Self-Care Includes Mental Health Care

We all know what it's like to be stressed about work, finances or family matters. And while we often consider these situations brief "storms" that will soon pass, sometimes poor mental health is a sign you're battling a more serious condition.

According to a 2022 study, 50 million American adults fight some sort of mental illness, such as anxiety (the most common), bipolar disorder, depression and post-traumatic stress disorder (PTSD).

Over time, stress and other mental health conditions can cause headaches, fatigue, digestive problems, insomnia and decreased concentration. It also can increase heart rate, elevate blood pressure and reduce blood flow to the heart.

That said, it's time to think about more than just your goals for your physical body (though exercise does help us maintain good mindsets). Try one of these ways to focus on improving your mental health:

Strengthen your social connections. And this doesn't just mean how many Facebook friends you have. Deep relationships with family and friends not only lowers anxiety, depression and PTSD levels, but also can help you maintain a healthy weight and decrease your risk of cardiovascular disease. So, plan a family game night, a date with your partner or yoga with a friend.

Scheduling some "me time." It can be hard to make time to forge connections; however, if your own "tank" is empty, it will be even more difficult. Beyond maintaining an exercise routine and a healthy diet, find time to de-stress and do something just for yourself. Book a vacation, schedule a spa day, meditate, take a long bath or go for a stroll in your favorite place. Most importantly, get enough sleep! Once you are recharged, you'll find it easier to concentrate on your connections with others fully.

Read a self-help book. There are plenty of guides about overcoming anxiety, addictions, burnout and trauma that can affect the mind and the body. Some popular books you could look into are:

• Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski and Amelia Nagoski
• Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present by Nick Trenton.

Shift your mindset. We often consider success to be how many things we can check off our to-do list—but if something goes wrong, our brains can send us into a spiral of negative self-talk or worry. Rather than focusing on setbacks, or obsessing over a mistake, reframe your thinking. What are you grateful for that can withstand this rough time? Why are you proud of yourself? How can you break down a larger goal into smaller tasks that are easier to accomplish?

It's normal to have days when you feel anxious, sad or stressed. However, if you are experiencing severe depression or suicidal thoughts, get help immediately. You also can call 988 to reach the National Suicide and Crisis Hotline for free and confidential support.

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