In the present generation, people are busy with their work, family, and other goals that they have in life. Amidst the hustle, it’s easy to overlook one of the most crucial aspects of our well-being: Mental health is one of the issues that have been affected. This is not to mean that one has to change his lifestyle or create more work for him to attend to mental health. On the contrary, it requires adopting mindfulness in one’s daily life with the aim of promoting resilience, managing stress and increasing quality of life.
In this post, we dive in the guidelines that how can you prioritize mental health in a busy lifestyle.
What Steps Should I Take to Start Prioritizing My Mental Health?
Grow Therapy provider, Alan Deibel, LCPC, says that the first thing that needs to be done is to realize the importance of mental health.
Deibel says. “If you don’t think that your mental health is important, then it is likely that it will be neglected or put off.”
Good mental health brings benefits in many areas of life:
- Better physical health: Our mental health has a direct bearing on our physical health; and where our mental health is not sound; it is likely to deteriorate our overall health.
- Social well-being: It is a well known fact that people who have a better mental health are more likely to have better relationships with their families, friends, partners and even co-workers.
- Better living standards: The most practical rationale for focusing on mental health is to reduce suffering and improve the quality of life.
- Enhanced productivity: Research has established that psychological disorders can affect your workforce output as well as increase the rate of “absenteeism.” Cultivating the self can help one manage the external world more effectively.
The good news is that you do not have to set aside hours of a day. Many things can be done by integrating specific behaviors and activities into the daily lifestyle. ’I would advise anyone who is considering using our services to begin with a small project and then move up from there,’ Deibel explains.
“Unless someone has a very tiring schedule, one can easily spare three minutes in a day to take deep breaths or spend five minutes listing down things he or she is thankful for, for instance.”
1. Recognize Your Mental Health Concerns
The first step in this process is to accept the fact that mental health is a priority. It is something that should be treated with the same importance as physical health. As you wouldn’t dismiss a broken bone, you should not overlook the symptoms of mental fatigue. Identify signs of stress, anxiety and burnout and actively try to manage them before they become unmanageable.
2. Establish Boundaries
Another way of ensuring the health of your mind is by coming up with clear boundaries. Saying no to more work, limiting the time spent on the social media, or setting some time for oneself, are all boundaries that can be set. It is important to set boundaries with your colleagues, friends, and family so that they can understand your schedule and time.
3. Schedule ‘Me Time’
Incorporating personal time in to the daily routine is quite helpful. This can be as basic as taking a 10 minute break for meditation in the morning, taking a walk during lunch time or even reading before retiring to bed. This is important as it creates time for the person to be alone and hence can help in recharging the mental battery as well as reducing stress.
4. Practice Mindfulness and Meditation
Mindfulness and meditation are some of the best things that can be used to enhance mental health. It gives you a way to be more present, manage stress and cope better with your emotions. Services such as Headspace or Calm suggest meditative practices that can be divided into short sessions depending on how much free time one has – from five minutes to an hour.
5. Stay Physically Active
It is a known fact that exercise is beneficial for the body and also for the mind. This is because exercise triggers the release of endorphins, which are neurotransmitters that improve mood. However, no matter how busy your schedule is, try to engage in some form of physical activities such as walking, yoga, or even a short workout regimen. Try to get at least 30 minutes of moderate intensity exercise on most of the days of the week.
6. Prioritize Sleep
Good sleep is important for mental wellbeing and is something that most people require about eight hours of each night. Inadequate sleep makes stress, anxiety, and depression even worse. Try to get at least 7-9 hours of sleep per day. Develop an evening ritual that will help you relax and prepare for sleep, for example, you should avoid using electronic devices in the last hour before bedtime, read a book, or even do some light stretching.
7. Maintain a Healthy Diet
Diet is a crucial factor that greatly determines one’s mental health. Such foods as fruits, vegetables, lean proteins, and whole grain products are essential in supporting the brain and managing moods. Do not consume too much caffeine and sugar, which can cause the body to crash and the mood to shift.
8. Stay Connected
It is important for human beings to have a good relationship with other people in the society. Take some time to spend with your friends and family, you don’t even have to meet them in person, a phone call or a text message will do. Social support therefore offers a sense of companionship and helps to counter feelings of loneliness.
9. Consult the professionals
It is completely normal to turn to a psychologist or a psychiatrist for assistance. Therapists and counselors can offer ways of dealing with stress, anxiety and other related problems such as depression and bipolar disorder. If the information above has gotten you stressed, do not forget that you can always seek professional help.
10. Practice Gratitude
Gratitude has been seen to enhance the well-being of an individual by making him/her have a positive view towards life. Set goals to record things that make you grateful to be alive each day through a gratitude journal. This practice can help you get out of the mindset of negativity and focus on the positives that are present in life.
11. Limit Negative Influences
Identify and limit exposure to negative influences in your life. This could be toxic relationships, constant news consumption, or social media that make you feel inadequate. Surround yourself with positive influences that uplift and inspire you.
12. Learn to Delegate
At work or home, don’t be afraid to delegate tasks. Trying to do everything, you can lead to burnout. Trust others to share the load, which can free up time and reduce stress.
13. Engage in Hobbies
Hobbies provide a great outlet for stress relief and creativity. Whether it’s gardening, painting, playing an instrument, or cooking, find activities that bring you joy and make time for them regularly.
14. Stay Organized
Clutter and disorganization can contribute to stress. Keep your living and working spaces tidy and organized. Use tools like planners or digital apps to manage your tasks and responsibilities efficiently.
Conclusion
Prioritizing mental health in a busy lifestyle requires intentionality and consistency. By incorporating these strategies into your daily routine, you can foster a healthier mind and a more balanced life. Remember, taking care of your mental health isn’t a luxury; it’s a necessity. Start small, be patient with yourself, and make gradual changes that support your well-being. Your mental health is worth the investment.
