Meditate Or Practice Yoga To Relieve Stress
These types of activities are effective for stress management. Meditation is a focused form of guided thought. Yoga and tai chi, while movement-oriented, are also proven stress busters.
Other stress-reducing techniques include deep breathing and progressive muscle relaxation. If you’re unsure of how to get started, take a class and learn how to practice on your own for 30 minutes, three times a week.
Get Immediate Help In A Crisis
if you or someone you know is in immediate danger or go to the nearest emergency room.
Use Lifeline Chat on the webThe Lifeline provides 24-hour, confidential support to anyone in suicidal crisis or emotional distress. Call or text 988 to connect with a trained crisis counselor. Support is also available in English via live chat.
Crisis Text LineText HELLO to 741741The Crisis Text hotline is available 24 hours a day, seven days a week throughout the U.S. The Crisis Text Line serves anyone, in any type of crisis, connecting them with a crisis counselor who can provide support and information.
Use Veterans Crisis Chat on the webThe Veterans Crisis Line is a free, confidential resource that connects veterans 24 hours a day, seven days a week with a trained responder. The service is available to all veterans, even if they are not registered with the VA or enrolled in VA healthcare.
Disaster Distress HelplineCall or text 1-800-985-5990The disaster distress helpline provides immediate crisis counseling for people who are experiencing emotional distress related to any natural or human-caused disaster. The helpline is free, multilingual, confidential, and available 24 hours a day, seven days a week.
Contact social media outlets directly if you are concerned about a friends social media updates or dial 911 in an emergency.
View the NIMH 5 action steps for helping someone in emotional pain infographic to see how you can help those in distress.
Staying Active Is As Good For The Brain As It Is For The Body
The mind and the body are intrinsically linked. When you improve your physical health, youll automatically experience greater mental and emotional well-being. Physical activity also releases endorphins, powerful chemicals that lift your mood and provide added energy. Regular exercise or activity can have a major impact on mental and emotional health problems, relieve stress, improve memory, and help you to sleep better.
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Breathe In Breathe Out
The same can be said about breathing exercises. Take 30 seconds to inhale and exhale very slowly. Pay attention to how your heart will slow with your breath.
Whether this is the first time youve faced mental health challenges or youre feeling a significant increase in your symptoms during the pandemic, its important to understand that mental health challenges are common and treatable. COVID-19 has had a profound impact on our mental health.
Learn more about Community Health Networks Mental and Behavioral Health services.
If youre not ready to make an appointment, take charge of your mental health myStrength. It is a mental health/wellness app bringing you positive resources to improve mental health and overall well-being. Programs through the app are personalized to help you with symptoms of depression and anxiety, track your mood, receive in-the-moment inspiration to calm down, and be positive 24/7. Get started with myStrength.
If youre having thoughts of suicide or are in crisis, call or text IN to 741741 for 24 hour support.
Stop Comparing Yourself To Others
Teddy Roosevelt asserted that comparison is the thief of joy. When we compare ourselves to others, it leads to low self-esteem and unhappiness. Instead, compare yourself to who you were yesterday. Concentrate on healthy improvements, like measuring yourself against specific goals. That way, you’re focused on who you are versus who you aren’t.
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Helping A Loved One Cope With Mental Illness
It can be very difficult and heart-wrenching to see a loved one struggling with symptoms of mental illness. And often it can be hard to know how to best help and support your loved one.
Every individual is different and situations vary greatly. The person may have a specific diagnosis, or you may just have concerns about the way a person has been talking and behaving. You know your loved one and may have an understanding of what approach or support will be most helpful. However, below are a few tips and things to consider when you are trying to help a loved one.
Relax And Reduce Stress
Find ways to relax
If there’s something that helps you relax, try to find time to fit it into your day. For example, this could be having a bath or going for a walk. If you find it difficult to switch off, you could try some of the tips and exercises in our pages.
Take a break if you need to
If you’re feeling overwhelmed by a stressful situation, try to take a break. A change of scene can help you to relax and relieve feelings of anxiety, even just for a few minutes.
Do something you enjoy
Try to make time to do an activity you like on a regular basis. This could be something small, like cooking a meal, ringing a friend or listening to music.
Try to manage stress
If you’re under a lot of pressure, you may start to feel overwhelmed or out of control. Stress can also cause physical side effects.
See our pages on for tips on dealing with pressure and coping with stressful events.
