By Misty Barron
In the post New Year, when all the twinkling lights have been packed away and the holidays have come to a close, it can be easy to feel lost in the long winter nights and dreary days. Perhaps this is why January was chosen as Mental Wellness Month. The beginning of a new year is the perfect time to take stock of your mental health and learn new ways to improve your overall well-being. Here are a few tips to help focus on your mental wellness this month.
Focus on the positive
Sometimes, finding the silver lining in a bad situation can feel impossible. However, you will stay focused on the negative unless you actively change your mindset. Start small and think of the little things that you might take for granted. If you are reading this, chances are you are in college. That is something positive you have done for yourself, even as the start of the semester can feel overwhelming.
Practice mindfulness
According to Mayo Clinic, mindfulness can help you experience thoughts and emotions with greater balance and acceptance. It can also help reduce stress, alleviate pain, and improve memory.
There are plenty of resources dedicated to mindfulness. You can also talk with a therapist or counselor. They can help guide you through the process so that you can incorporate this practice into your daily life.
Cultivate meaningful connections
In a world dominated by social media, you might feel disconnected despite the constant barrage of notifications. Nurturing relationships with family, friends, and even your pets will improve your mental wellness.
The quantity of your relationships is not as important as the quality. Make sure the time spent with people you care for is engaging and in person. Time spent with someone who supports you and you feel loved by is good for your mental health as well as theirs.
Get quality sleep
The American Academy of Sleep Medicine recommends between eight and ten hours of sleep per night for teenagers and more than seven to nine hours for those ages 20 and up. Sleeping well also refers to the time you rest and the quality of that sleep. Going to bed and waking up at the same time every day creates a schedule for your sleep.
Your phone could be causing you to have trouble falling asleep. Turn off all devices at least 30 minutes before bed. Blue light tricks the brain into thinking that it is daytime. When that happens, the body stops releasing melatonin which helps you fall asleep faster.
Stay active
Everyone knows that physical activity is good for the body, but it is also beneficial to the mind. Taking time to walk around the block or climb a few flights of stairs can reduce stress and improve alertness. A healthy routine will build confidence, heighten mental clarity, and even relieve symptoms of anxiety and depression when completed regularly.
Being active is more than physical activity, stay mentally active as well. When you focus on something pleasurable or challenging, your mind does not have time to dwell on negativity. Crosswords and word puzzles are a great way to keep your mind engaged. When done in moderation, even video games can help you tune out and keep your mind focused on something other than negativity.
Get enough vitamin D
A human body produces vitamin D naturally when skin is exposed to sunlight. This becomes more difficult to do during the winter. People spend more time indoors to keep warm which in turn means less exposure to the sun and may lead to vitamin D deficiency. A vitamin D deficiency may lead to a variety of mental and physical health issues, including depression.
Incorporating foods rich in vitamins into your diet is a good way to make sure you are getting enough. Fatty fish such as salmon and tuna, beef liver, egg yolks, and some wild mushrooms naturally contain vitamin D. Many other foods are fortified with vitamin D, such as milk, breakfast cereal, orange juice, and yogurt.
Supplements and sunlamps are another great way to ensure you keep your vitamin D levels healthy.
Be kind to yourself
Most people are their worst enemies, and it is easy to be hard on yourself when you are in a slump. Treat yourself just as you would a close friend, someone who deserves love and compassion. Rather than focusing on a deadline you missed, or an exam you did not do well on, tell yourself that it is okay to make mistakes. You would not tell your best friend that they were a failure, so do not tell yourself that either.
If you are used to being self-critical, it might be hard to imagine what being kind to yourself looks like. It may feel unnatural at first but remembering what it feels like to be kind to others will help.
