Taking care of your mental health is a job that takes work every day, said Louisville therapist Ana’Neicia Williams, and it extends beyond therapy sessions.
“Mental health is not related to a diagnosis,” Williams said. “It’s related to you and…how you’re able to maneuver through the day.”
Taking care of mental health, he said, can be as simple as: “When I wake up in the morning, I make sure to make a cup of coffee because I know a cup of coffee makes me feel good.”
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Here are eight tips Williams shared for incorporating self-care into daily routines:
Set daily goals
Every morning when you wake up, Williams said, identify what you’d like to accomplish that day.
You can make a list of goals and post it where you will see it throughout the day. Or create a voice memo on your phone and play it when you need it.
Part of daily goal setting, he said, is taking the time to check in and write down the things you’re grateful for. That could be anything from “I woke up” to “I’m grateful I get to go to this job” or “I have a roof over my head,” she said.
At the end of the day, he said, it’s a good idea to go back to those goals and that gratitude and check back. It’s important not to dwell on what you didn’t do, she said. Signing up is just an opportunity to learn what you’ve accomplished, so it can inform the way you structure the rest of your day.
“Control is often tied to anxiety,” he said. “People can feel like, ‘Okay, I have some power to design my day.'”
Be aware of who you follow on social media
“I love social media,” Williams said, “but social media can be overwhelming.”
Especially for people who love to scroll through social media, Williams said, it’s important to keep in mind who you’re following.
Follow the accounts that will bring joy, he said, rather than those that might provoke or upset.
The same goes for television, he said. “Be aware of what you are giving access to your mind.”
Create breaks in your day
Williams said that we can feel emotions through things like lump in the throat or headaches.
“That’s your body communicating with you,” that something is wrong, he said. “So pause and acknowledge that, and that’s when you can start exploring: ‘What do I need to help me regulate myself?'”
The solution to those stressors could be going for a walk, he said, or eating your favorite sandwich.
“It’s about figuring out what’s best for me and my body.”
To meditate
Meditation may sound inaccessible or complicated, Williams said, but it doesn’t have to be.
“If I’m at work, maybe I’ll go to a quiet place and sit there and tune in to myself,” she said. “I can tap into my senses. So what do I hear? What do I see? What do I feel?”
If possible, touching nearby objects can help. Take note of the taste in your mouth. That is meditation.
“I think some people think, ‘Okay, I can’t focus,’ but if you really focus on those senses, those senses [are] taking you back to the present and now”.
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go outside
Being outside in the sun can be especially beneficial for people with symptoms of depression or anxiety, Williams said, and walking can be a great stress reliever.
“Especially if you’re someone who can’t verbalize what you’re feeling or don’t have a space to talk about it, movement can be the way to break free,” she said.
Pushing a baby in a stroller or taking a pet for a walk is good motivation, he added, and if you can’t get out and walk, just sitting outside can be beneficial.
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ask what you need
Reach out and ask for help when you need it, Williams said, whether it’s a friend or a boss.
That might look like calling a supervisor and asking him to start work later than usual if he’s not in a good place mentally, he said.
“Vulnerability is for you,” he added. “It’s not for the other person. This is for you, so you can get your needs met.”
And, she said, try not to focus on worrying about how others will respond to your needs.
“Self-care is not selfish. If you’re really going to practice self-care, you have to keep it with you.”
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Be consistent
On weekends it’s easy to get out of a rut, Williams said. But being consistent with the habits that bring you joy is important for your overall well-being.
Still, he said, “Take some pressure off. It’s okay if you say, ‘You know what, I usually do this in the morning, but now I’m going to lie here and rest.’ That’s okay.”
If you decide to stick to a routine, find an accountability partner to consult with.
Rest
Set aside time each day that is just for you, Williams said, and that goes beyond sleep.
Take a walk, meditate, get in touch with who you are. That might mean ignoring work emails outside of work hours or telling family you need some personal downtime.
“Rest is also related to not doing,” he said. “You don’t always have to be doing.”
Contact health reporter Sarah Ladd at [email protected]. Follow her on Twitter at @ladd_sarah.
