Not Focusing (Enough) on Mental Health

Disclaimer: I am not a medical professional nor am I a mental health expert. However, as someone who values intentionality and its impact on various aspects of life, including mental health, I believe in the power of purposeful actions and habits. My article below is based on my general understanding from reading about and implementing these practices, and around empathy - rather than professional expertise.?

I’ve been fall-down tired on a regular basis in the past. The type of tired that had me crashing in front of the TV on a regular basis at the end of the day after giving the best of myself to everyone else all day to where I had, literally, nothing left to give.

I’ve experienced the lack of energy that occurs when that happens, saw changes in my sleep patterns, slowly gained weight, and felt saddled by a feeling I had a hard time describing where I was easily agitated, frustrated; small triggers having an oversized impact on me.

I needed to make changes.

I didn't realize that what I was doing (not doing) but making every thing and everyone else a priority was impacting me.

The reality is,

Our mental well-being influences every single aspect of our lives and our overall health.

It’s discussed now more than it’s ever been, but some of us are reticent to talk about self-care, to be open about our mental health and what we need to maintain it. It can sound week to some. "Toughen up", "suck it up", (fill in the blank...) - we've heard/said it all.

I had to learn to own it. Embrace it. To say, unapologetically,

"I need to make time for myself.”

I needed to stop apologizing for needing self-care. I needed to prioritize my own mental well-being and needed to commit to putting steps in place to ensure it continues to always be a priority.

If this resonates with you, here are some tips that have worked for me over the years:

• Prioritize self-care: You cannot get water from an empty cup. Self-care is the practice of deliberately taking actions and making choices that promote and prioritize your physical, mental, and emotional well-being, so that you have water left to give. It’s a proactive and intentional approach to maintaining and improving your overall health and quality of life. Self-care is not a luxury; it’s a fundamental aspect of self-preservation and a key component of a balanced and healthy lifestyle. Self-care can take many forms, but, in short, it’s time allocated for activities that help you relax, de-stress, and recharge.? For some it can be a spa day, sure. For others a walk, a cup of coffee while gazing out the window, quiet time reading a book. Doesn’t matter what it is. It just matters that you find what works for you to help you feel ‘centered’.?
• Build a support network. Sharing your feelings and challenges with friends and family you trust is therapeutic. Sometimes, just being able to vocalize what you’re experiencing is what is needed. That coffee with a friend or a drink after work may seem like time you don’t have in your schedule. It's easy to push off sometimes thinking it's an extravagance. It's not. It’s not a luxury. Support networks help us cope with stresses in our lives. I have coffee planned with friends tomorrow after drop-off. I’ll schedule my time around it.?
• Practice mindfulness. Being present in the moment and making mindfulness a practice in your day-to-day helps respond to stressors effectively.?
• Practice gratitude. Cultivate a regular practice of reflecting on what you’re grateful for. This is so simple to implement. Take 5 minutes and write down what you’re thankful for. That's it. What is already abundant in your life? Think about it, feel it, even smell it if you can. Those feelings stay with you throughout the day and lift you up. Even better? Jot down what you're grateful for at the end of the day too. Pro tip :) I can say "I'm thankful for my son" (for example), but see the difference when I wrote this morning "Luiz. Walked in this morning with his hair all tousled, eyes still blinking open from a nights sleep and he just climbed up on my lap while I was working and hugged me and sat there for a good minute. I can still feel his hug." This feeling will stay with me. Writing "I'm grateful for my kids" doesn't have that same impact.
• Focus on your physical health. Physical health impacts mental health. From the releasing of endorphins and neurotransmitters like dopamine and seratonin that reduces stress and anxiety, to enhancing cognitive function and memory (better focus, problem-solving, reduced cognitive decline), to improving sleep quality (which helps with mood regulation and again - cognitive function!) to boosting your self esteem and confidence – focusing on your physical health has demonstrable impact on your mental well-being.

I am not always saying to myself “I need to focus on my mental health.”

I just know I feel better with a good support network, feel more centered when I’m being mindful and in the present moment, feel lifted up when I’m aware of what fills me with gratitude, and know that when I focus on what I need to feel my best physically I am usually moving a lot and paying attention to the fuel that feeds my body. And all around, I just feel better.

Being aware about how you want to feel and making steps to get there is, in my (again, non-expert) opinion, one of the most rewarding parts about an intentionality practice.?

I hope you find this a helpful inclusion in your own. Would love to hear what makes you feel the most balanced, centered, content.