The following tips are for humans of any age, gender, sex, color, race,
weight, and health status.
Consider trying one or two,
and then adding others when you feel you can. Please note that these strategies are
not intended to replace professional help. If you are feeling overwhelmed and simple
strategies do not work, seek assistance from your primary care provider or local
clinic to find treatment that can help.
Know that you have worth. Every human has worth, and so
do you. Trust that you matter. Don’t let anyone make you think you don’t!
Your own opinion of yourself is the most important one of all; it is really
the only one that matters.
Try to feel through your feelings. "The best way out is
always through. " Robert Frost
They can be very scary and upsetting, but we have
feelings for a reason, and when we try to blunt them or ignore them,
it can end up being bad for our short and long-term
health.
Everyone has feelings, even if it seems on the
outside that they don’t. Don’t let that fool you. Everyone else is
feeling things just like you.
Breathe. It’s a great way to reduce anxiety, and you can
do it anywhere! Try this: Breath in for 4 counts through your nose. Breathe
out for 8 counts through your mouth. Repeat.
Connect with people (and animals) you love. Actually –
connect! Hug someone you care about. Hold hands. Pet your dog or cat. Spend
time with friends if you can. We are social creatures and we need touch,
mental and social connection, and love from the people and pets around
us.
Exercise. It’s been proven that exercise is great for our
brains as well as our bodies and can be a win-win for both. Just taking a
walk is super for our mental health.
Get outside. Nature and fresh air can be healing and
soothing. Also, see above …
Put down the phone. Having a little computer in our
pockets is not helping our brains. Make some time away from your phone and
electronic devices.
Try to be present. This means being right here, right
now, wherever you are. Can you feel the chair you are sitting on? Your feet
on the ground? What do you hear, see, smell? Be actively engaged in the
moment, whatever you may be doing.
Remember what you are grateful for. Maybe it’s
appreciating the sunrise, or the sun set. Maybe it’s being grateful for
someone you love, or your health. There is always something we can be
grateful for, and feeling gratitude can literally change our brains, for the
better.
Sleep is the foundation. To get healthy sleep, try to go
to bed and wake up at the same time every day. Having a scheduled routine to
wind down is very helpful in falling asleep: stop using screens, turn down
the lights, read a book or do something else quiet to relax, and keep the
temperature lower in your bedroom.
Do nothing … sometimes. Our brains need down time. We are
most creative and at ease when we aren’t overscheduled and trying to
multi-task. Daydreaming – zoning out – is a great rest for our brains.
Sometimes it is those moments of silence and pause that help us feel less
stressed.
Be yourself. Our brains struggle when we feel one way but
act another. Plus, being authentic is very attractive. Do not be afraid to
be your authentic self.
Ask for what you need. It may be the only way to get it.
Reaching out to someone you trust is something we can all do, but sometimes
feel embarrassed or a burden. The reality is, sometimes the ones who care
about us wish they could help, but do not know how.
It's important to recognize when you need to get professional help. If you
are in crisis or feeling suicidal, please call 988 – the National
Suicide and Crisis Lifeline.
ParentGuidance.org This online resource offer education and therapeutic support to empower and give you hope as you support your child’s mental
health. Free weekly coaching is available in some school districts.
988 Suicide & Crisis Lifeline 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and
best practices for professionals in the United States.
