“As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.” — Maya Angelou 

Self-care is one of those therapy concepts that we all know about, but is easy to take for granted.  

We all recognize we could benefit for having more “me time” to prioritize our needs and well-being. Yet, it often gets disregarded until we find ourselves overwhelmed, exhausted, or in genuine distress. 

Self-care isn’t just a luxury or something to occasionally do when the time is right—it’s a necessity for maintaining mental, emotional, and physical well-being. The challenge however, lies in moving self-care from an occasional act, to a consistent practice that fits seamlessly into daily life. 

Simply put, make self-care a habit.  

Think of self-care like dental hygiene. We brush and floss daily not because we’re facing an immediate dental crisis, but as a preventative measure we’ve created a habit around.  

Similarly, self-care can be viewed as daily maintenance for our mental health—a practice that keeps us balanced, resilient, and ready to navigate life’s challenges. 

A self-care routine doesn’t have to be elaborate or time-consuming. What matters most is that it’s consistent, balanced, and adaptable to your unique needs and circumstances.  

Here’s how to create a lasting self-care routine that works for you. 

“My friend…care for your psyche…know thyself, for once we know ourselves, we may learn how to care for ourselves.” — Socrates

Understand Your Needs and Priorities

A sustainable self-care routine begins with self-awareness. Understanding what truly matters to you and identifying the areas where you feel depleted can help you create a meaningful and achievable plan. 

How to Start: 

• Identify your stressors: Make a list of situations, tasks, or relationships that regularly drain your energy. For example, you might notice that responding to work emails late at night leaves you feeling anxious. Write these down to gain clarity. 

• Create a “Needs Inventory”: Create a “needs inventory” by journaling or using a worksheet to explore your feelings. For instance, ask yourself, “When do I feel most energized?” and “What activities leave me feeling drained?” Use these insights to guide your priorities. 

• Assess your well-being: Use a wellness wheel or rate key aspects of your life (e.g., physical health, relationships, career, mental health) on a scale of 1–10. Reflect on areas that feel neglected or out of balance. 

• Set priorities: Choose one area to address first. For instance, if physical health is rated low, focus on activities like walking or meal planning. Avoid overwhelming yourself by trying to tackle everything at once. 

Therapist Tip: Journaling or completing a self-care assessment worksheet can help clarify your starting point. The clearer you are about your needs, the more focused and effective your efforts will be.

Set Realistic and Achievable Goals

“As important as it is to have a plan for doing work, it is perhaps more important to have a plan for rest, relaxation, self-care, and sleep.” ― Akiroq Brost 

Consistency is the cornerstone of building any habit, including self-care. Unrealistic expectations, however, can lead to frustration and burnout. Start small and aim for progress, not perfection. 

For instance, if you want to eat healthier, start by preparing one homemade meal per week rather than overhauling your diet all at once. Gradually increase the frequency as it becomes more of a habit. 

How to Start: 

• Break it down: Instead of vowing to exercise for an hour every day, aim for “15 minutes of movement three times a week.” Write your goals somewhere visible, like a planner or notes app, to keep them top of mind. 

• Be specific: Replace vague goals like “drink more water” with actionable steps like “drink a glass of water before each meal.” This makes it easier to track and build consistency. 

• Use SMART goals: Create goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. For instance, “Meditate for five minutes every morning at 7:00 AM.” 

• Pair with motivation: Connect your goals to a “why.” For example, “I want to meditate daily to reduce my anxiety and feel calmer in the mornings.” Write down your reasons and revisit them when motivation wanes. 

Therapist Tip: Celebrate every small success, no matter how minor it seems. Small wins build momentum, which in turn creates lasting habits.

Incorporate Self-Care into Your Daily Routine

The most effective self-care routines are those that integrate naturally into your day. Think of self-care as a lifestyle rather than an additional item on your to-do list. 

For instance, if you feel too busy for relaxation, begin with micro-breaks. Take 1–2 minutes between tasks to stretch, breathe deeply, or step outside for fresh air. These moments can help reset your energy and focus. 

How to Start: 

• Create habits: Use habit stacking—pairing a new habit with an existing one. For instance, practice gratitude while brushing your teeth or stretch for a few minutes after getting out of bed. This makes self-care feel effortless. 

• Schedule it: Block out time for self-care in your calendar. Treat it as an appointment you cannot miss. Start small, such as scheduling a 10-minute walk after lunch. 

• Simplify where possible: Have tools ready to make self-care accessible. For instance, keep a journal on your nightstand or download a meditation app on your phone. The easier it is to start, the more likely you are to follow through. 

