By Leah Russack-Baker
Primary Therapist, Care Plus
Natchaug Hospital
March is Women’s History Month, which it is a good time to pause and take a look at how women can take care of their mental health, which is often less talked about, but just as important as medical health.
Mental health is more than just the presence or absence of a diagnosed mental illness – it’s essential to your overall health and quality of life. It encompasses emotional, psychological, social well-being – the whole woman. It affects how we think, feel, act, make choices, and relate to others.
Leah Russack-Baker
We can all help improve our mental health through self-care. Self-care means taking the time to do things that help you live well and improve both your physical, emotional and mental health.
For some, self-care is a preventative strategy and a means for maintaining overall wellness. For others with a diagnosed mental illness, self-care can be key in supporting your treatment and recovery. According to the NIMH, when it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.
Here are some tips to help you get started with self-care:
- Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Doing exercise in groups is a form of connection, which is beneficial to reducing isolation and managing depression, GAD and PTSD.
- Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages.
- Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
- Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate mindful meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as journaling, writing poetry, and keeping a gratitude list.
- Set goals and priorities. Boundaries are a healthy part of managing one’s mental health. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much.
- Stay connected. Reach out to your friends or family members who can provide emotional support and practical help. Connection is the antidote to managing our mental health and isolation is our poison. Keeping a balance with connection and healthy solitude are key.
Self-care and wellness look different for everyone, so it is important to find what you need and enjoy. Taking the time to discover what works best for you means cultivating and making self-care a priority every day. Self-care is not a cure for mental illness, but understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.
Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do. A week is like a 168-hour checkbook – balance your life with important deposits in your life that will add to your wellness.
If mental health does start to impact your day-to-day functioning, don’t wait until your symptoms are overwhelming. Talk about your concerns with your primary care provider, who can refer you to a mental health specialist if needed.
Natchaug Hospital offers mental health and addiction treatment for children, adolescents and adults through a network of community-based programs in Danielson, Dayville, Enfield, Groton, Mansfield, Norwich, Old Saybrook, Vernon and Willimantic. For more information, click here.