and can help you achieve the mindset you need to overcome anxiety.
The first thing I would like you to do is think about your life as it is right now and then ask yourself how grateful you are for that life? If it’s not enough, think about how grateful YOU should be for being alive and able to experience all of the wonderful things that are happening in your life right now!
Gratitude has been shown time and time again to have many benefits including improved health, better sleep quality, reduced stress levels, and improved relationships among others.
Gratitude is like a muscle and it can (and should) be exercised daily. Fortunately, there are a ton of different activities from gushing to a coworker about all the good things that happened to us that day to keeping a journal about the things we are grateful for.
Be kind to yourself, take all the time you need, and remember that you are not alone. In a world full of uncertainty and isolation, it can be tough sometimes to navigate the rough waters of life. But with a bit of self-care, and access to SoulFed’s 24-hour on-demand videos, we can ride those waves with more confidence. Don’t forget to sign up for a free 2-week membership today!
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