Try mindfulness
Mindfulness is a way of paying attention to the present moment, using techniques like meditation, breathing exercises and yoga. It’s been shown to help people become more aware of their thoughts and feelings. This means that instead of being overwhelmed by your feelings, it becomes easier to manage them.
See our pages on for more information, including some exercises you could try.
Give yourself some tech-free time
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Ways To Help Raise Mental Health Awareness
Posted By: Dr. C.June 24, 2022
According to the National Alliance on Mental Illness, one in five adults in the United States lives with a mental illness. That means that 20% of the population struggles with conditions like anxiety, depression, bipolar disorder, PTSD, and more.
Despite how common mental illness is, there is still a stigma surrounding it. Many people are afraid to talk about their mental health for fear of being judged or misunderstood. This silence only perpetuates the stigma around it and makes it difficult for the people suffering.
Mental health awareness is an important issue that requires discussion more openly. There are many ways to help raise mental health awareness and break the stigma surrounding mental illness.
This article will explore ways you can help raise mental health awareness in your community.
Promote Mental Health Awareness
Destigmatizing discussions about mental health in the office often starts by promoting awareness. Business leaders should provide ample resources and information to employees to help them learn more about mental health and well as where they can go to seek help when needed. These resources should also include information on addiction recovery, as substance abuse often co-occurs with mental health challenges.
Mental health training can be especially beneficial for those in management positions. Offering leaders within your organization training on how to recognize depression, anxiety and other mental health symptoms as well as proper intervention techniques can enable them to engage with struggling team members in a supportive and beneficial manner.
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How Can I Look After Myself
Supporting someone else can be challenging. Making sure that you look after your own wellbeing can mean that you have the energy, time and distance to help someone else. For example:
- Take a break when you need it. If you’re feeling overwhelmed by supporting someone or it’s taking up a lot of time or energy, taking some time for yourself can help you feel refreshed.
- Talk to someone you trust about how you’re feeling. You may want to be careful about how much information you share about the person you’re supporting, but talking about your own feelings to a friend can help you feel supported too.
- Set boundaries and be realistic about what you can do.Your support is really valuable, but it’s up to your friend or family member to seek support for themselves. Remember that small, simple things can help, and that just being there for them is probably helping a lot.
- It’s often easier to support someone if you’re not doing it alone.
Baby Steps To Better Mental Fitness
Of course, many mental health issues cant be cured with willpower and positive thinking. Every employee deserves understanding and dignity no matter their access to professional services.
But for many employees with stress-induced mental wear and tear, mental health takes work. Attempting to perfect everything at once will, without a doubt, lead to more frustration. Instead, pick one or two areas to practice until they become healthy habits. Then pick up another, and go from there.
Each person has their own unique personality, strengths, weaknesses and circumstances that will affect what they need at any given time. Understanding that is critical for employers who seek to empower their workers to be their best selves.
Human Resources has a unique opportunity within the organization to impact employee mental health. It often starts with culture and filters down to everything else, including a hearty benefits package with adequate healthcare coverage and other lifestyle benefits like employee discounts that support mental fitness.
For more ideas on how to support your employees in the office, you may be interested in our article: How To Beat Stress in the Workplace.
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Support Mental Health Organizations
Many organizations work to raise awareness about mental health and provide support to those affected by mental illness. Show your support for these organizations by donating to them or volunteering your time.
Some organizations you can support include the National Alliance on Mental Illness, the American Foundation for Suicide Prevention, and Mental Health America. Also, consider supporting local organizations working to raise awareness about mental health in your community.
Ways To Help Boost Teens’ Mental Health
Adults can help teens and children by creating safe environments free of bullying, online harassment and violence, according to mental health experts.
“Teen mental health has become a public health emergency, and it’s time we started taking real, actionable steps to do something about it,” said Chaudhary.
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Talk About Mental Health
One of the biggest barriers to mental health awareness is the silence surrounding it. Too often, people are afraid to talk about their mental health for fear of being judged or misunderstood. It needs to change. The more we talk about mental health, the more normalized it will become.
Have open and honest conversations about mental health with your friends, family, and co-workers. Share your own experiences with mental illness if you feel comfortable doing so. Normalizing the discussion will help break down the stigma and make it easier for others to discuss their mental health.
