There are many mental health disorders and illnesses that can make the most simple of tasks seem impossible. Everyone’s situation varies so much that when it comes to managing your mental health it can feel like a lonely road. It takes a lot of trial and error to find what works best for you but the biggest obstacle is knowing where to start! (Hint: start with the basics)
Throughout my own journey of managing my mental illness and overall mental health I find myself coming back to six main priorities: hygiene, hydration, nutrition, release, pause and grounding. If I focus on those I am able to survive the worst days. Remember, it is not a competition - please don’t compare your progress to others. Focus on you! Below are some examples that you can apply to your day-to-day schedule:
Hygiene:
Put on deodorant
Take a shower or bath
Wash your hands
Wash your face
Clean your ears
Brush your teeth
Floss your teeth
Rinse mouth with mouthwash
Brush your hair
Shave
Trim your nails
Wash your clothes
Wash your bedding
Hydration:
Drink plenty water
Apply lotion everywhere
Use chapstick
Nutrition:
Eat your fruits and veggies
Eat plenty of protein
Limit sugar/caffeine intake
Take vitamins/supplements
Stock up on nutrition bars/shakes (for the bad days)
Release(a healthy outlet):
Art
Sports
Music
Journaling
Exercise
Cleaning
baking/cooking
Singing
Gardening
Walking
Meditation
Pause (time to process):
Remove yourself from social activity (in-person and digitally)
Create and go to your “happy place”
Take a bath/shower
Go for a walk
Just sit and do nothing
Curl up in a ball and breathe
Grounding (staying present):
3 deep breaths
Point out 5 things in the area around you and focus on those
Write down a favorite mantra as many times as needed
Write down your intrusive thoughts on a sticky note throughout the day
Zone in on the feeling of your feet touching the ground
Place your hands on a stable item nearby and focus on that contact
Toe or finger tapping patterns
Fidget toys
As you read these you may think that some of them are obvious, but when you are battling a mental disorder or illness these are not things that come naturally to you. When you are essentially in survival mode you may forget simple things like washing your hands or eating food/drinking water because all of your attention is on trying to breathe. It sounds bonkers, but it is in fact a reality for many! Do what you can for yourself one day at a time and worry about tomorrow later.
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