Mental Health Day 2018 is October 10th. Mental health weaknesses are hard to see by others, so it’s important for us to communicate our needs. Self-care is something you can do every day to improve your mental health.
Half of all mental illnesses start by age 14, but more than half of those cases go without professional diagnosis or untreated. 1 in 5 adults suffer from some form of mental illness, and again, most of those go untreated. Suicide is the 2nd leading cause of death among young people aged 15-29. October 10th is designated as a day for committing to better self-care. There are 5 dimensions of self-care: physical, intellectual, social, spiritual, and emotional. And there are 10 things you can start doing today to make a difference in your life. If you ever need help remembering, just remember the 10 Steps of Self-Care.
Physical Self-Care
Eat clean. Fill up on good, organic foods. Try to fill your plate with mostly vegetables and fruits, and a little lean protein. 3 meals a day, and 3 healthy snacks will keep you full. Also make sure you get enough water every day. 1-2 liters a day is best for vital organ function.
Exercise
Exercise boosts endorphin production. 1 hour a day also counteracts the negative effects of sitting at work all day. Aim for 1 hour a day of moderate effort exercise.
Sleep
7-8 hours a day reaps the most mental benefits. Not only does 7-8 hours of sleep fast track cognitive reparation, but if you wake up well rested, you feel better. Even 1 night of 6 hours of sleep can increase your risk of dementia and other mental illnesses. Commit to a minimum of 7 hours of sleep every night.
Intellectual Self-Care
Media Detox
End your day at a reasonable hour., aim for 9pm That means ending your day from social media and television. This can allow your mind to relax.
Mental Breaks
Take 4 short breaks throughout the day. Aim to fill those breaks with learning something new, or reading a book. Fill those short breaks with things that expand your mind.
Social Self-Care
Everyone has different opinions on what makes them feel mentally strong. If going out with friends makes you feel refreshed, then spend your free time around your social circle. If you need time to yourself, then instead spend some time alone to refresh.Remember that a strong support system is important for times where you are struggling with your mental health.
Spiritual Self-Care
Yoga, meditation, church, hiking. Whatever spiritual outlet rejuvenates you, invest time in that every day. At least 5 minutes a day will reap lots of benefits. Those 5 minutes a day will turn into an easy routine that will make you feel like you have some time for yourself!
Emotional Self-Care
A lot of us put our own needs behind the needs of our families, jobs, or just life in general. Remember that you have needs too. If you need to say no to your friends or family, say no. Take more breaks throughout the day and seek help if you need it. Recognize when your emotions feel out of the ordinary.Mental Health is about recognizing what you need. There is no formula that every should follow. Everyone is different. But taking a few minutes to recognize if you are taking care of your physical, intellectual, social, spiritual, and emotional health every day is vital. Make sure you take time this Mental Health Day to recognize the signs in yourself and loved ones. Suicide is a silent killer, and without self-care, it sneaks up on everyone.
We all go through tough times, but suicidal thoughts is mental weakness gone awry. If you or a loved one has thoughts of suicide, reach out the to the Suicide Prevention Hotline at 1 (800) 273-8255.
By Express Med
Express Med
