How Can I Take Care of My Mental Health?

by Debi Groshong, Cow Creek Umpqua Public Health; information courtesy of the National Institute of Mental Health

Mental health includes emotional, psychological, and social well-being. It is more than the absence of a mental illness—it’s essential to your overall health and quality of life. Self-care can play a role in maintaining your mental health and help support your treatment and recovery if you have a mental illness.

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. Even small acts of self-care in your daily life can have a big impact.

Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you.

Self-Care Tips

• Get regular exercise. Just 30 minutes of walking every day can boost your mood and
improve your health. It’s okay if it’s not all at the same time.
• Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water
an improve your energy and focus. Pay attention to how caffeine and alcohol affect your mood.
• Make sleep a priority. Stick to a schedule to make sure you get enough sleep. Reducing exposure to blue light from screens before bedtime can help you fall asleep faster.
• Try a relaxing activity. Schedule regular times for healthy activities, such as meditation, breathing exercises, low-stress hobbies, reading, music, or spending time in nature.
• Set goals and priorities. Decide what must get done now, and what can wait. Don’t take on too many tasks, and try to appreciate what you’ve accomplished at the end of the day.
• Practice gratitude. Be specific in reminding yourself each day of what you’re grateful for. Writing them down can help!
• Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
• Stay connected. Reach out to friends and family who can provide emotional support and practical help.

When Should I Seek Professional Help?

Seek professional help if you are experiencing severe or distressing symptoms that have lasted two weeks or more, such as:
• Difficulty sleeping
• Changes in appetite or unplanned weight changes
• Difficulty getting out of bed in the morning because of mood
• Difficulty concentrating
• Loss of interest in things you usually find enjoyable
• Inability to complete usual tasks and activities
• Feelings of irritability, frustration, or restlessness

If you need immediate professional help with your mental health, please contact the Suicide Crisis Lifeline by calling or texting “988“ Contact Cow Creek Behavioral Health at (541) 672-8533 to set up long-term mental health care. Our services include:
• Individual therapy and counseling
• Substance Use Disorder treatment
• Recovery and peer support groups
• Culture-based healing groups
• And much, much more