Mental health treatment is multifaceted and comes in many forms. Many people benefit from an integrative approach that integrates traditional methods with alternative therapies. If therapy is financially or logistically out of reach, there are many effective methods worth exploring. For instance, integrating more mindfulness and self-care can be done individually or within a group-based setting. Creative outlets may also offer a meaningful therapeutic release.
Understanding the Limits and Risks of Mental Health Therapy
While therapy is often recommended as a first-line treatment for mental health issues, it’s important to be aware of the potential drawbacks. Furthermore, even when therapy is beneficial, it’s not intended to be the sole source of support or guidance.
If you’re unsure about whether therapy is for you- or you’re questioning if you should try therapy again after engaging in it in the past- knowing the limits can help you make an informed decision.
Cost: Therapy can be cost-prohibitive for many people. Without insurance or another source of financial aid, a single session generally costs more than $100 per hour. Long-term therapy may last for several months or years, and this may not be financially accessible.
Trial-and-error in finding the right fit: Research consistently shows that the quality of the therapeutic relationship is one of the most important predictors of change.1 That said, you may need to meet with several therapists before finding the best match for your needs. This can be expensive and time-consuming. It may also feel deeply vulnerable to “put all your cards out there” only to feel like you need to start over again with someone new.
Time commitment: In therapy, it’s often known that symptoms may get “worse before they get better.” This is often due to the resurfacing of uncomfortable emotional material. And while this isn’t necessarily bad, it can feel deeply disorienting and dysregulating. If you have many other stressors occurring in your life, you might need immediate relief and not deeper processing or introspection.
Level of engagement or readiness: You may not be ready to fully engage in the change process of therapy. While a good therapist can offer guidance, compassion, and support, they can’t inherently change anything in your life. If your most pressing problems exist outside of your current locus of control, the benefits of therapy may feel especially limited.
Scope of specific stressors: Therapy can treat many mental health issues, but it can’t resolve some of life’s many logistical stressors, such as financial uncertainty, collective grief, or systemic barriers. It may feel frustrating to share or process these concerns in therapy when you can’t change your external circumstances.
Attachment difficulties: It may feel hard to open up in therapy, even if you sense your provider is competent to treat your issues. Past traumas, betrayals, or the power differential can create emotional barriers. Furthermore, some clients experience an opposite struggle where they feel they depend too much on their therapists, making it difficult to cope with life’s adversities without their therapist’s guidance.
Desire for peer support or mutual camaraderie: Therapy is a professional relationship. While it can feel intimate and compassionate, therapists must adhere to certain laws and ethics to preserve a sense of safety within that relationship. Therefore, even though your provider may learn a great deal about you, you will learn very little (if anything) about them. It is not a replacement for friendship, so if you’re genuinely looking for peer support, therapy may not be the best option for you.
History of ineffective or harmful therapy: Some people have negative experiences with healthcare providers, including therapists. If this is the case for you, meeting with another therapist may not appeal to you. This is valid, and you don’t have to take this risk if it genuinely does not feel safe to you.
An Overview of the Types of Alternative Mental Health Methods
Quality mental health treatment transcends professional support and psychiatric medication. In most cases, looking after yourself requires making intentional choices that optimize your emotional well-being. Implementing the methods listed below may help you feel better in your daily life:
Feeling Your Feelings
Chances are, you’ve heard the cliched advice, “You just need to feel your feelings!” And while this one-liner sounds good in theory, many people don’t really know what it means. Subsequently, the idea of actually sitting with feelings can feel quite disorienting if you don’t have much practice.
Name what you’re experiencing: Identifying your feelings takes practice, and the first step is simply giving yourself more space to discern the emotions inside of you. When you notice yourself feeling “off,” take a moment and pause. Breathe deeply. Ask yourself, “What feelings am I noticing right now?”
Heighten your body sensations: The body can reveal certain emotional states before the mind becomes aware of them. Maybe your heart starts racing, your hands begin trembling, or you feel a heavy lump in your throat. If you note a specific physical sensation, scan throughout your body and internally label what you identify.