• Use reminders: Set alarms or notifications to prompt self-care actions, like drinking water, taking a stretch break, or practicing deep breathing. 

Therapist Tip: Use morning and evening routines as anchors for self-care. Mornings can set a positive tone for the day, while evenings are ideal for winding down and reflecting.

Adapt and Evolve as Needed

“Start where you are. Use what you have. Do what you can.” — Arthur Ashe

Life is dynamic, and your self-care routine should evolve with it. Flexibility ensures that your practices remain relevant and effective, even as your circumstances change. 

For example, if you’ve started journaling but find it repetitive or it is no longer providing nourishment, switch to another idea to reignite your interest, and that aligns better with your need. 

How to Start: 

• Listen to your body: Pay attention to signs of stress or burnout. If you’re feeling consistently drained, reflect on what might need adjusting in your routine. 

• Reassess regularly: Every month or so, take time to reflect on your self-care practices. Ask yourself: “What’s working well?” and “What feels like a chore?” Adjust accordingly. 

• Prepare for setbacks: Life happens, and routines can falter. Instead of giving up entirely after a setback, have a list of simple, go-to practices. For instance, if you miss a workout, take a short walk instead. 

• Experiment with new activities: Don’t hesitate to try something different, like journaling, creative hobbies, or even a new relaxation app. Variety can keep self-care engaging. 

Therapist Tip: Keep a “self-care toolbox” of go-to practices for different moods or energy levels. This makes it easier to adapt on challenging days.

Build a Support System

“Self-care for me is about connecting daily with the people I love in my life, and staying in touch.” — Jake Gyllenhaal 

Self-care doesn’t have to be a solo journey. Involving others can provide accountability, encouragement, and even a sense of joy in shared experiences.  

This could be as simple as a group chat or a regular video call with friends or likeminded people you trust and find supportive. 

How to Start: 

• Involve others: Share your self-care goals with friends or family. For example, invite a friend to join you for a weekly walk or ask a loved one to check in on your progress. 

• Seek professional guidance: A therapist, coach, or wellness practitioner can help tailor a plan to your specific needs and provide ongoing support. 

• Join a community: Look for local or online groups focused on self-care practices like meditation, fitness, or creative arts. Being part of a supportive network can inspire consistency. 

• Create shared routines: Combine self-care with social time. For instance, cook a healthy meal with a friend or attend a yoga class together. 

Therapist Tip: Consider enlisting an accountability partner to check in with regularly. Shared goals and encouragement can significantly enhance your commitment. 

The Power of Tiny Changes 

Borrowing from James Clear’s philosophy in Atomic Habits, focus on small, incremental changes. A 1% improvement each day may seem insignificant, but over time, it leads to remarkable results. Self-care isn’t about grand gestures; it’s about consistent, meaningful actions that add up to a healthier, happier you. 

“Self-care is really rooted in self-preservation, just like self-love is rooted in honesty. We have to start being more honest with what we need, and what we deserve, and start serving that to ourselves.” — Lizzo

Building a sustainable self-care routine is an ongoing journey of self-discovery and adaptation. By understanding your needs, setting realistic goals, and creating space for self-care in your daily life, you can establish habits that nourish your well-being for the long term.  

Self-care isn’t selfish—it’s essential. 

Start small, stay consistent, and watch how even the simplest practices can transform your quality of life. 

In the hustle and bustle of modern life, it’s easy to get caught up in the whirlwind of responsibilities and stress. Juggling work, family, and social commitments can take a toll on our mental health, often leaving us feeling overwhelmed and drained. But what if there was a simple yet powerful way to combat these negative feelings and boost our mental well-being? Enter exercise – a natural remedy that has been proven time and time again to have a profound impact on our mental health.

The Science Behind Exercise and Mental Health

Understanding the Connection

Stress Relief

Boosting Brain Health

The Emotional Benefits of Exercise

Mood Enhancement

Building Confidence

Making Exercise a Habit

Finding What Works for You

Setting Realistic Goals

Conclusion

What exactly is workplace burnout? Have you ever felt like you were in a state of mental, emotional, and physical exhaustion? These could be the symptoms of workplace burnout.  It results from prolonged or excessive stress, which is a growing concern in today’s workplaces. Let’s look at some of the contributing factors and how to identify the early signs of workplace burnout.  We’ll also look at why recognizing this is so important for your well-being!  

Burnout Indicators

 One significant indicator of burnout is a gradual loss of motivation and engagement. You may start to feel disconnected from your work and notice that you’re having difficulty focusing on tasks that you might even have once enjoyed. This lack of enthusiasm usually manifests in the form of reduced productivity, decreased creativity, and a noticeable overall decline in performance.  

