Mental health is something that many of us tend to push to the wayside. After all, there is so much that needs our attention from day to day and how we are doing mentally is often the last thing we think of. With so much to do from day to day and so much information coming at us from all sides, it is understandable. However, your emotional, psychological, and social health, all aspects of mental health, determines your outlook on life. Innova Primary Care knows that one of the crucial components to overall well-being is mental health. We want our patients to thrive on all levels. We take mental health very seriously here.

Mental health is not something you can ignore

There is no doubt that we are all experiencing challenging times in 2021. We are close to a year into a global pandemic, and the uncertainty of the future looms large daily. As a nation we are in the middle of an international health crisis, with political upheaval, job loss, educational challenges, home foreclosures, life’s general daily stress, it’s all adding up and taking a toll. According to a study from Boston University the rate of depression among Americans is at an all-time high. This is a threefold increase from the last year. The study shows that over twenty-seven percent of those living in the United States report symptoms of depression compared to just over eight percent before the pandemic hit.

We should note that even without all of the pressing issues at hand, life itself can be challenging. Relationships can be hard. Parenting is never easy. Making a difficult life decision about aging parents can weigh heavily on us, for some, where their next meal or choosing between paying a power bill or rent can be troublesome. The truth is, life can be challenging. Mental health plays a tremendous role in how we approach everyday life, and we must keep ourselves in check for ourselves and those we love.

Maintain Mental Health

So, how do you keep your mental health in check during challenging times?

First of all, it is essential to know yourself. You need to understand how you operate, your triggers, and your coping mechanisms to keep yourself in good mental health standing. Before you can maintain, you must assess where you are. When you know yourself well, you are better able to notice changes.

Sometimes, however, we cannot adequately see our anxiety or depression. Occasionally we don’t notice a subtle shift in our mental health, but others might. Ask people you trust to tell you how they perceive your well-being. Do they notice something is off? How do they see you? While you certainly do not have to invite anyone into your assessment, some will find this a valuable step. If you choose to ask for help, remember trust is key here.

What can you do to maintain your mental health?

According to Dr. Robert Bright of the Mayo Clinic, we are being assaulted with stress now more than ever.

“It’s just constantly raining this stress on us, and that is just burning us out,” he says. “Under stress, we have our adrenal glands, and they excrete the adrenaline. And we get up and we rise to the occasion, and we fight the battle. But after a while, you can’t keep doing that. You can’t maintain it. You become physically and emotionally exhausted.”

When you experience these feelings of duress, what can you do?

1. Pay attention – When you know where you are, you can recognize where you need to go. Check-in with yourself. How do you feel? We are all pressing on as best we can these days, but at some point, living in this heightened state of awareness will bring about fatigue. This point will be different for everyone. Take the time to sit with yourself and your thoughts and emotions.
2. Sleep – Did you know that your mental health has a direct impact on your sleep? There is a connection between mental health and sleep that we cannot deny. Your body needs restorative sleep every night to function properly. However, in times of stress, rest is often the first thing to go. We all know what it feels like to suffer from a night of insomnia. The next day we feel groggy and not prepared to tackle the challenges ahead.
3. Exercise – Physical movement has benefits well beyond physical health. Everyone knows the cardiovascular and skeletal benefits of exercise, but did you know that exercise is also beneficial for your mental health? The benefits of aerobic exercise extend well beyond your physical health. They have again been proven to boost mental health as well. Physical activity reduces anxiety and depression as well.

You do not have to be a marathon runner or avid exerciser to benefit from physical movement either. Exercise increases blood circulation to the brain resulting in the body’s restorative reaction to stress. Activity can also distract from stress and helps the participant feel more competent, and aids in social interaction.

Exercise is a way to improve mood, lessen depression and anxiety, build community, and improve life quality. The great thing about movement is that you can incorporate it into your life in a way that suits your needs. Start with a brisk walk and build from there. Find a friend to workout with you. Do what you need to do to make movement a part of your everyday life. Your body and your mind will thank you for this.

Others can help with our mental health

1. Reach out – No man is an island. You do not have to go at life alone. Reach out to those in your life whom you trust. Ask for help. Tell others what you are going through. We are not meant to live our lives in solitary confinement. Asking for help is not a sign of weakness. Whether a family member, friend, or mental health professional, asking for help is essential. There is absolutely no shame in seeking counsel.
2. Journal – Sometimes the best thing we can do is to sit alone with our thought and write them down. Journaling is a proven way to deal with emotional distress. In fact, it is a great way to handle anxiety, damper stress, and deal with depression. When you can channel your fears and concerns, you can better manage what steps you need to take to alleviate the mental challenges those concerns bring about. Once you know what you are up against, you can create a plan to help solve the issues at hand. Journaling is a great way to notice what challenges you are facing. When you write without self-judgment, you can identify your weak spots and formulate a plan of action to help you move forward.
3. Profitable distraction  – Distractions are not always a bad thing. If you are feeling down, why not try and shift your focus to something that brings you joy? In stressful times, consider books or films that can lift your mood. If movies or good reads are not your things, perhaps time in nature is just what the doctor orders.  

Learn to let go

Control what you can; let go of what you cannot. Your mental health depends upon this.  When life gets hard and feels like you are spiraling out of control, you must remember that you cannot control every aspect of your life. And this is okay. What you can control is yourself and your reaction to your circumstances. You cannot control how others live their lives, you can control how you live your own. By prioritizing your mental health, you can handle whatever comes your way. Innova Primary Care is here to help you on this journey. We know that well-being encompasses mental health too. We want to see you thrive.