The Year 2023: A Time for You to Take Baby Steps Toward Better Mental Health
1. Observe burnout's physical symptoms.
Burnout symptoms include insomnia, fatigue, headaches, stomach pains, and appetite changes. "Burnout" may not be a medical diagnosis, but Melinda Wenner Moyer advised against ignoring its symptoms. Experts recommend talking to a doctor or mental health professional about burnout, as bubble baths and tea may not be enough.
2. Understand burnout versus depression.
Depression and burnout can cause you to sleep too much or too little or have trouble focusing. Dani Blum wrote that depression is medically diagnosable, but burnout is not. Burnout can make you feel overwhelmed by work, cynical, depleted, and resentful of your job, which can drain your energy for hobbies. Jeanette M. Bennett, an associate professor at the University of North Carolina at Charlotte who studies stress and health, said depression may make hobbies unenjoyable. You could also isolate yourself or neglect your health. Relief begins with understanding the difference.
3. Enjoy exercise.
Consider your most liberated moment. Are you a concert jumper? Did you support your team? Our happy movements can also make us happy. This eight-and-a-half-minute Joy Workout, created by Stanford University health psychologist Kelly McGonigal, aims to make everyone happy. You can move big or small, fast or slow. The video shows a standing workout, but you can do it seated, with family, outside, or to different music.
4.Beat ‘task paralysis.’
With never-ending home and work to-do lists, it's easy to freeze up. Task paralysis occurs when your brain perceives your to-do list as a threat, Dana G. Smith reported. Perfectionists especially. Avoid procrastination to prevent this type of anxiety. Remembering why the tasks ahead are important and promising yourself small rewards can help you start checking them off. Breaking tasks into small, tangible steps can also help. After considering the time and effort required, it won't seem so daunting.
5. Wilderness for healing.
"Ecotherapy," or outdoor activities, may improve mental health, according to growing research. Alisha Haridasani Gupta reported that hiking, white-water rafting, walking on a tree-lined street, and having a plant can improve mental health. For some, getting outside is difficult. Blacks, Hispanics, and Asians live in nature-deprived areas three times more than whites. "Awe-inspiring natural spaces in the US, like national parks, are also tarnished with racist histories," Ms. Haridasani Gupta reported. National organizations and online forums encourage people of color to get outside and enjoy nature's mental health benefits.
6. What to do during a panic attack.
If you've never had a panic attack, they're scary. Dani Blum explained panic attacks, which can cause difficulty breathing, a racing heart, a tight chest, nausea, and tingling limbs. She also explained how to talk yourself down by reminding yourself that you are safe, breathing from your diaphragm, and calling a friend. Distractions like counting and naming colors can also help. If you've never had a panic attack and have chest pain and shortness of breath, go to the ER to rule out a cardiac issue.
7. Get to know the Vagus Nerve
The brain-to-abdomen vagus nerve (called a "information superhighway") affects nearly every internal organ. According to Christina Caron, many social media users claim it reduces anxiety, calms the nervous system, and relaxes the body. To regulate the vagus nerve, some experts recommend mindfulness or pacing your breathing. Submerging your face in cold water may cause the "diving reflex," which slows the heartbeat and constricts blood vessels, calming you. Wellness companies have capitalized on this trend with unproven products like "vagus massage oil," vibrating bracelets, and pillow mists.
8. Brown noise to calm your mind.
Dani Blum reported that brown noise, which is similar to white noise but has a deeper, soothing hum, is becoming popular online, especially among people with ADHD. Some say brown noise calms, focuses, and soothes them to sleep. However, some may find the constant brown noise distracting or anxiety-inducing. Experts say listening to brown noise for long periods of time is probably safe (unless you're listening at unsafe volumes), but there's little evidence that it's beneficial. Listen to brown noise to relax.
9. Anxiety as an asset.
Christina Caron reported that normal anxiety can be a strength, but uncontrolled anxiety can be debilitating. Anxiety can alert you to dangerous behavior and make you more careful. Anxiety may indicate a need for change in your life. Accepting anxiety can help you overcome fears and gain strength.
10. My ‘non-negotiables.’
Dani Blum reported that daily pastries, coffee, and a 90-pound Bernedoodle keep us going. We asked readers to share their daily anchors and joys. Some may be familiar or inspire new habits.
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