Welcome in the emotion: Although this may sound like the very last thing you want to do, there’s something deeply powerful about ushering an emotion in. This is rooted in themes of radical acceptance, and it can help reduce the panic or shame that often coincides with certain emotional states. After labeling how you feel, allow yourself to just sit with it. Remind yourself that there is absolutely nothing wrong with you for feeling this way.
Reflect on why you may be having your feelings: Feelings can be triggered by either internal or external stimuli, so it may be supportive for you to gently ask yourself, “What led me to feel this way?” The goal here isn’t for you to intensely analyze yourself. Instead, the goal is to cultivate a deeper sense of curiosity to facilitate more self-awareness.
Allow the feeling to move through you: Certain emotions need to be expressed somatically or physically. For example, if you’re angry, you may need to scream into a pillow or write a hateful letter that you’ll never send. If you’re sad, you might benefit from a long cry in the shower. In other cases, you may not know what you need, but trust that your body is capable of telling you.
Watch how the emotion changes and moves: Emotions are inherently fleeting, and they transform through various stages of expression. After you feel you have processed a specific emotion, mindfully note how it may change. Pay attention to any specific visuals or sensory cues that arise. Remember that it’s okay to let go- you don’t need to prolong suffering any longer than necessary right now.
Embracing More Mindfulness
Mindfulness is an umbrella term for any deliberate effort to stay engaged in the present moment. Meditation refers to a structured approach intended to promote relaxation and increased clarity.
Research consistently shows that regular mindfulness can positively impact your mental health, reducing symptoms of depression and anxiety, decreasing reported levels of physical pain, and improving sleep.2 It can also support substance use, eating disorders, and PTSD recovery efforts.
Deep breathing: Deep breathing offers one of the easiest starting points for mindfulness beginners. Set a timer for two minutes to begin. Then, sit or lie down comfortably. Close your eyes and inhale through your nose for a count of 5. Hold the breath for 5 seconds and then slowly exhale air through your mouth for a count of 5. As your mind wanders, gently redirect your focus back to the sensation of your breath.
Five senses grounding: The 5-4-3-2-1 is an excellent resource for grounding your body when you feel emotionally dysregulated. It can also be helpful if you experience dissociation symptoms. Note 5 things you can see, 4 things you can physically feel, 3 you can hear, 2 you can smell, and 1 thing you can taste. By activating your senses in different ways, you anchor yourself to the present moment, supporting a sense of deeper mindfulness.
Mindful, non-judgmental observation: This technique refers to intentionally engaging in a daily part of life without judging it. For example, the next time you brush your teeth, try to really feel all the parts of this ritual. Feel the toothpaste on your tastebuds, note the sensation of the toothbrush bristles rubbing against your teeth, and take in the visual of looking at yourself in the mirror afterward. You can even pretend like this is the first time you have brushed your teeth. Heightening your senses this way can activate a sense of awe, which can be a vital part of mindfulness.
Mindful walking: Walking is beneficial for your physical health, and you can practice mindfulness while you’re out. Simply focus on paying attention to each step you take- really feel how your feet feel as they move up and down. Note the sensations around you and try to deepen your awareness of how your body and breath feel.
Loving-kindness meditation: This technique focuses on harnessing compassion toward yourself and others. To start this exercise, get in a comfortable position and take a few deliberate, deep breaths. Then land on an affirmation that feels deeply loving and congruent to how you actually want to experience yourself. Some affirmations may include:
- “I am good, and I have value.”
- “I am always worthy of love.”
- “I am surrounded by beauty and nourishment.”
- “I deserve to treat myself with gentle care.”
Spend a few moments generously visualizing kindness moving through you and extending out to others around you.
Cultivating Greater Creative Expression
Creative expression refers to how people share feelings, thoughts, and needs in various artistic forms. This can be an important part of mental health treatment, as it often cultivates deeper introspection and widens a sense of self-discovery.