 Chronic fatigue is another telltale sign of burnout. As exhaustion sets in, you might have difficulty sleeping and feeling drained even after rest. You might find yourself needing more caffeine or other stimulants just to get through the day. This constant state of exhaustion not only hampers work performance but also spills over into your personal life, which makes even leisure activities less fun. This fatigue can also interfere with personal relationships. 

 You might notice that you are becoming more cynical or irritable. This, too, can signal workplace burnout. Pay attention to your moods in general and notice if you are becoming increasingly negative, skeptical, or pessimistic. Have you developed a cynical attitude towards your job and/or coworkers? Heightened stress levels can also lead to shorter tempers and frequent mood swings, further straining workplace dynamics. 

 If you notice these symptoms, start paying attention to what may be causing these.  There are several factors can contribute to burnout in the workplace. For example, a heavy workload or unrealistic expectations can cause excessive stress, pushing you beyond your limits and making you more susceptible to burnout.  

Work-Life Imbalance

 Work-life imbalance is another significant contributing factor. When your job demands begin to encroach on your personal time, you might very well begin to feel resentment.  You might also have a hard time getting adequate rest and rejuvenation. 

 The absence of support and recognition usually leads to feelings of isolation and devaluation. When you don’t have proper emotional and practical support or appreciation for your efforts, you begin to feel undervalued and lose your sense of purpose in the workplace. 

 Even more than the workload, or not feeling supported or appreciated, the most significant contributor to workplace burnout is a toxic environment.  As with any toxic environment, when you are surrounded by manipulation, confusion, passive aggressiveness, poor communication, gaslighting, or unhealthy office politics, you become exacerbated, and your stress levels sky-rocket to jeopardize your mental well-being. 

 Working in a toxic environment can lead to feelings of chronic stress, exhaustion, and cynicism – the hallmarks of burnout. Although changing the organizational culture is not within your control, there are other strategies you can sometimes use to safeguard your well-being. These strategies focus on self-care, boundary-setting, and resilience-building.  

Strategies to Improve Well-Being at Work

 First, establish clear boundaries between your professional and personal life by setting limits on the time and energy you dedicate to work-related tasks. Prioritize your physical and emotional well-being by allocating time for friends, family, hobbies, relaxation, fun, and self-reflection. 

Have a Strong Support System

 Cultivate a strong support network within and outside of the workplace. Seek out colleagues who share your values and foster positive relationships with them. Sometimes that is not always possible, depending on the work culture, so it is important to also maintain connections with friends, family members, or mentors who can provide validation for your feelings, encouragement and advice. 

Practice Mindfulness and Stress-Reduction Techniques

 Another thing you can do is practice mindfulness and stress-reduction techniques, such as meditation, deep breathing exercises, or yoga. These practices can alleviate stress and foster a sense of calm to help you remain grounded and focused on the present moment. 

Seek Professional Support

 If burnout symptoms persist or worsen, consider seeking professional support. A therapist or counselor can offer valuable insight and coping strategies to help you navigate the complexities of a toxic workplace. 

 In cases where the toxicity of the work environment becomes unmanageable, it could be necessary to devise an exit strategy. You might want to start gearing up for your next position. Update your resume, explore job opportunities, and set specific goals to facilitate a smooth transition. 

 Building resilience is an important part of getting through workplace burnout. Engage in activities that promote self-growth, such as acquiring new skills, attending professional development workshops, or reading self-improvement books. These pursuits can enhance your adaptability and self-confidence, better equipping you to face workplace challenges. 

 Remember even in the most challenging environments, seek out positive aspects that can help counteract the negatives. Reflect on any positive relationships, personal growth opportunities, or specific tasks that bring you fulfillment and satisfaction.  

 Recognize the signs of burnout and understand the contributing factors so that you can take the first steps in addressing this prevalent issue. If you are an employer, the last thing you want is for your valuable employees to feel burnt out, resentful, unsupported, exhausted and/or confused.  By fostering a supportive work environment, promoting a healthy work-life balance, and encouraging open communication, your employees will more likely be productive and contribute to the health of the team.  

 If you are an employee who might be suffering from burnout, you can play a central role in mitigating workplace burnout and nurturing your own overall well-being by having healthy boundaries and keeping communication clear and concise.  Let your employers know if you are feeling any of these symptoms, or if your work/life balance is off.  If you fear talking to your employer about this, let that be your first red flag. 

