Managing Mental Health 2.0
As we start to gear up for the colder months ahead,
we should focus on implementing changes to our daily routines in order to improve and maintain our mental health.
Although the winter months bring excitement for many, as Halloween, Thanksgiving and Christmas are holiday crowd favourites, the seasonal change also brings on many negative effects on human health. Winter is a breeding ground for Seasonal Affective Disorder (SAD… literally), weight gain due to reduced exercise and changing eating habits, etc. While it can be hard to stay motivated this time of the year, there are many ways we can help ourselves through the long winter months.
Here are some key tips to help along the way:
Get the right amount of sleep!
Sleep is one of the first things that gets put on the back burner due to work, school, family, etc. But sleep is a basic human function that allows our bodies and minds to restore and rejuvenate from the day. Unfortunately, lack of sleep is linked to increased anxiety and depression, which is why it is so vital to prioritize getting the appropriate amount of sleep each night (around 8-9 hours on average depending on the person). While this is easier said than done, I’ve found there are some ways that have helped me fall (and stay) asleep much more comfortably;
Reduce your screen time an hour before hitting the hay – a.k.a. put that phone away!
Have a nice cup of herbal tea to soothe the soul – Peppermint’s my fave.
Read a chapter or two of your favourite book – I’m currently obsessed with Devil in the White City by Erik Larson.
White noise (either from a fan or a white noise machine)
Eat Well
When we attempt to maintain a chaotic and stressful daily routine, we tend to get a lazy when it comes to things like food. I know for myself, when times get busy, I find myself eating foods that are easy instead healthy. This often means grabbing a quick snack and a coffee from Starbucks on my way to work and not eating again till I'm home at 7:00pm, where I'll then make myself a quick bowl of pasta and call it a day. This is an easy cycle to fall into that has a negative effect on our mental and physical health. Over the years I’ve found some great ways to make eating healthy with a busy schedule much easier;
Meal prep! Once a week I’ll dedicate an hour or two of my night (usually Sunday evening) to prep my meals for the next few days. Smoothies are my go-to for breakfast and it usually only takes me about 30 minutes to get all the ingredients ready to go for the week. For dinners I like to do one-pan meals in the oven (like chicken and vegetables) that take about an hour in total to prep and cook!
Make healthier choices when you go out to eat. It can be tough to always cook for yourself when you live a busy lifestyle. I find myself eating out at least 2-3 times a week when I’m on the move, so making a conscious effort to pick healthier alternatives when your eating out is a great way to keep on track with a nutrient rich and healthy diet.
Exercise
Keeping up with your physical health is a given! To be frank, I hate the gym. I find it very difficult to stay motivated and excited about going to the gym, which made me stop going all together. It wasn’t until I discovered spin classes that working out became something I loved and craved. The most important thing about keeping up with exercise is finding something that you love, because it makes it that much easier to stick with it. A good way to find the right form of exercise for you is to try a bunch of drop in classes and sessions at different studios until you find the one that’s right for you!
Socialize
Humans are social animals. We love interacting with other individuals as it allows us to make personal bonds and exchange our experiences with other like minded people. To say that socialization is the key to improved mental health would be naive. There are days where the last thing I want to do is interact with other people, but being in the line of work I am in, that’s not the reality of my situation. Even when times are tough, I’ve found that speaking with other people is a great way to sort through feelings and even distract myself from things I don’t feel like thinking about in that moment. Those people we choose to make part of lives are our support system, so choose wisely and cherish them greatly.
Do the things you love
While socializing is very important, it is also crucial to be able to take a step back and dedicate time for you and you alone! My favourite way to unwind after a long day is by curling up on the coach with a good book, a hot cup of tea, and a big cozy blanket. The simple act of taking time for yourself, whether it is a daily or weekly activity, helps us take a moment to focus on what we love. This could mean taking a long walk outside, going to the movies, going out for a nice dinner, you name it.
“One small crack does not mean that you are broken, it means that you were put to the test and you didn’t fall apart.”
#IfICanDoItSheCanToo
Author: Carlynn Overbury, Marketing Coordinator