Writing and journaling: Many people find that writing helps them process internal experiences differently than talking. Writing can come in many forms, including structured journal prompts, poetry, free writing, and more. Sometimes the act of “putting it down on paper” inherently neutralizes intense emotions. It can also offer a much-needed sense of empowerment or control.
Collaging: Collaging entails cutting images from newspapers, magazines, books, or other forms of media to create a visual “themed” art. This visual can be a reminder of future goals (i.e. some people make collages at the start of the new year), or it can be a tangible representation of your current mood or needs.
Free drawing or doodling: Creating art allows you to give your mind permission to wander and potentially release pent-up emotions. Simply grab markers or a pen or pencil and just let your hand move intuitively without trying to focus on the end result. You may find that you’re able to create something that speaks to a need or desire in your present life.
Dance: Dance can be a form of creative expression, particularly if you resonate with the cumulative joys of movement coupled with music. Put on a song that resonates with how you feel and trust your body to follow its lead. If dance isn’t your thing, allow yourself to stretch or move yourself in any way that feels good.
Cooking or baking: Creating food can also be a valuable form of creative expression, tapping into our need for playfulness and experimentation. Furthermore, food also has a functional purpose, particularly when it comes to nourishing your body or feeding your loved ones. Many people find that preparing ingredients or baking something enjoyable feels meditative.
Avoiding Insidiously Harmful Coping Strategies
While it’s not necessarily helpful to name any coping mechanism as ‘all good’ or ‘all bad,’ certain behavioral patterns come with steep risks and problems. Unfortunately, if you struggle with your mental health, you may feel more tempted to lean on those less-than-ideal strategies to manage your stress.
Some of the more overt harmful coping strategies include:
- Alcohol or other substance abuse
- Self-harm via cutting, burning, head-banging, or other forms of deliberate self-injury
- Disordered eating via restricting food, overeating or binge eating, or purging through vomiting, laxatives, or excessive exercise
- Compulsive gambling or shopping
However, you may be engaging in coping strategies that feel benign without quite realizing the negative impact they have on your mental health. These can come in many forms, but they may include:
Dissociating: Dissociation refers to temporarily detaching from reality or current emotions. It’s a primitive coping response that often emerges from trauma. Chronic dissociation may result in feeling disconnected from yourself or others, making it hard to truly feel like you’re “living” in the present moment.
Overworking: Staying so busy with work that you avoid emotional needs or personal relationships can mimic a form of self-abandonment. It can make it challenging to practice self-care or nurture important passions outside of your professional identity.
Ruminating: Ruminating refers to excessively analyzing past mistakes or future concerns. It can also entail chronically imagining potential scenarios. Frequent rumination may coincide with exacerbated symptoms of depression, anxiety, or PTSD.
Perfectionism: Perfectionism is a way people often try to maintain a sense of control and validation from others. The idea is that if you just “do things perfectly,” everything will be okay. However, this is a fallacy, as everyone makes mistakes and adversity can still happen even when you do everything right.
People-pleasing: Difficulties saying no to others can emerge due to low self-esteem or fears of hurting others. It may also stem from an underlying fear of abandonment. However, constant people-pleasing often results in themes of resentment- it can also set you up to be in codependent or unfulfilling relationships where you don’t feel like your needs are truly respected.
Excessive busyness: If you’re constantly “on the go,” it makes it hard to just sit still or even understand your various needs on a given day. You may be emotionally drained, but the idea of slowing down might feel too threatening. This can result in burnout or an intense feeling of emotional disconnect.
Doomscrolling: Doomscrolling refers to the phenomenon of spending excessive time ‘scrolling’ through bad or sensationalized news on your phone. While this can feel tempting- especially during serious events- it rarely improves mental health. Instead, it often exacerbates feelings of helplessness, fear, and frustration.
