How often has someone asked you “how are you?” and your automatic response is “fine” but inside your head, you are listing all the times and ways you are not feeling fine? Societal norms keep us from actually sharing in that moment. We move on with our day but not forward. What keeps us from asking for help? Fear of appearing weak or stupid? Is it not knowing where to turn? Who to call? Or you have asked for help in the past, but it was a negative experience?
Since 1992, World Mental Health Day has been celebrated yearly on October 10. The World Federation for Mental Health recognized the importance of mental wellness and established this important “holiday” to develop greater awareness for mental wellness and reduce the stigma around seeking support for mental illness. One year the slogan was “There is no health without mental health. Don’t let it be a problem.” Yet, how often do you see the signs but ignore them? I am not even talking about clinical diagnosis.
Often times, individuals are not suffering from mental illness, per se, but would benefit in receiving counseling services for life issues like feeling sad or anxious due to environmental problems or burn-out. Did you know that burn-out is included in the 11th revision of the International Classification of Diseases (ICD-11) as an occupational phenomenon? Individuals often seek mental health services for burn-out, a condition that develops from chronic workplace or caregiver stress that is difficult to manage. Burn-out is characterized by 1) exhaustion or feeling depleted; 2) cognitive and emotional numbing and/or negative, cynical feelings toward one’s position and 3) reduced efficacy. When symptoms are not addressed for whatever reason, our pattern of behavior risks becoming habitual. Thoughts of hopelessness and helplessness invade our mental space sucking energy out and leaving one to feel depleted and empty.
It is time to change that up! Here are some guidelines to reduce negative thinking, restore energy, and revitalize your life:
1. Value yourself. Take time for yourself. Block out “me time” on your calendar and use that time to engage in activities you enjoy. Avoid self-criticism and negative thinking by engaging in self compassion. Sharon Salzberg, author and teacher of Buddhist meditation practices, says that after practicing loving-kindness meditation, “we will begin to notice a habit developing – namely letting ourselves off the hook once in awhile.” Follow this link and try it on: https://www.mindful.org/loving-kindness-takes-time-sharon-salzberg/
2. Take care of your body. Develop a healthy routine of nourishment, exercise, and sleep. Limit or eliminate caffeine, cigarettes, alcohol or other substances. Instead drink plenty of water (8x8 rule), make healthy food choices (“an apple a day”), move your body (“just do it”), and get enough rest (7-9 hours for adults).
3. Surround yourself with good people. Develop a support network to assist in meeting your personal and professional goals. Start with people in your life – family, friends, mentors. Attend networking events that might put you in touch with people who may support your needs.
4. Give of yourself. Volunteering helps counteract environmental stressors, improves mood and may provide a greater sense of purpose.
5. Learn new skills. If you are feeling burn-out, consider taking time to learn and practice coping skills to better manage stress. Consider yoga, nature walks, playing with your pet, or using humor/laughing more.
6. Relaxation Exercises/Meditation. Relaxation exercises, such as meditation, encourage taking a pause. There is a great deal of research supporting the benefits of taking time to just breathe.
7. Get help when you need it. The benefits of talking the situation through with a therapist allows you the space to share your thoughts and feelings without judgment. Socrates is quoted as saying “know thyself”. Following that ideal, through talk therapy, one develops deeper awareness and understanding of self. In turn, peaceful resolutions may be discovered.
Which of these tips might benefit you? Are you looking for more ideas? At RnR Therapy, we can help you personalize this list. Insurance is not needed; and services are offered at a rate that is affordable for you. We like to say: “an investment in yourself yields the best return”. Don’t let your thoughts and emotions control you; learn how to control your thoughts and emotions. I like that you took the time to read this blog, and I hope it inspired you to take action.
Photo by Allie Smith on Unsplash