Therapist: 10 Things The Most Mentally Strong People Do Every Day
Self-care doesn't have to be hard, but it has to be done.
Andrey Zvyagintsev | Unsplash If you want to practice self-care to promote health, wellness, and better mental health, then there are some simple steps you can take to achieve that goal.
Most everyone has heard of self-care, but you may be confused when it comes to actually practicing it in order to feel better. So, the question is, are you practicing self-care? Unfortunately, more often than not the answer is no.
Self-care is something you practice daily, and it's taking care of your mind, body, and soul. You need to take time for yourself.
Therapist: 10 things the most mentally strong people do every day
1. Utilize relaxation techniques to manage stress
Some examples are developing a mindfulness practice and using deep breathing techniques when you're feeling anxious or panicky.
2. Surround yourself with positive people
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Start by reviewing the social supports available to you. If necessary, work at developing an adequate and appropriate support system.
Utilizing your social supports can offer relief, distraction, and pleasure. Make a list of your supports.
Surrounding yourself with positive people is essential for maintaining a positive mindset, boosting well-being, and improving happiness. Positive emotions and attitudes can be contagious, essentially rubbing off on those around them, while negative people can drain energy and hinder personal growth. A 2017 study explained that this is often called the positivity effect, where positive social interactions can lead to increased resilience and better coping mechanisms against stress.
3. Start writing in a journal
Instead of keeping thoughts and feelings inside where they can build up and cause confusion and emotional or physical distress, get them down on paper. A journal is useful for venting thoughts and feelings, clarifying issues, and problem-solving.
It can also be helpful in determining patterns, relationships, health, and emotional functioning. Keeping a journal will help you monitor progress in life goals.
4. Get adequate sleep and rest
This means seven to nine hours a night. Research consistently highlights the critical role of adequate sleep and rest in maintaining cognitive function, emotional regulation, and overall mental health. An article by UC Davis Health explained that sleep deprivation can significantly impair memory, concentration, and decision-making and increase susceptibility to mood swings, anxiety, and depression.
5. Smile and have laughter in your life
Be spontaneous at times and playful. Smiling and laughing are essential for mood regulation, stress reduction, social connection, and overall well-being. A 2021 APA study showed that even forced smiles can trigger the release of mood-boosting chemicals like dopamine, serotonin, and endorphins in the brain, leading to positive emotional states and potentially even lowering blood pressure.
6. Feed your body, mind, and spirit
Eat meals regularly and nutritionally. Practice good hygiene and grooming. Participate in life for personal, spiritual, and professional growth.
7. Approach each day with a purpose
Be productive by outlining daily structure. No task is too small to feel good about. Each step can be important to reach the goals that you can develop.
8. Avoid being self-critical
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Be kind to yourself. Use positive self-talk to reassure yourself and to cope effectively.
Allow yourself to see that there are always choices. Avoiding self-criticism is crucial for mental well-being, as excessive self-criticism is strongly linked to negative emotions, decreased self-esteem, and increased vulnerability to mental health issues like depression, anxiety, and eating disorders. A review published in Clinical Psychology Review explained that being overly critical of oneself can significantly harm one's psychological state and hinder personal growth.
9. Remember to include fun in your day
Be sure to build time into your schedule for relationships and pleasurable activities. Incorporating fun activities into your day is crucial for overall well-being.
A review published in the American Journal of Health Promotion explained that they can significantly reduce stress, improve mood, boost creativity, enhance social connection, and positively impact physical health by releasing feel-good chemicals like dopamine and endorphins in the brain. A natural inclination to engage in enjoyable, non-goal-oriented activities is essential for maintaining psychological flexibility.
10. Make beneficial choices
Take responsibility for your own life. Understand yourself, your behaviors, your thoughts, beliefs, and your motivation.
Life can be stressful. You can't go back and you can't really predict the future. It's important to stay in the present and show up for yourself. Once you start using these tips, you will begin to feel better about yourself.
Lianne Avila is a Licensed Marriage & Family Therapist. She is dedicated to helping couples and has completed Levels 1, 2, and 3 at The Gottman Institute.