Materialism: While there’s nothing wrong with wanting nice things, buying into the idea of hyper-consumerism can reinforce the fallacy that having that thing will promise some intangible reward like happiness, love, or freedom. This just isn’t true, but many people find themselves stuck in a vicious cycle of wanting and buying more.
It’s important to remember that each of these coping mechanisms are forms of self-protection. You are trying to reduce pain, and you are also motivated to do what works to take care of yourself. In so many ways, these various strategies are also societally reinforced- we live in a world where people are often encouraged to overindulge, hustle, and deny their own needs.
While these strategies may offer some short-term relief, they don’t adequately address the underlying emotional distress. Therefore, they may cause more problems later on.
Strengthening Your Relationships
Humans are social creatures, and we are biologically wired to seek connection with others. We are not meant to live in isolation, even if we, at times, feel isolated in our specific life experiences.
The concept of community is inherently broad, but people who have community may resonate with a sense of:
- Belonging: Community offers a sense of inclusion where you can feel like you are a part of a collective that’s greater than yourself.
- Purpose: Purpose refers to a sense of meaning and worth, and sharing that with others can feel deeply inspiring.
- Identity: Being part of a community reinforces a specific identity and feeling aligned with an identity helps reinforce crucial values and a stronger sense of self.
- Safety: Community can provide both emotional and physical safety. Knowing you can lean on others often feels invaluable during life’s most challenging moments.
Finding Your Community
Finding community may feel like “life work,” in the sense that you don’t ever fully “get there.” Instead, it’s an active effort to meet people, nurture friendships, and cultivate connections with others. Community is an ongoing process- it requires effort and attention, and if you neglect it, you may become disconnected from it.
Finding community may feel overwhelming, but it can also be a profoundly rewarding experience. Here are some practical tips for getting started:
Clarify what you want: Before putting yourself out there, spend some time reflecting on what you’re hoping to find. Are you looking for friends with shared lived experience who can offer you emotional support? Do you want casual acquaintances who enjoy the same hobby as you do? Are you hoping to find a romantic partner? Even if you don’t know exactly what you want, pinpointing some main ideas can help you refine your search efforts.
Consider which environments make you feel most comfortable: If you lean toward extraversion, you may prefer large groups with ample time for socializing. If you are more introverted, you might value smaller formats that emphasize one-on-one interaction. Think about the environment as well. Do you like busy restaurants or hiking trails? A formal support group format or a casual meet-up over coffee? Narrowing down your preferences can make it easier to start your search.
Embrace patience: Community generally takes time to build and effort to maintain. This work doesn’t happen overnight. Aim to stay committed to the process, even if you aren’t able to make the best connections right away.
Stay curious about your needs changing: Community isn’t a static destination. Our needs change throughout our lifetimes. As you evolve and move through various life transitions, you will need new people who can support you. This may open up feelings of uncertainty or grief, but they truly speak to what it means to be part of the collective human experience.
Guidelines for Vetting Online Support
If you’re seeking virtual mental health support, it’s important to be thoughtful when considering various online platforms or communities. Any resource can offer tremendous guidance, but you also want to ensure you’re aware of potential risks. Likewise, you want to find resources that align with your particular values. Here are some guidelines to consider:
Check the credibility: Credibility ranges dramatically. For example, if you’re chatting with other anonymous users on an anxiety forum, the credibility may be much different than if you’re attending an anxiety support group facilitated by a licensed professional. That said, credibility isn’t everything. Sometimes it’s more powerful to feel witnessed and understood by another person than it is to get “expert advice.”
- Professional-led groups: Workshops or groups facilitated by mental health professionals will generally focus on evidence-based care and may adhere to a specific curriculum for clients.
- Peer-led communities: These can consist of mental illness chat rooms, a designated mental health forum, or specific groups on social media platforms. They may lean more toward sharing hope and common experiences rather than professional guidance.