 

 

Despite more people becoming aware of it, burnout in the workplace is still incredibly common. This is due in part to people losing connection with themselves—disengaging from their emotions and “inner wisdom,” because quite frankly, who has the time? Burnout can manifest in many ways, and the key is to catch it before any major health issues occur. 

Here are some ways to recognize signs of burnout in the workplace: 

• The emotional “weight” of the workday feels incredibly heavy
• There’s a ton of resistance even to the smallest of tasks
• No matter how much sleep you get, you’re always exhausted
• You feel disengaged from life and yourself
• You’re tense and stressed and don’t have the time nor energy for self-care
• You may start getting heart palpitations and or panic attacks
• You may feel unmotivated, listless, just going through the motions.

What is Burnout:

Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It often creeps up on people in high-stress environments who don’t slow down or people who deal with caretaking others like healthcare workers, caregivers, and working parents who often “forget” that they need to care for themselves as well. 

• Burnout affects your well-being and quality of life, but also strains relationships because there is often nothing left to give. 

• Burnout can feel like depression, but it is often tied directly to chronic workplace stress or any emotionally draining environment. Common emotional symptoms include feeling drained, irritable, hopeless, and unable to cope emotionally. 

• If you’re experiencing burnout. you can often become negative and start to detach yourself emotionally from your work or relationships. You may struggle to concentrate and feel as though your efforts are pointless, no matter how hard you work. Physical signs can include headaches and sleep disturbances. 

How to Overcome Burnout: 

• Recognize that it is happening and don’t put off doing something about it, even if you think the situation can’t be changed. 

• Prioritize your self-care: Rest, sleep, exercise, and a healthy diet are foundational for recovery. Sleep is the hub of mental health, try to get 7-8 hours a night. If you don’t have time for 30 minutes of exercise, choose a 10-minute walk to get started. 

• Reevaluate your commitments. Reduce your workload where possible, set boundaries, and allow yourself to say “no” when needed. Get support if you need help doing this. 

• Engage in activities that replenish energy: Do things that bring joy and fulfillment. Enjoy hobbies, spend time in nature, and practice mindfulness, or meditation. These activities help you reconnect with yourself and recharge emotionally. The key is to not talk yourself out of it because you think you don’t have time or energy 

• Ask for help so you can take a break or a vacation to help reset your mind

How to Prevent Burnout: 

• Set boundaries and become aware of your limits. One can’t do everything and it’s important to set clear boundaries between work and leisure. 

• Pace yourself and manage time effectively: Don’t overload your schedule with too many tasks. Prioritize wha’s most important, and break large tasks into smaller, manageable steps. Write things down to get them out of swirling in your head. 

• Foster a supportive work environment by encouraging open communication and support. If that can’t happen, consider that you may need to switch environments. 

• Evaluate your emotional, mental, and physical health regularly. By reflecting on your workload, commitments, and personal stress levels you can help adjust before burnout takes hold. 

• Maintain meaningful relationships outside of work. Social relationships serve as a valuable source of emotional support and help buffer the stress that contributes to burnout. 

Even though it can feel hard to make the time to address your burnout, it is important to do so before you crash or other health problems come along. 

 

Nancy Ryan, LMFT & CEO of Relationship Therapy Center 

When someone we care about is struggling with mental health challenges, it can be both heart-wrenching and confusing. Whether it’s anxiety, depression, or another mental health condition, offering effective support requires understanding, patience, and empathy. As a therapist, I’ve seen firsthand how crucial the support of loved ones can be in the journey towards mental well-being. I’ve also seen what a toll it can take on the loved one extending the support. Let’s discuss some guidelines to help you navigate this important role with compassion and effectiveness. 

Educate Yourself 

The first step in providing support is to educate yourself about your loved one’s specific mental health condition. Understanding the symptoms, treatment options, and potential challenges can help you offer informed support. There are many reputable (not TikTok!) and reliable resources available, including books, articles, and mental health organizations. Knowledge will not only help you empathize better but also allow you to engage in meaningful conversations about their condition. Once you have a solid grounding in education, don’t forget to be curious about the individual. Just because many people exhibit a particular symptom of a disorder, doesn’t necessarily mean that your sister does, and yet, she may still qualify for the diagnosis. Marry fact and individuality when developing your own understanding of your loved one’s condition. 

Listen Actively and Offer Emotional Support 

Active listening involves giving your full attention, acknowledging someone’s feelings, and refraining from offering unsolicited advice or solutions (unsolicited advice can be a form of criticism). Be mindful of validating their experiences which may help them to feel understood and supported. Sometimes, just being present and providing a safe space for your loved one to express themselves can make a significant difference. Other times, it might be helpful for you to reflect back to them what you hear they are experiencing. An example might be, “Gosh, it sounds like you felt really anxious when your boss entered the room.” If this is correct, your loved one will tell you so, and if it is not, they will tell you that, too. Either way, it creates an opportunity to increase understanding and to allow them to feel heard and supported without judgment. Do not minimize their feelings or tell them to “snap out of it.” Instead, let them know that you’re there for them regardless of what they are going through. Simple statements such as “I’m here for you” can go a long way. 

