It feels like just yesterday we were counting down to the new 2018 year. I was ready to face the new year with a brand new set of resolutions, but this year, it was time to actually keep them. Half what through the year, I’m reminding myself how far I’ve come and encouraging myself to keep going.
Looking after yourself shouldn’t feel like a chore. Self-care is important, but it shouldn’t feel like something you have to do; it should be something that comes naturally. And yes, perhaps some of the things which work for me aren’t going to work for you, but there are many, very easy and simple, things which everyone can benefit from if incorporated into a routine. For me, routines help me plan my day, my week, my month; they help keep me structured and well-balanced, and incorporating these small steps into my routine has made such a big improvement on my anxiety levels and how I view the world. So, without further ado, here are 5 things you can do to improve your self-care and exactly how they can benefit you!
Eat well and regularly.
So, eating food is a necessity, right? There are, however, foods which help your mood, clear your mind and make you feel more energized, and there are foods which make you feel tired, annoyed, or depressed. Now, I’m no scientist but I think this has to do with sugar levels. So ideally, to help your mood you should eat foods which release energy slowly, such as pasta, rice, oats, wholegrain bread, cereals, nuts and seeds, and you should avoid foods which make your blood sugars rise and fall rapidly, such as sweets, biscuits, sugary drinks, and alcohol. Additionally, try to eat at least 5 pieces of fruit and veg a day- these foods contain a lot of vitamins, fibres and minerals needed to keep both our bodies and minds healthy (The Mind Organisation*). Now, I know this doesn’t sound very fun, I thought so too before (and even whilst) I was trying it, and I’m not going to lie, the first few days were difficult… I changed my whole diet and I struggled to maintain it. What I learnt from that experience is that its okay to eat indulgent things once in a while; its not expected or sustainable to cut them out immediately and forever but making small changes in your diet really does make a huge difference. After making these changes, I felt more active, I felt healthier and most importantly, I felt happier.
Be more physically active.
According to the Mind Organisation UK, people with mental health problems are more likely to be less physically active than others, and this is a very serious problem as physical activity is proven to be extremely beneficial to our mental well-being, which is even more important for people with mental illnesses. Some statistics from the Mind Organisation UK tells us that people with mental health problems are more likely to die from heart disease and respiratory disease and are likely to have a life expectancy of 10-17 years shorter than the general population. Physical activity does not have to mean you need to run 10 miles on a treadmill; it can simply mean doing anything which requires moving. Personally, I enjoy playing badminton because it means I can meet new people, play in a team, and get exercise all in one, but something as small as going for a walk for 30 minutes can have huge benefits for our mental health. Being in the sun exposes us to more vitamin D, which lowers high blood pressure, helps muscles, protects against inflammation, improves brain function, amongst many other things and fresh air gives us energy, clears our lungs, increases the oxygen in our bodies and helps us free our minds and detoxifies our bodies. In fact, soaking in daylight for at least 15 minutes daily improves your ability to sleep. Now if those aren’t good enough reasons to get out into nature, apart from the fact that nature is blooming beautiful, then I don’t know what is.
Spend time with people who make you feel good.
I believe strongly that people need people, and therefore feeling connected to those who you value is important. I think that a phone call or a text message to someone you care about, who can make you laugh or smile, is so very important; there really is nothing better than receiving a “hello” from someone who supports you. So, if you’re feeling down, upset, angry, whatever it may be, opening up and talking to someone about it can ease the worry and half the problem. Remember that there are people who care about you. You’re not bothering them or putting a weight on them. These wonderful people in our lives can make a difference to us if we simply let them.
Of course, there are those of us who don’t have a support network. If this is the case, and you feel lonely or isolated, I suggest going out of your way to make connections. Join a club, or a community event. Look at youth clubs or school clubs to find people with mutual interests, whether that be sports, arts, or music. It may be scary but making the effort to interact with people and find people with whom to build relationships with will really make a difference in your mental health and overall happiness. Remember, people need people.
Congratulate yourself on the small things.
When you have a mental health issue, especially one which makes you isolated and distressed, it may be difficult to do even small tasks. When I was at my worst with my anxiety and depression, something as simple as showering was difficult for me. I didn’t want to get out of bed, I didn’t want to eat or go outside, I didn’t want to see people. But I think that it’s really important to congratulate yourself on things like that, especially if they are things you’ve been struggling with. When you take a shower, tell yourself “well done!”, when you eat something healthy say “you’ve got this!”, and when you step out of your comfort zone and talk to someone new tell yourself “you did great!”. Reminding yourself that you’re doing well will keep you encouraged to keep it up, and eventually those things you once had to congratulate yourself on will seem so much easier.
Focus your spare-time energy on things you enjoy.
Use your spare time to do things that you enjoy. Make art. Play an instrument. Read a book. Whatever it is that makes you happy, do it. When I was at my worst, I would lie in bed for hours and hours every day. I wouldn’t even be sleeping; I would just lie there. Looking back on it, I wish I had used those hours doing something which I love. I love drawing and painting, and I think about all the beautiful art I could have made if I had taken the time to. Now, I know it isn’t as black and white as “you love doing this, so do it!”. Making the effort and taking the time to pursue your hobbies can be extremely difficult for someone with a mental illness. It feels like the last thing in the world you want to do. But I think that clinging onto something that you love and actively doing it keeps you connected to the real world and to the parts of you that are uniquely you, and I believe wholeheartedly that spending time and putting the effort into something you enjoy is so mentally awarding you’ll want to do it again and again and again.
Every self-care technique doesn’t work for every person, but I feel like these 5 things are things which most, if not everyone, can do to make their mental health increasingly better, day by day, little by little.
By: Eliza Khalid, Anxiety In Teens Contributor