Review the group guidelines: Many forums and chat rooms have specific policies about respectful behavior and appropriate topics. Sometimes, moderators are in charge of ensuring members are adhering to these rules. Other times, users are responsible for holding each other accountable. That said, if the environment doesn’t feel safe, it may be counterproductive for your mental health. Toxic spaces may feel consistently negative or hostile- furthermore, the advice may feel dogmatic or condescending.
Assess privacy standards: Talking anonymously on a mental health forum is much different than sharing your contact information in an in-person support group. Some online groups require screening or approval processes to join. Others have explicit rules outlining confidentiality guidelines. If privacy is important to you, be sure to review these before entering an online space. If you are using a paid service, check their privacy policy to review how your data is being stored. In all cases, it’s important to be mindful of how much information you disclose about yourself.
Consider accessibility needs: You should ensure that the designated online platform can accommodate your needs and offers services or community during time zones where you are more apt to participate. Many mental illness chat rooms are asynchronous, so geographical location or specific timeframes are less relevant.
Determine the value of paid services: There is no shortage of free mental health support available online. However, this doesn’t mean the quality of care is ideal. Premium memberships generally provide more comprehensive care and access to specialized strategies and professional content. They may also offer more specific, niche groups focused on your individual needs.
Evaluate whether your needs may be met: Ideally, you want to turn to online support to meet a specific emotional need (or needs). An ideal community promotes a sense of hope and safety. Advice- if it’s offered- should feel constructive and compassionate. There should be a sense of solution- if it feels like everyone is just venting with no real resolution, it may leave you feeling more overwhelmed or even hopeless.
Understanding the Risks of Unmoderated or Free Online Spaces
The Internet has unquestionably changed how we share and receive information. With that, it has created a global platform where people from all parts of the planet can come together to communicate. However, any unmoderated or free space comes with various risks. While freedom of speech has its benefits, it’s so important to understand the potential issues that could arise.
Cyberbullying and virtual harassment: Unmoderated spaces may have higher rates of cyberbullying or harassment. This often speaks to the lack of enforcement, and it can be particularly concerning for individuals of marginalized communities. Cyberbullying may include doxxing (sharing your private information without consent), spreading rumors, sending hateful messages, exclusion, public humiliation, or cyberstalking. If there’s no accountability within the group, people may continue engaging in damaging behaviors.
Misinformation: Free spaces may be more apt to spread misinformation or disinformation to their users. Mental health is already such a precarious topic, so misinformation can range from being mildly confusing to downright life-threatening.
Low-quality information: While misinformation is certainly an issue, low-quality information can be just as problematic. If you are searching for genuine mental health guidance or support, you might notice how many free spaces regurgitate generic cliches or rudimentary advice. This may be helpful if you’re an absolute novice to understanding your mental health concern. But, in many cases, the information may simply come across as condescending.
Echo chamber effect: The echo chamber effect refers to a group of people consistently reinforcing a narrow set of beliefs. People who use social media often recognize this effect within various algorithms. For example, if you align with one political party and see their media online, you’re more likely to continue seeing content reinforcing that party’s belief system. Over time, the echo chamber can cause a feeling of intense polarization, cultural division, and closed communication.
How to Be Vulnerable and Honest Within a Community
Because we can heal within the fabric of a solid community, it’s important to learn how to embrace vulnerability. At first, this concept may feel terrifying. You may strongly resonate with spending most of your life hiding or lying about parts of yourself. You might also identify with having intense trust issues that make it challenging for you to open up to others.
As you embody more of the benefits of a community, you will recognize the merits of truly being yourself. However, here are some strategies to consider to practice vulnerability.
The Do’s
Go slowly and only with safe people at first: Practicing vulnerability is like practicing any other skill. It tends to feel awkward and even scary at first. You may feel painfully aware of how much of a “novice” you are. That’s okay. You don’t need to rush this process at all. In fact, it’s often better to slowly share more intimate parts of yourself with people you trust can hold it. Even having just one person can make a big difference (even if that’s an anonymous person you’ve met online).
