Mental
Mental Health
Your mental health is an everyday part of who you are as a human being. And while we all experience challenges from time to time, the good news is that we’re all also capable of learning to better manage our stress.
Your mental health is an everyday part of who you are as a human being. And while we all experience challenges from time to time, the good news is that we’re all also capable of learning to better manage our stress.
Journaling is a simple way to check in with yourself, process emotions, and stay grounded. Whether you're working through a challenge or tracking your goals, writing things down can help clear your mind and boost your focus.
What’s been on your mind lately, and how do you feel about it?
What’s one win you had today — big or small?
What’s something you’re looking forward to?
List out five things for which you’re grateful.
Write about a time when you overcame a hard emotion or experience — it doesn’t have to be sadness. How did you get through it?
Did you know that journaling 15-20 minutes a day is proven to significantly reduce anxiety and improve mood? Research shows that daily writing can lead to higher levels of happiness and help you better navigate challenges and stressors.
Meditation helps you slow down and tune in. Even just a few minutes a day can reduce stress, boost focus, and improve mental clarity. It’s like a mental reset anytime you need it. Techniques like breathwork, guided visualization, and meditation can support your mental and physical well-being.
Box breathing is a simple technique that you can use to calm your nerves and regain focus. Here’s how to do it:
1
Inhale slowly for four seconds.
2
Keep your lungs full for four seconds by holding your breath.
3
Exhale slowly over four seconds.
4
Keep your lungs empty for four seconds.
5
Repeat for 1 minute.
When you’re anxious, you may find yourself breathing shallowly and quickly, which can actually increase stress. Studies show that box breathing can decrease the stress hormone cortisol, as well as help lower blood pressure.
It helps reduce tension in your body and mind by visualizing a place where you feel at peace. Give it a try:
1
Find your favorite chair, then sit back with your eyes closed.
2
Imagine a peaceful, relaxing place, such as a beach or a quiet park.
3
Place yourself in that image. Try to see and feel your surroundings as vividly as possible. For example, feel the warmth of the sun on your back, or the breeze on your skin. Imagine what each of your five senses is experiencing in that place.
Visualization meditation not only reduces stress, anxiety, and depression, but it has also been found to significantly boost motivation to achieve goals with consistent practice.
Our social connections have the power to boost our mental and physical health. Knowing that people care about you and caring about others are powerful contributors to wellness. And if you’re concerned about a family member or friend, reach out to them. Start a conversation. Show that you’re thinking about them.
The evidence is clear when it comes to the benefits of talking about your challenges with someone you trust: it reduces stress, strengthens your immune system, and decreases physical and emotional distress.
Put away your phone and other devices.
Keep relaxed eye contact and nod to encourage the speaker.
Notice and allow room for any strong emotions that may come up.
Allow the person to finish their point.
Repeat back in your own words what you heard. Ask for clarification if needed.
We all go through tough times, but you don’t have to fight alone. Learn more about the issue and how to overcome challenges for yourself and your loved ones.
There are different kinds of professionals trained to support your mental health – whether you want to build better habits, process something tough, or just talk it out.
Did you know? Talking through your challenges and maintaining social connection helps reduce the risk of a mental health crisis.
If you or someone you know needs support, text TEAM to 741741 for free, confidential, and 24/7 counseling.
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