Encourage Professional Help (for them and you!) 

While your support is invaluable, professional help is often essential for managing mental health conditions effectively. Encourage your loved one to seek individual or group therapy if they haven’t already (maybe both!). Offer to help them find a mental health professional or accompany them to appointments and wait in the waiting room. Remind them that seeking help is a sign of strength, not weakness. 

Supporting someone with mental health challenges can also take a toll on your own emotional health. Prioritize self-care and seek support for yourself if needed. You too, can benefit from individual or group therapy. Remember to continue engaging in activities that rejuvenate you and help you maintain your own mental health while providing support to your loved one.

Be patient (but also set boundaries!)

Recovery (or stabilization) related to a mental health challenge can be a slow and non-linear process. It’s important to be patient and avoid putting pressure on your loved one to “get better” quickly. Respect their pace and understand that setbacks can occur. Remember to be mindful of not enabling unhealthy behaviors. Support should encourage positive changes and self-care rather than perpetuate patterns that may hinder recovery. It’s a delicate balance to strike, but aim to be encouraging and supportive while promoting healthy behavior and self-sufficiency.  

Supporting someone with mental health challenges can be emotionally taxing. It’s crucial to set healthy boundaries to maintain your own well-being and to allow the other person to know clearly, and in advance, what you will, and will not, do. Boundaries are a kindness and setting them doesn’t mean you care any less; rather, it ensures that you’re in a better position to offer consistent support. Your ongoing patience and support can provide them with the stability they need to continue their journey toward wellness.  

Create a Supportive Environment and Offer Practical Assistance

Create a supportive environment by fostering open communication, expressing empathy, and demonstrating unconditional love. Encourage your loved one to engage in activities that promote mental well-being, such as exercise, hobbies, and social interactions, while respecting their boundaries and readiness. 

Sometimes, practical assistance can be as important as emotional support. This might include helping with daily tasks, providing transportation, or assisting with meal preparation. Small gestures of help can alleviate some of the stress and enable your loved one to focus on their mental health. 

Conclusion 

Supporting a loved one through mental health challenges is a profound act of care and compassion. By educating yourself, listening actively, encouraging professional help, and maintaining healthy boundaries, you can play a crucial role in their journey toward better mental health. Remember, your support can make a significant difference, but it’s also essential to take care of yourself along the way. Together, with patience and understanding, you and your loved one can navigate this challenging journey toward healing and well-being. 

If you find yourself needing additional guidance, don’t hesitate to reach out to a mental health professional for support and advice. 

Depression is a mental health disorder that affects people of all ages and backgrounds. It can cause feelings of sadness, hopelessness, and worthlessness, and can interfere with daily life. While depression is a common problem, it is important to seek help in order to overcome it and improve your mental health. 

One way to address depression is through therapy. Therapy involves talking with a professional therapist the process can help you explore your thoughts and emotions, and develop coping skills to manage your depression. There are many types of therapy, including cognitive behavioural therapy (CBT), psychodynamic therapy, and interpersonal therapy. Each type of therapy has its own benefits, and your therapist can help you determine which type of therapy is best suited for your needs. 

Therapy can help you develop a better understanding of your thoughts and emotions, and can help you identify negative thought patterns that may be contributing to your depression. It can also help you learn coping skills to manage your symptoms and can provide a safe space to talk about your feelings and experiences. 

In addition to therapy, there are many other ways to address depression and improve your mental health. Here are a few tips to help you get started: 

Take care of your physical health. Exercise, eat a healthy diet, and get enough sleep.

These habits can help improve your mood and overall well-being.  

Practice mindfulness or meditation to help manage negative thoughts and emotions. 

Stay connected with others. Reach out to friends and family for support, and consider joining a support group or community organization. 

Practice self-care. Take time to do things that make you happy, such as reading, listening to music, or taking a relaxing bath. 

Limit Alcohol and drug use, as they can worsen depression symptoms 

Consider medication under the guidance of a health care professional if necessary. 

Set goals for yourself. Working towards a goal can give you a sense of purpose and accomplishment, which can help improve your mood. 

Be patient with yourself and recognize that recovering takes time. 

