Since the height of the pandemic, there has been a cultural shift in the way we talk about mental health. It’s as though the years of isolation and uncertainty helped us understand how vital our emotional needs were to our overall well-being.
Now that we’re paying more attention to our inner lives, it’s also essential that we take action. Fortunately, there are a number of things that everyone can do to nourish their mental health and find moments of joy.
Here are some of our favorite tips from the past year as we prepare to enter 2024.
1. Try a proven way to sleep better.
Experts say that getting enough sleep is one of the most important things we can do for our mental health. If you’re having trouble falling or staying asleep, studies have found that cognitive behavioral therapy for insomnia, or C.B.T.-I., is as effective as using sleep medications in the short term — and more effective in the long term. C.B.T.-I. helps people address anxieties about sleep and find ways to relax. To find a provider, try the Society of Behavioral Sleep Medicine directory.
2. Learn how to tell whether your anxiety is protective or problematic.
It’s normal to feel anxious from time to time. In fact, having some anxiety can actually be useful. Experts say an internal alarm system can improve our performance, help us recognize danger and even encourage us to be more conscientious. So we asked Dr. Petros Levounis, the president of the American Psychiatric Association: How much anxiety is too much?
“If you start to notice that worry and fear are there constantly, that is a signal that you need some help,” he said.
Other signs to look out for include restlessness, a sense of fear or doom, increased heart rate, sweating, trembling and trouble concentrating.
3. Stop the worry cycle.
If you have a tendency to ruminate, there are a few simple ways to curb the habit. The first is to distract yourself: Research shows that diversions can help get your mind off whatever is stressing you out. Try playing a word game or listening to music, paying close attention to the lyrics.
Other times, it’s better not to fight the urge — but that doesn’t mean you should let your thoughts spiral out of control. Set a timer for 10 to 30 minutes of dedicated rumination time, and give yourself permission to mentally mull things over. When the timer goes off, it’s time to move on.
4. Practice ‘5 things tidying.’
When you’re struggling with your mental health, basic tasks like washing dishes or doing laundry can feel impossible. But living amid mess can make you feel even worse. KC Davis, a licensed professional counselor and author of the book “How to Keep House While Drowning,” advises focusing on function over aesthetics — your home doesn’t have to be perfect, but it should be livable.
An efficient way to keep things from getting out of hand is to practice what she calls “five things tidying.” Tackle the five main categories of clutter — trash, dishes, laundry, things with a place and things without a place — one at a time to help cleaning feel more manageable.
… (and so on)