Build upon your self-compassion: As you embody more vulnerability, you will likely encounter strong feelings of insecurity or self-doubt. These are normal reactions to feeling exposed and worrying about rejection. This is where building upon self-compassion can be crucial. Self-compassion means treating yourself with kindness, as you would treat a friend you truly love. When you can adopt that framework, you naturally tend to be more gracious with yourself.
Practice letting others be vulnerable with you: Vulnerability is bidirectional, and it’s okay to really hold space for others to be vulnerable with you to learn what it feels like on the other side. The next time someone shares something intimate with you, practice active listening. Listen carefully and try to eliminate any distractions. Validate their feelings and show your respect. This demonstrates that you are a safe person yourself.
Practice accepting praise: Accepting the ‘goodness’ about you is also a form of vulnerability. It’s important to practice receiving positive recognition. In doing so, you deepen your sense of self-acceptance and you allow others to love and affirm you for who you are.
Allow yourself to apologize without any defensiveness: Admitting when you are wrong is also a critical form of vulnerability. Many people struggle with accepting feedback or acknowledging their wrongdoings. Instead, they often want to “prove why they’re right,” perpetuating uncomfortable power dynamics. Instead, try to lean into the power of apologizing. The next time you make a mistake, simply say, ‘I am sorry that I ____. I wish I had ___. I realize you may feel ___, and I hope you will let me know if there’s anything I can do to better repair this for us.’
Allow yourself to ask for help: Asking for help often feels like one of the greatest forms of vulnerability. This is especially true if you pride yourself on being independent or if others generally lean on you for support. But recognizing that you can’t do it all- and knowing how and when to lean on others- is such a form of self-love. It can also strengthen your relationships in incredibly meaningful ways.
Allow yourself to have fears, insecurities, and flaws: Untangling yourself from perfectionism is another step toward embracing more vulnerability. Everyone has their quirks- they are what make us so exquisitely unique. Instead of feeling like you need to hide them from the world, consider reclaiming them with a sense of pride.
Set appropriate boundaries with others: Vulnerability also entails engaging in self-respect, and that may come in the form of implementing different limits. If you continue feeling resentful toward someone, it might indicate needing to set a boundary. Boundaries are not about punishing others; rather, they’re about preserving your emotional well-being and protecting the integrity of your relationships.
Share your gratitude: Affirmation makes relationships feel meaningful. By telling people how you genuinely feel toward them, you convey a sense of thankfulness and warmth. This can truly make someone’s day, and that can feel incredibly rewarding for you as well.
The Don’ts
Don’t assume your way is the only way: When offering ideas or feedback, be mindful of the tendency to assume you have the “best answer.” You may have a perspective worth sharing, but it’s generally better to offer a disclaimer that sounds like, “___ worked for me. It may also be beneficial for you, but I know some people try ___.”
Don’t diagnose people online: Unfortunately, this remains a rampant problem in many online communities. Hearing about a set of symptoms- even if they feel similar to yours- does not make you an expert on someone’s life. Instead, if someone expresses concern about their experiences, redirect them to an appropriate healthcare professional.
Don’t compare pain or try to one-up stories: Doing so can come across as invalidating or hostile. Many people already struggle with believing their problems aren’t “bad enough.” You want to offer a sense of validation and compassion when people open up about their needs.
Don’t tell people they shouldn’t feel a certain way: It’s not helpful to tell someone they don’t need to feel sad, angry, ashamed, or any other emotion. Emotions are just natural impulses- nobody “chooses” how they feel in a given moment. Instead, try to focus on offering support and understanding.
Don’t use any platform or community for self-promotion: Unless explicitly asked, do not use communities to sell your own services or products. Even sharing links to a personal blog can come across as self-serving.
Don’t pressure yourself to participate if you’re not ready: It’s okay to lurk if you aren’t sure how or what you want to contribute to the conversation just yet. Sometimes it’s better to sit back and observe if you don’t quite know what to say.