Remember, depression is a treatable condition. With the right support and treatment, you can overcome your depression and improve your mental health. If you are struggling with depression, don’t hesitate to reach out for help. Your mental health is important, and there is help available to you. 

Self-growth  

Self-growth is a lifelong journey of personal development and improvement. Here are some ways to foster self-growth. 

Self-Reflection: Regularly reflect on your strengths, weaknesses, values, and goals to gain insights into areas of growth. 

Step out of your comfort zone. Challenge yourself to try new things, take risks, and face fears to develop resilience. 

Set goals. Establish clear, achievable goals that are valuable to you and take consistent steps towards attainment. 

Continue learning: embrace new opportunities to learn new skills, and knowledge through reading and workshops. 

Self-compassion: Practise self-companion and kindness towards yourself, especially during challenging times, to recognize that goals take time and effort. patience is the key. 

Mindfulness practice. cultivate mindfulness through meditation, yoga, and other practices to increase self-awareness emotional regulation, and presence in the moment. 

 Nurture relationships: surround yourself with Supportive friends and individuals who are supportive and encourage personal growth. 

 Embrace failure: View failure as an opportunity for growth and learning rather than setbacks and extract lessons from setbacks to inform future actions. We learn through mistakes. 

Celebrate progress. Acknowledge and celebrate your Achievement and milestone along the way, no matter how small, to reinforce positive momentum and motivation. 

Insight: 

 In my years of working with clients struggling with their depression, I have observed common themes of perfectionism exacerbating their symptoms. 

Many clients I have worked with tend to hold themselves to impossibly high standards leading to feelings of inadequacy and despair when they inevitably fall short of their own expectations. 

Through therapy, I have found that helping client cultivate self-companion is often a key component in their journey toward healing. By encouraging clients to practice self-kindness, mindfulness, and acceptance, they can begin to challenge their negative self-talk and develop a more balanced and forgiving perspective toward themselves. 

One thing that has been particularly effective in my practice is cognitive restructuring, where clients learn to identify and challenge their distorted thoughts and beliefs. By exploring the evidence for and against their self-critical thoughts and compassionate understanding of themselves and their experiences.  

Incorporating self-compassion into therapy fosters emotional resilience and well-being and empowers clients to embrace their vulnerabilities and learn from their struggles. 

NOTE. Self-growth is a continuous process, so be patient, persistent, and open to the journey of becoming the best version of yourself 

In conclusion, 

Self-growth and depression are interconnected, and therapy can play a crucial role in helping you overcome depression and achieve self-growth. By working with a therapist, you can develop a better understanding of your thoughts and emotions and can learn coping skills to manage your symptoms. In addition to therapy, there are many other ways to address depression and improve your mental health. Taking care of your physical health, staying connected with others, practicing self-care, and setting goals for yourself are all important steps towards improving your mental health and achieving self-growth. Remember, you are not alone in your struggles, and there is help available to you. 

May is Mental Health Awareness Month, and there’s no better way to start it off than taking the first step in seeking help or assisting those who would like to start counseling. Doing so raises awareness and helps break down negative, long-held beliefs — many of them untrue — about what it means to attend therapy, whether as an individual, couple, or family.  

For those new to the process, and understandably ambivalent, let’s discuss how you can play a key role in changing societal attitudes toward mental health — even before you even sit in a therapist’s office — and what contributes both positively and negatively to our mental state, and how to go about finding counselor suited to your needs.   

Create Awareness 

Fortunately or unfortunately — depending on how you look at it — we are always connected, digitally at least. Our smartphones ensure we are only a couple clicks away from responding to a bombardment of text messages, staying up-to-date on current events, responding to work emails, or coordinating your kids’ carpool schedule.   

And work pressures remain one of the top stressors in our lives. A Gallup poll showed that U.S. workers report feeling the highest levels of stress, with 57% of respondents stating they feel stressed on a daily basis, even though almost half feel there is a stigma around talking about mental health in the workplace.   

While we surely have more convenient lives in many respects, in other ways, life stressors have become more omnipresent, with the separation between work and home life increasingly muddied. 

We may think this is just how life is — going through the motions, checking things off the to-do list — but if the last decade of heavy smartphone use has taught us anything, it’s that the hyper-connected world we live in is not necessarily better for our mental health. In fact, some studies have found a positive correlation between increased digitization and symptoms of anxiety and depression.  

That flies in the face of the myth that you should have experienced a particularly tragic event to need therapy. To the contrary, many who find they are experiencing symptoms of depression or anxiety are dealing with a more insidious form of such conditions, ones which are the product of a variety of external factors we often deem positive — working long hours, access to innovative technology and overabundance of material goods. While all these have positive aspects to them, they sometimes prevent us from being present and checking in with ourselves emotionally.  

