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JUNE 2022
7 habits to protect your mental health
Sometimes it seems like life gets more stressful every day. Whether you’re dealing with the typical pressures of balancing work and family, or coping with more serious challenges, it’s easy to feel overwhelmed. So how do you become more resilient? The answer is surprisingly simple: It takes practice.
Finding ways to stay relaxed can help keep stress from taking over your life. And making lifestyle changes can help relieve or even prevent symptoms of depression and anxiety. Here are seven practices to help you stay physically and mentally healthy.
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1. Get enough sleep.
Sleep problems are a risk factor for mental health conditions, such as depression and anxiety. Managing sleep problems early can help lessen the symptoms of mental health conditions and help protect your mental health. If you’re dealing with sleep issues, see the resources below for information on an interactive program that can help.
2. Treat yourself with compassion.
Being overly self-critical can be a risk factor for anxiety and depression. This can include feeling like you have to be perfect to be accepted, having difficulty accepting your own flaws or having an unrealistic sense of what other people expect of you. The answer isn’t to let it all go or say goodbye to having standards; it’s having compassion for yourself. How we treat ourselves through the ups and downs of life can have a tremendous impact on physical and mental health. The next time you’re being self-critical, stop, identify it, and replace the self-critical thought with a more encouraging and positive one.
3. Stay connected.
In a recent Harvard study, researchers attempted to understand how we can protect ourselves from depression. After analyzing over 100 factors, they found that social connection was by far the most important. And it can be as simple as talking with a trusted friend about how you’re really doing.
4. Exercise regularly.
An inactive lifestyle is a risk factor for depression. But one study has shown that even 15 minutes of vigorous exercise each day can greatly improve your mood. And another study found that 12 weeks of vigorous exercise for 30 minutes, three to five times per week, reduced depression symptoms by 47%.
5. Eat a healthy diet.
A lot has been written about the link between food and mood. We have so many neurons and neurotransmitters in our gut that it’s been dubbed “the second brain.” Traditional diets (like the Mediterranean diet) that are high in vegetables, whole grains and good-for-your-brain fats are associated with a 25–35% reduced risk of depression compared to a diet that’s higher in sugar, processed foods and dairy.
6. Find meaning and purpose.
If you struggle with mood and negative emotions, it’s particularly important to find sources of meaning in everyday life. Whether you find it through work, acts of kindness, giving back or in some other way, make time for it in your life — and reap the mental health benefits.
7. Practice mindfulness.
Through mindfulness, you can change how you relate to upsetting thoughts and feelings. Many people find that with continued practice, they can view them with a little more perspective. Mindfulness is not a cure-all, but it can be a helpful tool for shifting how you experience challenges. Try taking a 10-minute mindfulness break the next time you feel stressed.
Source: Psychology Today. 7 simple habits to protect your mental health.
Costco offers the following safe, secure and personalized resources to help you manage stress and improve your emotional well-being.