Six Tips for Maintaining Mental Well-Being

1. KEEP A ROUTINE

One of the best things that you can do to preserve your mental well-being is to stick to a routine. Maintaining as much normalcy as possible with your daily routine can help lift your mood by reducing the stress and anxiety that can come with an unorganized schedule.

2. GET A GOOD NIGHT’S SLEEP

This goes hand in hand with sticking to a routine. Breaking your normal sleep routine can have negative effects on your overall mental well-being, so try to stick to your typical sleep schedule.

3. SPEND TIME OUTSIDE

Try to get outside periodically throughout the day; even just spending time in your backyard or taking a walk around the block can be helpful. Being outside helps to promote higher levels of vitamin D, which the body makes when skin is directly exposed to the sun. Many people are deficient in vitamin D, so exercising outside can be a great way to correct that.

4. STAY CONNECTED WITH FRIENDS AND FAMILY

Maintaining social connections is important for your well-being. Sometimes socializing can seem overwhelming but having the support of friends and family can actually reduce stress and improve your mood. A phone call with a family member, a chat with a neighbor over the fence or a cup of coffee with a friend can have positive effects. Research shows that social connections are not only good for your mental health, but your physical health as well.

5. DON’T OBSESS OVER THE NEWS

It can be easy to become overwhelmed by watching the news, especially when there are disturbing events happening in the world. While it’s important to be informed, you should not obsess over the news. Instead of monitoring the news all day, consider checking for updates once or twice a day.

6. PRACTICE POSITIVITY AND GRATITUDE

Taking five minutes a day to write down the things you’re grateful for has been proven to lower stress levels and can help you change your mindset from negative to positive. It’s important to build time into your routine to practice positivity or express gratitude, to improve your mindset and boost your mood.

If you have concerns about your mental well-being, please contact your mental health professional or use the Substance Abuse and Mental Health Services Administration’s national helpline by calling 800-662-HELP (4357).

Take the following true/false quiz to see how much you know about mental health and how to handle various situations that may arise with someone struggling with their mental health.

1. It is not a good idea to ask if someone is feeling suicidal because you might put the idea in his or her head.
2. Schizophrenia is one of the most common mental disorders.
3. If someone has a traumatic experience, it is best to make her talk about it as soon as possible.
4. Males complete suicide four times more frequently than females.
5. Anti-depressant medication works right away.
6. A first-aider can distinguish a panic attack from a heart attack.
7. Exercise can help relieve depression and anxiety disorder.
8. It is best not to try to reason with people having delusions.
9. People who talk about suicide don’t attempt suicide.
10. Psychosis is a lifelong illness.

Answers:

1. False- Asking someone directly about his suicidal feelings will often lower his anxiety level and act as a deterrent. Your concern may allow the person to feel less lonely or isolated and perhaps a bit relieved.
2. False – Anxiety, depression and substance abuse are the most common types of mental disorders diagnosed among U.S.Adults.
3. False- Do not force the person to talk. If the person wants to talk, don’t interrupt to share your own feelings, or experiences or opinions. Encourage the person to see a mental health professional.
4. True- Males tend to choose more violent and thus more lethal suicide methods.
5. False- Some medications may take days or weeks to begin working.
6. False- Many of the symptoms are similar, including: heart palpitations, sweating, shortness of breath, chest pain and nausea. If unsure, seek professional medical help.
7. True- Exercise can help a person relax. Also, endorphins released during exercise can improve a person’s mood.
8. True- Delusions seem real to those expeiencing them. Trying to talk them out of what they perceive as real isn’t likely to help. Instead saying “I hear you’re scared about _______. That must be hard. May I help you?
9. False- Although suicide can be an impulsive act, it is often thought out and communicated to others – but people miss or ignore the clues.
10. False- Psychosis is a category of symptoms associated with schizophrenia, bipolar disorder, etc. With proper diagnosis and treatment, many individuals will improve or experience a complete remission of symptoms.

Source: Answers were provided by the National Council for Behavioral Health, the U.S. Centers for Disease Control and Prevention and Psychology Today.

For more information on the Council’s Mental Health First Aid class, visit www.mentalhealthfirstaid.org

Mental Health First Aid is a national program to teach the skills to respond to the signs of mental illness and substance use.

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