Behavior and Attitude 

Lots of progress has been made in de-stigmatizing mental illness and therapy, but more work remains. Current attitudes often vary greatly depending on gender, age, cultural background, religion, socioeconomic status, and upbringing. For instance, data from the American Psychological Association shows the greatest increases in unmet need for mental health services were among Latino and Asian populations, as well as those identifying with two or more races. And women also tend to seek mental health services at higher rates than men.  

Never before have U.S. companies been so generous with offering employees mental health days — rather than just sick days — as well as added benefits, such as subscriptions to meditation apps and mindfulness coaching.  

The more therapy and mental health conditions are discussed openly and honestly, the less alone people will feel seeking therapy. And we intuitively understand that the less lonely individuals feel about the struggles they’re enduring, the less likely they are to suppress it. 

But because different demographics and groups of people view therapy differently, it’s particularly valuable for those harboring particularly stubborn stigmas to take the courageous step of seeking help and discussing it with trusted family members and friends, as well as creating more diverse representation in the field of mental health.   

Starting Therapy 

Starting therapy, whether it’s with a new therapist or your first-ever experience, can feel overwhelming. After all, the reasons you’re seeking counseling are likely accompanied by feelings of vulnerability, discomfort, or even shame. But the process doesn’t have to be stressful.  

Know why you are seeking therapy 

There may be a defining event that was the genesis of certain symptoms or feelings of despair, anxiety, anger or depression. But it’s also likely you can’t pinpoint specific moments. It’s important to understand what you hope to get out of therapy, as well as what you’re currently experiencing, regardless of how familiar you are with the underlying causes.  For example, a husband and wife may not quite understand why they are fighting on a regular basis, but pinpointing what they hope to get out of therapy — a healthier relationship less riddled with accusatory remarks and assumptions — is a good first step. For both couples and individuals, it’s important to seek change, especially internally, and understand what you hope to get out of therapy.  

Identify important traits and experience 

There are some logistical considerations to take into account, including insurance coverage or whether you prefer face-to-face or teletherapy. Each option has its pros and cons, and it will come down to your own personal comfort level. But depending on your financial situation and benefits, be sure to research what your bill will look like for both types of sessions.  

From there, it’s helpful to consider a therapist’s traits and experience you’d find particularly compatible. For some, working with a mental health professional who has worked with clients struggling with substance abuse disorder is critical. Or perhaps seeing someone who shares a similar cultural background or religion is important. Gender can also play a role, as research has shown that nearly 70% of female clients prefer a counselor of the same sex.  

Use online directory tools like GoodTherapy 

Even after taking all of these factors into account, people often abandon the search once it feels difficult and time-consuming. After all, someone seeking a therapist is often already feeling overwhelmed, and meeting regularly with professionals who don’t seem like a good fit is draining and demotivating.  

To lessen those chances, and before meeting one-on-one with any available therapist who happens to accept your insurance, use online directory tools like GoodTherapy to filter your search for criteria that are important to you.  

You can also refer to the GoodTherapy guide for a more robust breakdown of what to expect out of therapy and how to start the process.  

Be an Advocate 

You don’t have to be a mental health professional or have a large social media following to be an advocate for therapy and mental health. Anyone can make a commitment to check in more with loved ones.  

Four ways to check-in: 

• Ask to meet up or schedule a time to call 
• Express gratitude for your relationship/friendship  
• Send a message that lets them know they’re on your mind 
• Follow up about something they’ve previously discussed with you  

Remember, small interactions like this play an outsize role in de-stigmatizing mental health conditions, including depression or anxiety. And showing support for counseling and professional help also goes a long way. After all, nine out of ten people have said that stigma and discrimination have impacted their lives when it comes to mental health.  

Make sure your loved ones know where to find therapists that can respond to their needs and know that getting help is the first step toward a more fulfilling life. 

What’s the Connection Between Physical Health and Mental Health?

To most people, physical health and mental health are two very different things. But that couldn’t be further from the truth.  

As a matter of fact, physical health and mental health are very intricately related. When you have good mental health, your physical health can improve. At the same time, when you have good physical health, your mental health can improve. 

By connecting physical and mental health and understanding how they influence each other and the importance of optimizing both, you can live a happier, healthier, more fulfilling life. 

What Happens When a Person’s Mental Health Declines? 

When you’re in a good mental state, you can stay physically healthy. In fact, studies show that having a positive outlook on life can reduce the risks of heart attacks and strokes. Additionally, studies show that happiness helps reduce levels of inflammation in the body. 

