In recent years, the public has become increasingly aware of the importance of mental health. Public figures, social media campaigns and more have put illnesses like depression, anxiety and panic disorders in the spotlight. But now that mental health is much less of a taboo topic, what steps can you take to make sure that you're implementing positive mental health practices in your own life? Ditch the stress, focus on self-care and keep the conversation alive. Here's what you need to know.
Focus on a Work-Life Balance
Despite hearing more about mental health in the media, for many career-driven people like you in the U.S., work-life balance is still virtually nonexistent. Nearly half of Americans feel that their jobs interfere with their family time and personal lives. That's a problem because the more you work without taking time for yourself, the more likely your job is to take a toll on your mental health. In fact, there's a strong connection between chronic stress and depression and anxiety. Plus, the tech boom has left many Americans connected 24/7. That's not healthy. You shouldn't be checking your email in the middle of the night or constantly on call and ready to put out fires at the office. Here are some questions you can ask yourself to determine if you're a job burnout:
- Are you cynical at work?
- Do you dread heading to the office and often procrastinate beginning your day?
- Do you feel unsatisfied, even after you achieve work-related goals?
- Do you notice changes in your eating or sleeping habits?
- Do you feel constantly drained of energy?
If the answer is yes, it's possible you're overworked and overstressed. So what can you do?
First, seek the help of a mental health care professional. Sometimes it’s easy to know when to get out of an unhealthy environment; for others, it can be much more overwhelming to make such important decisions on their own. That’s when counseling can really help you see outside yourself, and help you weigh the pros and cons. Many larger companies also offer counseling as a resource.
Physical therapy and exercise can also work wonders. This goes for any type of stress really. Sometimes it’s just a bad day at the office; sometimes it’s a bad month. Exercise can really help you clear your mind, dwell less on your insecurities, and boost your confidence.
Medication may also be a route for some. From over-the-counter vitamins and supplements and herbal and homeopathic remedies to prescription medicines, there are many options to choose from. Always speak to your doctor before starting a new medicine or supplement routine.
Next, talk to your employers about implementing better work-life balance practices. Countries like Germany, France and the Netherlands all work less than us but exhibit greater job and life satisfaction. Talk to your employer about taking your vacation days (yes, all of them), working eight-hour days (Studies show that long work hours can increase your chance of early death by almost 20 percent) and unplugging once you leave the office. If you feel you are in a work situation where it is not possible to request this, consider your employment with the company that doesn't take it's employees welfare into consideration. Attrition is a large indicator that a company needs to implement change.
Talk to Your Family
Women are especially susceptible to the stresses of maintaining a work-life balance, and that stress can take a great toll on your mental health. Men are more likely to use care benefits and flexible schedules to help care for children. Women, on the other hand, worry that doing so will negatively affect their careers. That means they stretch themselves thin, working extra early hours before racing home to make dinner or help their partner with bath and bedtime after work. You need a better balance. Talk to your partner about putting a better system into place. Maybe you take turns making dinner, switch off bath nights or consider hiring outside help. Remember, in order to be a strong role model for your children, you need to take good care of yourself, too.
Make Small Changes in Your Everyday Life
In addition to eating healthily and getting plenty of exercise, good mental health is closely tied to your own mindfulness. You can make great strides toward a happier, less stressful lifestyle simply by addressing the way you prioritize and the thoughts you think each day. One of the most direct ways to make yourself mentally stronger? Focus on honest, in-depth self-reflection. You need to work out your mental muscles just like you would your physical muscles. And asking yourself simple, direct question is one of the best ways to start working on your mental health fitness.
First, Assess Your Mindset:
- How do you define success?
- What do you think to yourself when you're met with failure?
- What excuses do you allow yourself to make?
Next, Determine How You Manage Emotion:
- How do you respond to emotional stress or pain?
- When do you feel the happiest?
- Which fears of yours cause the most worry?
Finally, Is Your Behavior Productive?
- In which situations do you give up too soon?
- Which mistakes do you find yourself repeating?
- How do you sabotage yourself?
Remember, positive mental health begins with an honest foundation. By getting down to the root of your main concerns and stresses, you can recognize negative behavior patterns and begin to reverse them. Please note: This is not a full list of questions that will help you with this process. Find more at Psychology Today.
Speak Up for Mental Health
While illnesses like anxiety, panic disorders and depression are making their way into the mainstream, the more you can stand up for your mental health, the better. Take a stand by talking about it on social media. If public figures like Kristen Bell, Bruce Springsteen and Cara Delevingne--and leaders like Hillary Clinton and Prince William-- can help put a spotlight on mental health, so can you. Tweet about it, share about it on Facebook and do everything you can to join the conversation.
Remember, if you struggle with mental illnesses, you're not alone. And you shouldn't have to suffer alone. Seek the help of a mental health professional. Not sure where to turn? MentalHealth.gov offers a list of helpful numbers, websites and other resources to contact. Today is the day you strive for positive changes in your mental health.