Train Your Staff On How To Recognize And React To A Mental Health Crisis
As the prevalence of mental health disorders continues to rise, it is increasingly important for businesses to train their staff in how to recognize and respond to a mental health crisis. Employees who are trained in mental health first aid are better equipped to identify the signs of a mental health crisis and provide support to employees in need. According to Pathways, employees who receive this type of training are more likely to feel comfortable speaking up about their own mental health struggles, which can help to create a more open and supportive workplace. Furthermore, businesses that invest in mental health first aid training can see a decrease in absenteeism and an increase in employee productivity.
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Foods That Adversely Affect Mood
- Trans fats or anything with partially hydrogenated oil.
- Foods with high levels of chemical preservatives or hormones.
- Refined carbs .
- Fatty fish rich in Omega-3s such as salmon, herring, mackerel, anchovies, sardines, tuna.
- Nuts such as walnuts, almonds, cashews, peanuts.
- Leafy greens such as spinach, kale, Brussels sprouts.
- Fresh fruit such as blueberries.
Learn To Say No And Refrain From Overextending Yourself
If you try to do more than you can handle, you will only end up frustrated and stressed out. If someone asks you to do something you absolutely can’t do, say no. At the very least, ask for help. And if you can’t do it, explain why kindly but firmly.
Nurturing your mind is as important as nurturing your body, and it will make you better able to handle whatever life throws at you. However, if your emotional problems are serious and you can’t seem to shake them yourself, or if you’re having issues with anxiety or depression, it’s very important that you see a mental health professional and get help, Gardere says.
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Assist Your Loved One In Seeking Help
Mental health conditions dont typically go away on their own, and your loved one deserves excellent help. GoodTherapy.org can help you find a therapist who specializes in your loved ones specific issue. If the person you love is anxious about seeking help, offer to make the first call for them or even to go with them to the first therapy session.
Look After Your Physical Health
Drink water regularly
Drinking enough water is important for your mental and physical health. The NHS has more information about water, drinks and your health.
Think about your diet
There is lots of advice out there about there about how eating or avoiding certain foods can affect your mental health. Not all of this is supported by strong evidence. But we do know that eating regular meals and a healthy, balanced diet can help your mood and energy levels. The NHS has helpful information on how to maintain a balanced diet.
If you have a difficult relationship with food and eating, our pages on have information and tips which may help.
Look after yourself
Basic self-care, like brushing your teeth or having a shower, is important for your physical health and can help you feel better. If you’re struggling, try to set yourself small goals, like getting up and washing your face.
Try to avoid drugs and alcohol
You might feel like using drugs or alcohol to cope with any difficult feelings. But in the long run they can make you feel worse. See our pages on to find out more.
Try to keep active
Try to build physical activity into your daily routine, if possible. It doesn’t have to be anything big, like running a marathon. If you aren’t used to being active, start off small and try to find something you enjoy.
Our pages on have ideas for most ages and abilities, including things you can do at home. The NHS also has a page of sitting exercises that you could try.
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Tips For Living Well With A Serious Mental Illness
Having an SMI can make it a struggle to work, keep up with school, stick to a regular schedule, have healthy relationships, socialize, maintain hygiene, and more. However, with early and consistent treatmentoften a combination of medication and psychotherapyit is possible to manage these conditions, overcome challenges, and lead a meaningful, productive life. Today, there are new tools, evidence-based treatments, and social support systems that help people with SMIs feel better and pursue their goals.
Some strategies for living with SMI include:
Treatment works. SAMHSA can help you find it.
Talking Kindly To Ourselves Is Important
Some people feel better if they write down their feelings in a notebook or on their phone. You might want to think about how to protect your privacy before doing this.
You could try repeating something positive about yourself a few times each day. Research shows this reduces negative thoughts and feelings.
Some people also feel that an activity called mindfulness is helpful. If its something you might be interested in, you can find more information about mindfulness here. Talking with someone else can also be helpful and thats our next suggestion
Many of us have learned to bottle things up inside us and try to ignore painful feelings. It can take a lot of courage to tell someone else how were feeling or what were finding hard, especially if we dont usually do that kind of thing.
Just talking things through with a person we trust can help and feel like a relief.
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Know The Warning Signs Of Mental Health Problems
For example, withdrawal from social interaction, unusual problems functioning at school, work or social activities or dramatic changes in sleep and appetite are possible signs. See more on . Someone exhibiting these signs or having these experiences does not necessarily mean the person has a mental health problem, the symptoms could also be related to other issues or problems. But following up with an evaluation from a medical professional could help address any problems and prevent more serious symptoms from developing.
