What To Do If You’re Struggling with Mental Health Concerns

Do you know the difference between an anxiety-filled day and a mental health concern? Do you think that your bad mood has evolved into something more serious? Feeling like you need help coping with stressors, anxiety, or mood concerns is normal. There might be a lot on your plate, and asking for help to address mental health concerns is healthy.

Reach Out for Support

Talk to someone you trust about what you’re going through. Do you have a friend or family member who has experienced similar issues? A coworker may also be able to empathize. Sometimes sharing your feelings can provide the relief you need and remind you that you are not alone.

It’s also normal to want time alone until you feel better. Avoiding isolation may be difficult when you are struggling with mental health issues. While taking time alone is okay, excessive isolation can worsen mental health issues.[2] Try maintaining supportive social connections, attending an occasional social event, or responding to a friend’s text checking in.

Create a Healthy Routine

A healthy routine does not have to be overly complicated with many steps. Simply engage in activities that promote your overall well-being more often than not. Creating a daily routine can provide structure and stability, which can be particularly beneficial during challenging times.

Some ideas for a healthy routine may include the following:

• Exercising or engaging in physical movement most days of the week
• Eating balanced, nutritious meals (mostly) and avoiding the highs and lows of sugary or overly processed foods
• Getting enough sleep is vital–aim for at least 7 hours of sleep per night
• Starting your day with a few deep, cleansing breaths as a way to reset
• Practicing gratitude by writing what you are feeling grateful for in a journal or notebook
• Seek positive connections with other people to build your social life
• Set realistic goals for yourself, even small ones, to keep yourself motivated

Set Realistic Goals

Are you feeling easily overwhelmed or aggravated by your daily to-do list? Consider breaking your tasks and goals into smaller, more manageable steps. Sometimes, you might struggle more than usual with simple chores and work obligations during a challenging time. Give yourself grace when falling short of previous expectations by reminding yourself that these feelings will pass in time.

Celebrate your achievements, no matter how small they might seem. Your goals may feel small compared to your previous abilities or to goals that other people seem to be setting, and that’s okay. It’s okay to nurture yourself with changed expectations while you work on healing and improving your mental health.

Practice Stress Management

Techniques like mindfulness and meditation can help you manage stress and anxiety. These practices encourage you to focus on the present moment and can help reduce overwhelming feelings. Walking in nature and noticing the scenery is an example of a mindfulness exercise with multiple benefits.

Are you taking on too much? Saying “yes” to too many opportunities? It’s time to focus inward and accept that you may need to say “no”–it’s not a selfish move to address your own needs. Identify sources of stress in your life and consider ways to minimize their impact. Helpful approaches might involve setting boundaries and delegating tasks when possible.

Additionally, significant life changes can add to your stress load. Even exciting changes like moving, getting a promotion at work, or becoming a parent can add to your plate despite being overwhelmingly positive. Consider these transitions, as they can be reasons to address your stress.

Focus on Positive Activities

Doing things that make you feel good can boost your mood. Whether spending time in nature, reading, listening to music, or creating art, find activities that bring you joy. Try picking up a hobby that has previously brought you joy and a break from the everyday.

Nurture your friendships by engaging with those you trust and who energize you. A simple text to a close friend can help you feel connected to someone positively. The rewards of a healthy friendship are plentiful: Doing life with people we trust can improve mental well-being and foster a sense of belonging.

You Are Not Alone

Educate yourself on your mental health condition. Plenty of resources are available to give you a better idea of what you’re experiencing and to remind you that you are not alone. Research reputable sources online or check out library books to help you understand what you’re experiencing and how to manage it.

Most communities have resources, such as a community mental health center, that can help you decide if you should pursue additional mental health care. Your primary care doctor can also help you decide if you should seek therapeutic assistance.

Additionally, researching types of professional help can be beneficial. Mental health professionals, such as therapists or counselors, are trained to help individuals cope with mental health challenges and can provide personalized guidance tailored to your situation. You likely have friends who attend therapy and feel better; perhaps they have a personal recommendation to offer.