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Get your mental health back in order with these mental health days
When you are under enough stress that you can not keep doing what you are doing, it is time to give yourself some mental health days.
And if you want to take it back up again afterwards, all the better! If this sounds like something you could use, then read on to learn what mental health days are, how they work, and how to incorporate them into your schedule this week so that you can get back in tip-top shape mentally as well as physically.
If taking some mental health days sounds good to you, read on for everything you need to know about them.
Rest
In modern World culture, we are always working. It seems like there is always a project to finish, a deadline to meet or a goal to meet.
But constant work is exhausting and stressful. And, unsurprisingly, research shows that taking time away from work has tangible benefits for our minds and bodies. That is the reason why it is critical to take one full day each week where you don’t do any of your normal work.
Eat Well
Eating a well-balanced diet is important for both our physical and mental health.
Eating too much of one food group can lead to nutritional deficiencies that have an adverse effect on mood and energy levels.
We all have our favourite meals, but make sure you are getting a variety of nutrients by eating plenty of fruit, vegetables, whole grains, lean protein and healthy fats.
If you struggle to get enough nutrients into your diet, supplements can be an easy way to make up for it. Supplements are not always necessary especially if you eat a well-balanced diet.
But they are also not harmful when consumed in moderation so there is no harm in trying them out as long as you do so under a doctor’s supervision first.
Exercise
Exercising, even if you are taking a short break from work, can help you clear your head and give you some time to think.
It also provides an opportunity to move around and get some fresh air.
Just 20 minutes of moderate exercise helps reset your nervous system and may bring on an endorphin rush that will make it easier to relax.
Start with something as simple as walking, but be sure to get outside, sunlight helps regulate our sleep cycles and can help lift our moods when we are feeling depressed or anxious.
And for even more benefits, try combining exercise with meditation.
Many studies show that a combination of mindfulness exercises and physical activity is one of the most effective tools for preventing relapse in people who have recovered from depression or anxiety disorders.
Spend Time With Friends
If you are an introvert like me, it can be hard to find ways to recharge. Friends are a great way to fight burnout because they remind us that there is a world outside of work where we are loved and needed and that our needs matter.
In fact, research suggests that people who are close with their friends and family have greater overall life satisfaction.
Take time to put some distance between you and your job by getting together for lunch or coffee.
It may not seem like much, but even brief social interactions can help restore feelings of accomplishment and self-worth after too many hours at work.
Friends also often recommend good books!
Creative Expression (Therapy)
It is estimated that adults spend more than six hours a day on their electronic devices, and children spend even more time.
Because of smartphones, many people are now exposed to digital media around-the-clock, and studies show that constant use can have harmful effects on our brains.
If you feel like your mood has taken a dip lately, try going technology-free for a few hours each day.
When we are not staring at screens all day long, we tend to think and communicate more clearly.
Plus, everyone looks forward to returning home to their electronics when they have had a break from them.
Drink Tea, Not Alcohol
Drinking a lot of alcohol can be extremely bad for your health and has been linked to liver failure, heart disease, depression, stroke and many more issues.
In fact alcohol can kill you. However if you want to relax you should drink tea instead of booze as it is completely healthy for you and would not cause any serious problems.
So if you are looking for an alternative that would not be as harmful to your body then tea is by far the better option compared to alcohol.
Take a Break From Technology
A study published by Social Psychiatry and Psychiatric Epidemiology found that excessive screen time is associated with a greater likelihood of depression and anxiety.
In fact, the higher your screen time, the more likely you are to be depressed and anxious. When you are constantly staring at a screen whether it is a phone or tablet you are often just bored, which means you are usually looking for something to do.
The authors of another study published in Computers in Human Behavior believe if someone used an app that disrupted their browsing habits every few minutes (i.e., pop-ups), they had be more thoughtful about what they were doing online overall.
Sleep In
Sleep is key to maintaining a healthy state of mind, and research has shown that long-term poor sleep can lead to depression and anxiety.
When you are able to get enough sleep (generally 7–9 hours per night), it helps rewire your brain and allows it to focus more on positive thoughts than negative ones.
If you find yourself feeling depressed or anxious, one of the best things you can do for yourself is take a day off from work.
Sleep in, spend time at home relaxing, eat well, drink water, get outside if possible.
Let your body recharge so it is ready to tackle any challenges that come its way. We are all allowed one day out of every week (mental health days) use yours wisely.
Have A Positive Mindset
Research has shown that having a positive mindset is crucial to dealing with life’s challenges.
With a positive mindset, you are more likely to problem-solve, bounce back from mistakes and have an increased sense of control over life’s circumstances.
When faced with challenges or setbacks, it can be easy to fall into negative thinking patterns and start believing things like this always happens to me or I am never going to get over it. But when it comes down to it, those thoughts are not going to help you solve problems.
The next time you notice yourself starting to think negatively about a situation, stop and ask yourself if that thought is helping you move forward?