In the wake of a global pandemic and with other stressors, mental health searches on Google reached an all time high in 2021.
Mental health disorders such as anxiety and depression may have taken over during COVID-19 or after the loss of loved ones, but recovering and avoiding burnout was also highly searched. Here are some tips and ideas we have gathered to help you stay sane and on top of your mental health as rough times continue to plague our world.
Stop Doom Scrolling
Maybe you haven’t heard of the word doom scrolling, but you have probably participated in it without realizing. The act of doom scrolling is when individuals continuously scroll through negative news stories and social media posts. This constant exposure to negative articles and posts can be detrimental to your mental health and trigger more anxiety or other anxiety disorders.
If we know this is bad for us, why do we do it? Doom scrolling can give us a sense of control in a world where things seem to be so out of control. While being informed can be helpful in some situations, getting sucked into multiple social media posts, reading about bad things that may or may not happen can send you into a downward spiral. This process can affect individuals in a variety of ways. It affects those who are prone to anxiety related stressors the most.
Write It Out
Keeping a journal of thoughts can help to ease your mind. A gratitude journal where you write 3-5 things that you are grateful for each day or things that you achieved can boost your confidence and your mental health.
While writing down positive words can help, spilling out negative thoughts or things that are bothering you can keep them from weighing so heavy on your mind. Tracking your mood, anxiety, triggers and other things can help you to plan better coping strategies. Working to control and manage your mental health is a great thing to journal and can provide an opportunity to reflect back on your progress.
Avoiding burnout is one way to improve your mental health. Burnout happens when your mind has not had time to rest or recoup and causes mental exhaustion. Burnout causes a loss of energy and motivation and can change your outlook on life.
Some things that can help are to limit the stressors in your life. Saying no or speaking up to your boss about how you are feeling can help limit the effects of burnout. The symptoms of burnout include physical symptoms such as headaches, digestive issues and mental symptoms such as self doubt. Building a support group of others who you can share experiences with and hear about coping skills from others can be a way to prevent burnout. Exercise is a good way to release stress and can help alleviate some feelings of loss of productivity.
Create A Routine You Love
Not only does a consistent routine help to keep you motivated and set the theme for the rest of your day, you can include aspects in your day that help you feel rejuvenated. Start the day with something you love, that could be reading a chapter of a book, cuddling with a pet or making your morning coffee. Starting your day this way can help you have a positive outlook on the day.
Creating a routine also helps you to get things done, while making time for yourself. If you schedule time for yourself, or for self care then you will have time to do it. Another example could be setting boundaries with work where you may not look at your email over the weekend, or you allow yourself to take a mental health day once a month. Having consistency is important to humans and creating a routine that works for you will improve your mental state.
Talk To Someone
For some, these mental health tips may not be enough. If you feel you can not handle the taxes of life by yourself, talk to your medical provider about medications or therapeutic treatment. Many therapists can help you work through your feelings and provide solutions that are individual to you. Mental health services are just as important as physical health services and are covered under most insurances and the Affordable Care Act.
Ogden Psych Is Here To Help
If you feel that therapy and psychological services are best for you, we would be honored to help you. Your mental health is important and should undergo regular checkups just like your physical checkups. We provide services for families, children and teens and more.
We will provide you with individualized treatment and work with you to make your unique goals a reality. We use evidence based treatments and our therapists are board-certified. Contact us here.