On the other hand, when your mental health starts declining, your physical health can follow suit. For example, research suggests depression is linked to cancer, chronic pain, thyroid problems, heart disease, and even multiple sclerosis.  

Add it all up, and good mental health can go a long way toward helping you live a healthier, more enjoyable life. 

The GoodTherapy registry might be helpful to you. We have thousands of therapists listed with us who would love to walk with you on your journey. Find the support you need today!

What Happens When a Person’s Physical Health Declines? 

It’s often said that many of us take our health for granted. When our bodies work as they’re supposed to, we don’t give our health a second thought.  

Sooner or later, we all reach a point where we realize why we shouldn’t take our health for granted. For example, when someone breaks their leg and can no longer walk without assistance, all that person will think about is how great it would be to walk again. Prior to the accident, they likely didn’t spend much time thinking about their leg at all. 

Similarly, when an individual is diagnosed with a serious ailment — like cancer, a heart attack, or a stroke — it can be difficult to maintain an optimistic outlook on life, which could lead to depression. As we just learned in the previous section, depression can have an adverse impact on general health, which could further exacerbate their conditions.  

7 Tips for Improving Both Mental and Physical Health 

Now that you have a better idea about the mind and body connection and how physical and mental health are linked, let’s look at some tips you can use to improve your mental and physical health and live life to the fullest. 

1. Eat healthier meals

If you’re struggling with your mental or physical health, there could be a relatively easy fix: Make a conscious decision to eat better meals. By ditching things like fast food, soda, and tons of sugar and consuming more healthy meat, vegetables, fruits, and whole grains, you can enhance your mood, reduce your risk of developing cancer, and improve your gut health, among other health benefits.  

2. Exercise regularly

Exercising on a regular basis can improve your physical health by helping you lose weight and increase your energy and stamina. At the same time, exercise can also help you improve your mental health — and depression and anxiety in particular. The better you feel physically, the easier it is to see the world in a positive light. You spend less time dealing with aches and pains and have the energy needed to accomplish more every day. 

3. Get a good night’s sleep

When you don’t get enough sleep, you won’t feel great in the morning. It’s that simple. Without enough sleep, you’ll have to operate with less energy, and you might find it harder to concentrate. If you are continuously not getting enough sleep, you increase the chances you develop heart disease, diabetes, and high blood pressure, among other conditions. 

By getting enough sleep every night — between seven to nine hours is recommended — you can sharpen your learning and problem-solving skills while increasing your attention span, creativity, and decision-making capabilities.  

4. Don’t abuse drugs or alcohol

If you’ve ever had a hangover after a night of overindulgence, you probably have a good idea of why alcohol and drugs aren’t good for your physical health. What you might not know is that alcohol and drug use is also associated with mental health problems including depression, anxiety, and having an overall negative outlook on life.  

By ditching drugs and alcohol, you’ll improve your mental and physical health. While you’re at it, substitute those substances for healthy meals and exercise and you’ll compound your gains. 

5. Practice mindfulness

Many of us go through life without stopping to smell the proverbial roses. By forcing yourself to pay more attention to the present moment, you can become more in tune with your own body, which can help reduce depression and anxiety — and even help you manage chronic pain. This is all possible by practicing mindfulness, a meditative practice inspired by Buddhist teachings. 

6. See your primary care provider

Chances are you take your car in for regular oil changes and tune-ups. In a similar fashion, you should take yourself into your primary care provider’s office on a regular basis. After all, your health can change rapidly. The sooner you detect something is wrong with your body, the faster you can be on the road to recovery. By developing a strong relationship with a primary care doctor and committing to it, you can increase your physical and mental well-being. 

7. Talk to a therapist

Similarly, if you’re struggling with your mental or physical health, you might need more help than a doctor can give you. This is where it makes perfect sense to join forces with a trusted therapist who can help you overcome problems, change the way you think about things, and manage any mental health issues you may be experiencing.  

Since there’s a strong connection between a healthy mind and body, a therapist can be particularly helpful when it comes to resolving the issues you face. When you have a strong relationship with a therapist, you’ll have someone to lean on as needed, which can help you maintain a good quality of life no matter what curveballs come your way. 

That said, you can’t just choose any therapist and expect great results. Instead, you’ll need to do your due diligence to increase the chances you pick the best therapist for your needs.  After you determine what you’re looking for in a mental health professional, start your search for a therapist online and begin the healing process. 

If you think you need more than a therapist, check out the GoodTherapy Recovery Treatment Centers (RTCs) who are your allies in fighting any addictions you might be experiencing.