little habits that make bad mental health days lighter
Bad mental health days can hit out of nowhere. They can be really scary, especially when they hit randomly or if you feel you have no control over them.
While they may be unavoidable, you can prepare for them to make them a little easier when they hit.
There are little things I like to do to make them a little lighter and softer, and I hope they help you on your hardest days as well.
take the day to yourself
Allow your mental health to dictate what you do with your day. Do things that feel comfortable and manageable. Maybe even dedicate the whole day to self care and improving your health.
Mayo Clinic Health System says recharging with a planned mental health day can reduce feelings of burnout, improve resiliency, morale and activity, while also reducing isolation and loneliness.
“A mental health day is a limited time away from your usual responsibilities with the intention of recharging and rejuvenating your mental health,” they write.
“It is an intentional act to alleviate distress and poor mood and motivation, while improving attitude, morale, functioning, efficiency and overall well-being.”
To help manage bad mental health days, the National Institute of Mental Health also recommends partaking in self care activities.
Trying a relaxing activity, making sleep a priority, getting regular exercise, eating healthy, regular meals and staying hydrated are some of their suggestions for overall mental health.
“Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress, lower your risk of illness, and increase your energy,” they wrote.
avoid isolation
When I’m feeling bad mentally, I have a really bad habit of isolating and distancing myself from others. I don’t want to be around people, and I don’t want to pretend to be okay.
It can lead to hours, days, or possibly even weeks without talking or hanging out with people I normally interact with frequently. It makes sense in the moment, and almost feels like I’m saving them from my attitude and low moods.
Rather than talk about how bad my mental may be, I’d rather avoid the awkward conversation altogether. It also just feels so good to sulk in the moment and not worry about the outside world.
On those low days, I encourage you to try as best as you can to avoid remaining in isolation. It may be nice to take a little bit of time to yourself, but I notice coming back and spending time with loved ones also helps.
Go at your own pace and listen to how you’re feeling, but don’t forget about the people and things around you that bring you joy in the lowest moments.
additional content: how to keep going when healing feels lonely
have a little something to look forward to
I love having something to look forward to in the future. It makes me excited and can help on the low days and moments, knowing that those feelings aren’t going to last forever.
Little things, ranging from treating yourself to a cup of coffee or having a movie night, to more grand activities, such as taking a trip to a new city or visiting friends, can positively impact mental health.
Mental Health Foundation suggests planning things to look forward to
“Life throws all sorts at us, and during hard times, we may feel hopeless and not have the energy to plan for the future,” they wrote. “Things to look forward to, including fun activities, can help us cope with difficult situations.
Similarly they say “making plans for things we enjoy can increase our sense of hope, which is important for our mental health.”
additional content: finding little moments of excitement to beat post-trip depression
taking a moment to journal
When you’re having a bad mental health, taking a few moments to journal your feelings can help you get out your emotions and potentially feel a little relief.
Journal prompts focused on mental health give you opportunities to explore and keep track of your mental wellbeing, negative or positive patterns you’re noticing and ways to cope with triggers and relapses.
Take a few minutes out of your day and choose a journal prompt to refocus and reflect on your journey to a healthier you.
Here are some examples for you:
What triggers me the most, and what coping strategies can I use when it arises?
How do I define emotional wellbeing, and how can I work toward it each day?
What self care activities make me feel mentally balanced and refreshed?
What negative self-talk patterns do I notice, and how can I challenge them?
How do I feel about my mental health today, and what steps can I take to improve it?
What are three small things I can do today to nurture my mental health and wellbeing?
What thoughts have been causing me the most stress, and how can I challenge their validity?
When was the last time I felt overwhelmed, and what helped me get through it?
How can I practice being more patient with myself during difficult mental health days?
How has my self-esteem been lately, and what are three things I can do to boost it?
When I feel anxious or stressed, what grounding techniques help me the most?
How do I feel about asking for help, and how can I improve my comfort level with seeking support?
What are the signs that I need to take a mental health break, and how can I prioritize rest?
read more: 25 journal prompts for mental health
