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The path toward positive mental health can be difficult and tiring, but understanding the importance of small lifestyle changes can help. Learning how to practice independent self-care can be rewarding, and these techniques can help lower stress and maintain a healthier lifestyle. Being independent and learning how to care for yourself will help you better your mental health.
Practicing self-care does not replace professional treatment but can be helpful when applied consistently. Every person grows in their own unique way, so some methods may work for you while others may not be as effective.
Relaxation
Relaxation
Take time to just breathe. Relax your body and reflect on the different areas of your life, both good and bad.
Yoga - This technique focuses on stretching, breathing, and relaxation. Yoga is used to relieve stress and anxiety.
Deep Breathing - Focusing solely on breathing can calm nerves and relax your muscles.
Meditation - Connected to deep breathing, meditation allows for clarity of mind and a sense of calmness.
Massage Therapy - Conflicts in life can cause a build-up of tension throughout the body, and massaging those areas can relieve stress in those areas.
Color Therapy - Certain colors can evoke different emotions. Surrounding yourself with colors that remind you of tranquility can help you relax.
Light Therapy - Being exposed to bright lights like LEDs or the sun can help improve mood. Studies have found that those who were depressed during the winter months experienced happier feelings while doing light therapy.
Spending time with animals/pets - Playing with pets or animals helps decrease levels of stress and anxiety. Petting animals can be calming, engaging, and relaxing.
Visualization - Visualizing a safe space or happy memory can aid in reducing stress when you feel distressed. Stepping into a quiet place, closing your eyes, and envisioning something happy can give you a break from a stressful situation.
Tai Chi - A mixture of slow, steady movements and paced breathing to help demonstrate balance and peace of mind.
Being alone - Alone time is important so you can relax and recharge from social events. This gives you an opportunity to do the things you like without being judged.
Spiritual healing - Seeking out spiritual leaders or healers can offer guidance. Some people also use crystals or stones for healing and relaxation.
Mindfulness - This focuses on the world around us. Sometimes, relaxation can be found by stepping out of our own minds and appreciating the world we live in.
Aromatherapy - Essential oils and scented candles made from natural materials can reduce stress and create a calming environment.
Activities
Activities
Do the things you love, and do it with those you love, or do it on your own. Whether on your own or with company, spend time doing positive activities.
Journaling - Whether on paper or on a computer, writing down your thoughts and emotions can help you express how you feel when you don't know what to say.
Painting/Drawing - This type of artistic expression can communicate feelings that are difficult to explain. Making your own creation can be soothing and helpful in learning more about yourself.
Listening to music - Different genres of music can generate different emotions, and people can build emotional attachments to a certain song. Listening to music can help you express how you feel.
Baking/Cooking - This activity can help you focus on the task at hand. It can temporarily take away other stressors in your mind and allow you to enjoy a therapeutic and rewarding activity.
Being outside - Being stuck in a room all day while having thoughts running around in your head can be overwhelming. Enjoying the outdoors can help to reduce anxiety and bring a sense of serenity. Nature is one of the best natural remedies.
Volunteering - Helping others can be rewarding. It can give a sense of purpose and satisfaction.
Gardening - This allows you to build routine or focus on caring for something other than yourself. Taking care of a plant or a garden can help you attain a sense of accomplishment.
Photography - Photography is a great distraction from thoughts and other negative parts of reality. Additionally, photography allows for self-expression and creativity in a positive manner.
Spending time with friends and family - Surrounding yourself with supportive people can help you feel less anxious and stressed. Doing a fun activity or just talking with a friend or family member can help ease anxiety.
Reading - Reading is an excellent way to comfort yourself and expand your imagination as well as your vocabulary. Fiction books are a great form of escape while non-fiction books are informative and can further knowledge of a specific subject.
Watching a movie/TV - Directing your attention to a screen during times when you're sad can help you relax or cheer up. Watching something that conveys the same emotions as how you're feeling allows you to express those feelings.
Board games/Card games - Board and card games are good ways that you can build connections with friends and family.
Fishing - While building new skills, you can enjoy being in nature. Fishing can be a good break from stressors in life where you can relax.
Drama/Acting - Acting is a good form of communication to express emotions with your whole body rather than verbally. It can help release pent up emotions or energy that might otherwise impact you negatively.
Physical Health
Physical Health
Physical health is just as important as your mental well-being. Take time to build and strengthen your body.
Running - When you have a lot on your mind, running is a great way to help you improve your mood and reduce anxiety. This exercise can help you relax while also improve your physical health.
Walking - Walking at a leisurely pace on your own or with company can be relaxing and allows you to clear your mind. Walking outside works on both your physical and mental health.
Hiking - This activity allows your mind to focus on the beauty of nature while working your body.
Weight lifting - Weight lifting allows you to build self-confidence and also maintain a healthy lifestyle. This is an excellent way to fight obesity while learning about yourself as a person.
Dance - This form of expression allows you to convey emotions that may be inexplainable with words. Moving your body to a rhythm helps relieve tension and stressors while also strengthening your body.
Sports - Sports are a good way to be social while also exercising. This gives you an objective and tests your focus on a task for an extended period of time.
Having a healthy diet - Consuming foods that are good for your body (fruits, vegetables, etc.) gives you energy and reduces the likelihood of having health problems. Eating large consumptions of refined foods can negatively impact your physical and mental health.
Drinking water - Water has many benefits for the body. Drinking at least eight cups of water a day can help alleviate high blood pressure, reduce acne, and improve circulation.
Pilates - This calming exercise focuses on both mental and physical health. It uses continuous movements and works on toning muscles and fixing posture.
Personal hygiene - It's always important to make sure first impressions go well, that's why you should brush your teeth, shower, and clip your nails. Each of these self-care tasks are important for your physical health and prevents cavities, skin diseases and bacteria from harboring in fingernails.
Reduce consumption of alcohol and drugs - The usage of alcohol and drugs can lead to liver and other brain issues. It can lead to impaired thinking and addiction. Limiting consumption can help you achieve a peace of mind.
Sleeping - It is recommended that you sleep for 8-9 hours a night. Sleeping is associated with a stronger memory and cellular growth. Research indicates that people who are sleep deprived are more likely to develop growth and memory problems.
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