Mental health struggles are real. Feeling depressed or anxious can be just as serious as physical illnesses like autoimmune diseases and cancer. Treatment, recovery and ongoing support are vital. These steps can differentiate those who survive mental illness from those who do not.
But because of lingering stigma and misunderstandings about mental health conditions, people don’t always get the help they need. Recognizing symptoms or having a loved one gently point out their observations can begin treatment. However, once the intensive treatment phase is over, what happens next? At this point, ongoing recovery depends on developing new habits and adopting new mindsets. To support this critical stage, consider the following suggestions.
Make connections
Connecting with others can have a positive impact on your mental health. Building and maintaining relationships means you’re less likely to feel isolated. Others can also provide support, even if it’s just by listening to what you’re going through. However, relationships with friends, family, and colleagues are not the only connections that matter.
The relationships you develop through volunteering, peer support groups, and during programs at the Utah Depression Treatment Center may be helpful. Let’s say you complete an inpatient depression treatment program. During the program, you participate in group and individual therapy. You can rely on the connections you make with others who have gone through similar experiences. After completing the program, you may need to check in for ongoing support.
It may also be beneficial to connect with people outside of your treatment program. If you want to get out of the house, try meeting friends for lunch or dinner. You can plan fun outings with friends and family to escape from daily stressors. While you don’t have to meet in person every day, talking to others can increase your sense of belonging. You may also have the opportunity to provide support to colleagues who need to be heard.
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exercise
Physical exercise brings your mind and body together. During exercise, your brain must work with your body to complete whatever physical activity you are doing. It could be jumping jacks, swimming, walking or a rock climbing wall. It doesn’t matter what kind of exercise you do, what matters is that you do something every day.
In addition to synchronizing the brain and body, exercise also increases the production of endorphins in the brain. Endorphins are neurotransmitters that enhance feelings of pleasure and reduce feelings of pain. The release of endorphins is also known as the runner’s high. However, you don’t have to run to get your brain to produce more neurotransmitters.
This release can be achieved through aerobic exercise, brisk walking, and team sports. The workouts are cumulative, so you don’t have to do an hour of cardio to get the benefits. You can do a quick 20-minute workout in the morning, followed by short 10-minute bursts of activity throughout the day. Some people also find physical exercise to be mentally relaxing and a great way to relieve stress.
hobbies
Hobbies such as reading, journaling, painting, and other creative activities are all ways to relax. You can express yourself through creativity or immerse yourself in the world of other creative people. No, hobbies don’t solve mental health problems. If you are in the early stages of treatment for certain illnesses, such as depression, you may not want to participate in the event.
But once you get past the initial stages of therapy, returning to your interests can make you feel alive again. Activities that inspired you once can inspire you again. In addition to hobbies you remember enjoying, you may also want to pursue new interests.
Let’s say you decide to explore pottery. You enroll in a recreation class at a local community college. Going there once a week can help you learn new skills, be creative, and expand your network. Returning to an old hobby or discovering a new one can keep your mind active without getting bogged down in distressing thoughts. You get an emotional boost by doing things that bring you joy while participating in life.
Refreshing sleep
Have you ever tried to get through a full day by sleeping just a few hours the night before? Things may not go so well. Irritability, drowsiness, and difficulty concentrating can quickly appear. Your tolerance for typical minor annoyances will decrease, making you prone to losing your temper with others. Lower tolerance may also extend to all forms of environmental stimulation, including noise.
You may have trouble thinking clearly due to a lower tolerance for stimulation. Lack of concentration can lead to mistakes and not-so-good decisions. Lack of sleep can also exacerbate underlying mental health conditions, such as anxiety and depression. Other health problems, including weight gain and heart disease, have been linked to sleep deprivation.
It’s important to note that it’s not just the amount of sleep you get each night that affects your health. Quality is also important. So if you wake up feeling tired after a full eight hours, your sleep cycle may have been disrupted. Getting a refreshing night’s sleep most nights contributes to overall health, including mental health recovery.
Support mental health recovery through daily habits
Recovering from a mental health condition requires learning and developing positive lifelong habits. After completing the initial treatment, you will need to continue practicing what you learned in the program. Changing your thought patterns and building self-esteem are important components of your recovery.
But it’s also important to have the support of insight and listening from people who care about you. The activities you do every day will have an important impact on maintaining your recovery. Make them work in your favor.
