If you’ve read most of my other articles, you would know that I am not usually one to take things too seriously. But, there comes a time and a place where conversation is not only beneficial, but necessary. With the increasing rates of mental illness and mental health issues, we need to be able to start and continue conversations. The stigma surrounding mental illness needs to be broken down piece by piece, and it is up to us to do that. As someone who has struggled with mental illness since a young age, I like to think that I have a bit of perspective along with a few tips. With that in mind, I also want to acknowledge the fact that what each and every person goes through is different, and there are many situations and feelings that I can’t speak to. What you are going through and what you are feeling is valid, and don’t let anyone tell you otherwise. Do not feel ashamed of your mental illness or your struggles, and remember that you are not alone in this. If you are struggling, please prioritize your well-being, check in on yourself, and seek out help. Asking for help can be scary and intimidating, but I promise it is worth it and there are a variety of resources you can utilize. In addition, educate yourself on the signs and symptoms and check in on those around you. They may be struggling silently and opening that conversation and showing you care could save their life. There is a light at the end of the tunnel, it just takes some time to find. Here are some small tips for when you are feeling anxious or depressed.
- Journaling
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Whether it be bullet journaling to get the creative juices flowing and relieve stress or journaling about your feelings to vent, journaling is proven to be extremely useful. Bullet journaling and diary style journaling are both therapeutic and a great way to gather your thoughts and release your feelings.
- Coloring and Drawing
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Similar to bullet journaling, coloring or drawing are methods of using creativity to distract yourself from any negative feelings. Turn on your favorite music (I recommend a calming coffee shop playlist), and break out the crayola markers. It isn’t a way to fix or take away the negative thoughts or feelings, but it is a way to calm down for a while.
- Make Playlists and Listen to Music
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This may not be the same for everyone, but for me music is an escape. Going on Spotify and exploring the different genres and artists is one of my favorite activities. It is a way to grow your music library, discover new music and distract your mind from what you are going through. Finding the right song that describes exactly how you feel can help you feel less alone.The feeling of finding a song that you can relate to on a deep and meaningful level is an amazing, therapeutic experience.
- Meditate and Practice Mindfulness
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This next tip is one that my own counselor recommended. Meditating and practicing mindfulness ground you and help you focus on your surroundings to distract your mind or potentially even clear it. There are a ton of websites, apps, and youtube channels that have guided meditations or mindfulness sessions. It can be as long or as short of a session as you want. Light a candle, turn on the guide, and get to meditating. Take note of your surroundings, breathe and focus on your mind and heart.
- Get Out of The House and Take a Walk
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An important thing to note when dealing with negative thoughts or feelings is that you should not isolate yourself. The more that you isolate yourself, the louder the thoughts will get and the worse the painful feelings get. Getting fresh air alone is beneficial, but the act of walking or exercising is a double whammy. Also, when you’re in a negative mindset, going to a place like the gym that is filled with a ton of people can worsen your symptoms, so something as simple as walking up and down stairs or taking a stroll outside is just as good. By exercising, you will release endorphins and dopamine which both play an important part in regulating your mood.
- Make Lists
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One thing that I have found particularly helpful in taking my mind of things and putting things into perspective is making lists. Whether it be a list of things you are grateful for, a list of thoughts you are feeling, a list of movies you want to watch, a list of good memories you have, making a list will utilize your brain and help to create a distraction. And, with a list like a gratitude list, you may finally be able to focus on the good things in your life that radiate positivity. Sometimes it can feel like life is only bad, so it is important to take a minute and really look at the good in your life, even if it is small.
- Cleanse Your Social Media or do a Social Media Cleanse
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Something I have found to impact my mood time and time again is social media and the time I spend on it. For many people, social media is a place to post a highlight reel or an unrealistic version of their life that only publicizes the good.. When you are struggling, seeing people smiling, happy or traveling can be really harmful. Sometimes, especially with the rise of Tik Tok and the “relatable post” about being depressed, you may even come across triggering posts that worsen your internal state of being. Whether it be going through who you follow and cleaning out the accounts that make you feel upset and following accounts that make you feel motivated and confident or simply deleting social media for a while, cleansing your mind and heart of these social media facades is necessary.
I know these ideas seem small and simple, and they most likely won’t be a permanent fix to what you are feeling, but I really do believe they can help in the moment. There are a ton of other things that I didn’t list, so if these don’t work for you, just do a quick Google search. Find things that make you feel better. Reach out to those around you if you are struggling. I know it may seem like things will never get better, but with time and work, you can do it. Whether it feels like it or not, there are people around you that care about you and are rooting for you. I believe in you and I hope you can believe in yourself too. You are important, you are worthy, and you deserve to be happy.
Resources:
National Suicide Prevention Hotline: 1-800-273-8255
National Alliance on Mental Illness: https://www.nami.org/
Free 24/7 Mental Health Text Support: Text CONNECT to 741741