Don’t criticize or attack others: People often feel like it’s easier to be bolder online, especially if they are protected by anonymity. Even if you don’t agree with what someone posts, don’t perpetuate a toxic environment by arguing why they’re wrong or calling them names. This can quickly turn any online space into a harmful environment.
Looking After Your Physical Health
Taking care of your physical body sets the foundation for your emotional well-being. The body and mind are interconnected; neglecting the needs of one tends to affect the other. Small acts of physical self-care can make a significant difference in improving your mood. Furthermore, when you nurture your body, you signal that you’re worthy of self-love and protection.
Eat a more balanced diet: Good nutrition regulates energy and mood. If it feels too overwhelming to overhaul your diet, start by focusing on what you can add rather than subtract. For example, think about which vegetables you can add to your lunch or protein you can add to your dinner. Aim to prioritize a variety of nutrients from produce, healthy fats, and lean proteins. If you need more specific recommendations, consider consulting with a registered dietitian.
Pay attention to portion sizes: Overeating can exacerbate fatigue or mood swings. Try to get in the habit of eating when you’re genuinely hungry and stopping when you’re full. This supports a healthy body weight and can support your overall mental health.
Stay hydrated: Drink plenty of water throughout the day. Most experts state that ‘pale yellow’ urine indicates good hydration levels.3 If you feel sluggish or dizzy, this could be a sign that you’re dehydrated. In addition to drinking plain water, most fruits and vegetables are hydrating and can be incorporated into your everyday diet.
Stay active throughout the day: In addition to deliberate exercise, simply moving around the day feels good for your body, and it can support your emotional regulation. Consider if you can walk or cycle to work, engage in more manual labor around the home, and get up and stretch after working every few hours.
Maintain a steady sleep routine: Sleep is paramount for optimal mental health, and even mild levels of sleep deprivation may worsen depression or anxiety. If you struggle with sleep, start by dialing in a specific routine for yourself. Plan a reasonable time to go to bed each night. About half an hour before bedtime, turn off any electronic device and move it away from your bed. Engage in a relaxing activity like showering, reading, or meditating. Keep the room dark and cool and try to ensure it doesn’t have many distractions. Aim to rest for about 7-9 hours per night. You can tell you’re getting enough sleep if you wake up feeling relatively refreshed and have a stable sense of energy throughout the day.
Prioritize preventative healthcare: Attend your regular physician check-ups and make sure you also visit the dentist routinely. If your doctor orders any labs or tests, get those done to keep track of your basic vitals. If you take medication, make sure that you have enough supply on hand so you don’t have to go without your prescription while waiting for the next one.
Engage in strength training: Research shows that strength training may inherently reduce stress, promote better self-esteem, and enhance cognitive function.4 It’s ideal to strength-train each muscle group at least twice per week, but as you get stronger, you can add more days of training or more weight. If you’re not sure how or where to start, consider consulting with a certified personal trainer to check your form.
Avoid or limit mood-altering substances: Many people use caffeine, alcohol, cannabis, or nicotine regularly. While moderation is certainly possible, such substances may also worsen certain mental health conditions. If you notice, for instance, your anxiety worsening over time, you may want to reconsider how much coffee you drink. Similarly, alcohol is a depressant, and while many people drink to self-medicate depression symptoms, it can actually have the opposite effect. Even if you’re not ready to give up a certain substance indefinitely, cutting back or taking regular abstinence breaks can improve your mental health.
Aim to prioritize good stress management: Although some stress is unavoidable, it’s important to be aware of your stress levels and tend to them regularly. This may mean occasionally taking time off work, getting massages, spending an afternoon ‘just resting and relaxing,’ indulging in your favorite comfort shows or movies, and spending time with people who make you feel happy. While these may seem like optional luxuries, they are actually an essential part of honoring your mental health.
Final Thoughts
Therapy can be an amazing resource for improving your mental health. However, it’s not the only choice available, and it’s important to understand all the many other treatment options that can offer you a sense of community, guidance, and personal growth.
