Most people make a point to periodically check in with their physician about their physical health, schedule regular cleanings with their dentist, and meet regularly with colleagues to talk about their work progress. When did you last check in on your mental health and well-being, with the intention of working toward better mental health?
Key Takeaways
- Consult a Professional: Regular sessions with a therapist or counselor can help assess and improve your emotional health by offering insights and strategies tailored to your personal needs and challenges.
- Engage in Self-Care: Self-care activities like exercise, meditation, and spending time in nature are essential for emotional well-being. They help reduce stress and prepare you for life’s challenges.
- Prioritize Quality Sleep: Adequate sleep is crucial for mental health, enhancing cognitive function and mood. Establishing good sleep hygiene can help mitigate symptoms of mental health disorders.
- Focus on Nutrition: A balanced diet rich in nutrients supports mental and physical health. Consulting with a dietitian can help ensure you’re meeting your nutritional needs.
- Participate in Support Groups: Support groups provide a community of understanding and support, crucial for those dealing with mental health issues or recovery from addiction.
Incorporating a regular practice of checking in on your mental health and emotional well-being can help to ensure that you remain happy and healthy throughout the years. Here are five emotional checkups that you can use to gauge your needs and maintain recovery.
1. Speak with a Professional
The best way to perform an emotional checkup is to speak with a professional mental health clinician. Meeting regularly with a therapist or counselor can help you assess your emotional state, understand your current challenges, and make an action plan to get some relief.
Therapists can help you find short-term interventions while working toward long-term progress. When you meet regularly with a mental health professional, they can gain deep insight into your personality, strengths, and challenges. They may even be able to recognize the warning signs of an impending crisis before you do.
You don’t need to be in the midst of a crisis before you start working with a mental health professional. Therapists and clinical social workers are trained and experienced in helping people with various issues that extend far beyond mental illness alone. They assist in developing positive coping strategies tailored to your specific needs and personality, which can significantly improve your emotional well-being.
A therapist can help you set personal goals, track your emotional well-being, and even help you navigate work and social relationships.
2. Practice Self-Care
Self-care is a great way to maintain your emotional well-being. Incorporating practices like journaling into your self-care routine can help enhance your emotional well-being; it’s a simple yet effective way to prioritize mental health. There are countless ways to practice self-care: the trick is to find a few practices that work for you. Examples of self-care practices include:
- Exercising
- Getting a massage
- Taking a spa days
- Spending time in nature
- Practicing yoga and meditation
- Reading
- Spending time with friends or family
Self-care practices are simply activities that make you feel good, reduce your stress levels, and can help prepare you for future hardships. Self-care can provide tremendous relief, especially when life’s responsibilities and obligations cause an imbalance.
If you’re new to self-care, try picking one activity you enjoy and setting time aside once or twice a week dedicated solely to that practice. Then, increase the amount of time to balance your stress, incorporating new activities into your routine over time.
Self-care is distinct from mindless activities – while it might initially feel good to scroll through your phone, plop in front of the TV, or zone out with your favorite snack, most people don’t feel restored or nourished (in body and mind) after these activities. Self-care practices should create a lasting positive effect on your emotional well-being.
For those looking to enhance their self-care practices, consider exploring personalized self-care tips that cater to both your physical and mental health needs, ensuring you find what works best for you.
3. Prioritize Quality Sleep
Sleep is one of the most important contributors to good mental health and overall well-being, playing a crucial role in maintaining mental and physical health. Quality sleep is vital for well-being as it significantly affects both mental and physical health – specifically, cognitive function, physical reflexes, and focus. Still, many people feel chronically overtired and pressure themselves to wake up earlier, accomplish more throughout the day, and keep pushing well after the sun goes down.
Resisting rest is counterproductive. Even if you are awake for more hours, people tend to be less productive when they haven’t experienced quality sleep.
Sleep deprivation can have severe consequences on your mental health. Not getting enough sleep can amplify symptoms associated with:
- Depression
- Anxiety
- Bipolar disorder
- Attention deficit hyperactivity disorder (ADHD)
So, how much sleep is “enough”? According to the CDC, adults ages 18-60 need at least seven hours of quality sleep each night. Older adults require seven to nine hours, and teenagers need between eight and ten hours of sleep.
Habits that improve sleep quality and quantity are known as sleep hygiene. Good sleep hygiene can help you fall asleep quickly and get the proper amount of sleep for your brain and body. Sleep hygiene practices include:
- Setting a regular bedtime
- Minimizing screen time before bed
- Ensuring your bedroom is dark and comfortable
- Avoiding caffeine for several hours before bed
Self-care practices can also become a part of your sleep hygiene routine. Exercising during the day can help you fall asleep faster, while relaxation techniques can help you wind down before bed.
It’s much easier to get the recommended amount of sleep when you have a routine that makes you feel balanced and relaxed. Consistent, quality sleep does wonders for your emotional well-being over time.
4. Focus on Nutrition
Food is another underappreciated factor in maintaining your mental health. Improper nutrition can lead to other physical health issues and compound existing mental health complications.
Mineral deficiencies can cause stress on the body. To make sure you’re getting the vitamins and nutrients you need, try to prioritize nutrient-dense foods like:
- Fruits
- Vegetables
- Whole grains
- High-quality dairy
- Protein, including fish, eggs, poultry, etc.
- Nuts and seeds
- Quality fats from avocados and olives
If you feel like you’re struggling to meet your nutritional needs or establish routine eating habits, it can be helpful to work with a dietitian or nutritionist. There is quite a lot of misinformation about nutrition, so be sure to work with a trusted professional who will consider your personal needs.
5. Meet with Support Groups
Support groups are a crucial resource for individuals facing mental health struggles, offering a supportive community for those dealing with challenges such as depression, anxiety, and the impacts of trauma or the pandemic.
For people in recovery from addiction, groups like Alcoholics Anonymous, Narcotics Anonymous, and SMART Recovery provide a safe environment to meet others who understand these struggles, share experiences, and foster personal growth.
Decades of research have underscored the importance of support groups in addressing mental health struggles, highlighting their role in helping individuals seek and receive support through therapy and support groups. These groups not only aid in recovery but also normalize the experience of mental health challenges, emphasizing the significance of seeking help.
In addition to addiction recovery, support groups cater to a wide range of mental health concerns, including codependency and much more, offering a sense of meaning, purpose, and connection that is vital for improving your overall quality of life.
By providing structure and routine, support groups ensure individuals can focus on their personal growth and maintain their mental well-being, making them an invaluable tool for anyone looking to prioritize their mental health.
Explore Specialized Treatment Options
At Plus APN, we’re committed to supporting your mental health journey with specialized treatments. Whether you’re seeking ketamine therapy in Dallas, Deep TMS in Edwards, CO, or Hyperbaric Oxygen Therapy in Fort Worth, our dedicated team is here to help you find the right solution.
Find the Tools That Work for You
No two people are the same when it comes to mental health. Many people will need to try several tools before finding what works for them, but the outcome is absolutely worth the effort.
Plus APNs incorporate emotional well-being practices into all treatment options. If you need more mental health support and aren’t sure where to start, we can help. Contact our team at 855.232.8217 or fill out the form on our Contact Page to get started today.