Alternative ways to heal

I’VE always told those who reach out to me to seek professional help as it is always the best way to treat mental illness and maintain good mental health. However, I’m aware and acknowledge that many people do not have access to mental health professionals or even health professionals in general. A 2014 World Health Organization report determined that over 70 percent of our population live in rural areas and have difficulty accessing health care. Therefore, I’m going to discuss some basic tips that you can do on your own, which will better your mental health.

While professional help is ideal, behaviour and lifestyle changes can actually go a long way in bettering mental health.

I’ll start with the basics; eating well, sleeping well and exercise. These are the fundamentals of good mental health and without them, one has little hope of good well-being.

We all know that sluggish feeling after eating unhealthy food or just too much food. This is because food, especially poor food greatly affects our mood. The trick is to eat foods with high omega- 3 fatty acids such as eggs or tuna and folic acids such as spinach and avocado. These types of food are known as serotonin (feel-good chemicals in the brain) enhancers and have been shown to decrease the likelihood of depression. Other tips include regular eating times, being prepared with meal plans for the week and never skipping meals as keeping your blood sugar level stable will also stabilise your mood.
I hope we all already know that exercise produces feel-good chemicals call endorphins, which are like natural anti-depressants. Some people get anxious when exercise is mentioned, it doesn’t mean you have to join a gym or run a marathon; any physical activity which increases your heart rate can be considered exercise. You can dance or just go for a long walk.

Overall well-being also requires good and restful sleep. Lack of sleep causes low energy and mood changes.

These three things (eating well, sleeping well and exercise) are fundamentals because they strongly influence each other. One is more likely to exercise if they eat and sleep well. Restful sleep is more likely to come if there was exercise or high energy in the day etc. Simply get into a comfortable routine. Mental illness can strip away the structure from your life, where one day disappears into the next. Setting a gentle daily schedule can help you get back on track.

Set small and realistic goals. When suffering from mental illness, many often feel as though they cannot accomplish anything. Proving yourself wrong on (at least) a weekly basis will deter you from feeling helpless or hopeless.

Challenge your negative thoughts. There are many types of counselling therapies that aim to do just this but if necessary, I believe you can challenge yourself and do it on your own. Challenge any negative thoughts with logic and self –compassion. For example, you may feel that you are unloved but is there real evidence for that? You may feel anxious about an upcoming situation but do you have reason to believe that it will go that way? Has it ever happened before?

Try deep breathing or mindfulness when upset. Many of us have access to the internet and there are many examples of these online. If you do not, deep breathing exercises are a fast and efficient way of slowing your heart rate and pulse; of calming down- for both the mind and body. There are many variations with a common one being breathe in through the mouth for five seconds, hold for three and out through the mouth for five seconds. You can repeat this as many times as you see fit.

Avoid alcohol and other drugs. Many drugs, especially alcohol and marijuana (weed), are depressant drugs which means over time, they largely contribute to mental health issues.
Adopt healthy coping skills. These are the behaviours you undertake when sad or angry. In these situations, do you drink, smoke, scream or practice any other unhealthy method of coping? Try new and healthy ways of dealing such as exercise or deep breathing. One study said that the average person takes 60 days to break old habits and form new ones; it may be tough at first but hang in there.

Adopt time management strategies. Many feel overwhelmed and underachieved when there are too many commitments at once. This can greatly worsen symptoms of mental illness.

Make realistic daily or weekly to do lists and focus on one task at a time.
Go outside more! Simple exposure to sunlight increases Vitamin D levels which is known to boast mood. Don’t forget that sunscreen though!

This may seem silly but spend time with animals. There have been numerous studies which have determined that due to the love and companionship which accompany them, time with animals decrease the chances of both depression and anxiety.

These things may all sound simple but that’s the beauty of it, right? Why not try anything if it’s easy, accessible and free AND aids in better mental health?
Thanking you for reading. Please keep sending any topics you’d like to talk about to caitlinvieira@gmail.com

Suicide Prevention Helpline numbers: 223-0001, 223-0009, 623-4444, 600-7896
Say Yes to Life and No to Drugs! Always

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