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Additional resources to help yourself through challenges & optimize your mental health
Hi friend,
If you opened up this email, I imagine then that you must be going through some challenges and as a result your mental health is being impacted. Hopefully this email can be of some support for you.
So everyday this month, I’ve been sharing a mental health tip of the day on Facebook.
And because it’s still mental health awareness month, I wanted to bring some of those tips here to you (just incase you dont follow me on Facebook or haven’t seen any of those posts).
Taking care of our mental health is important. If we don’t have a plan in place to help ourselves when our mental health is being challenged, we set ourselves up….leaving ourselves vulnerable and susceptible to falling into a crisis/state of suffering.
That doesn’t have to happen for you. You don’t need to suffer and you don’t need to go into crisis mode.
So check the tips out below.
You can consider these tips as additional tools you get to add on to your mental health “toolkit” to further support you along this journey called life.
Here are some mental health tips for the rest of your month, year, life — you decide how you want to use them:
On relaxation/calming down
Try practicing belly breathing:
Put one hand on your stomach and start to inhale slowly.
As you breathe in, imagine a balloon in your stomach filling up and continue to inhale until the balloon is very full.
Put your other hand on your ❤️, feel your heartbeat, and hold your breath for 5 seconds.
Now let your breath out slowly for 10 seconds – feel your belly flatten like a deflating balloon.
Repeat this process 4 or 5 times and you should begin to notice your heart beat slow down and your muscles relax.
Next time you feel overwhelmed or stressed…take a moment to pause and breathe.
This means allowing yourself to step back from the situation
Observe your thoughts without judgment
And give yourself the space to RESPOND thoughtfully rather than REACTIVELY.
This pause can provide clarity and perspective, helping you move through challenges with greater ease and resilience.
Because the key here to remember — it’s not about what life throws at you. Rather it’s about how you choose to respond in those situations that makes all the difference.
Anxiety creeping up? Find threes.
Three things you can see. Three things you can hear. Three things you can touch. Three things you can smell. Should get you through it IF you can remember to do it. 🙏🏽
On emotional regulation
Checking in can be a quick & simple practice. As a suggestion, it could look like—
Stop what you're doing for a moment and take a deep breath.
Ask yourself: "How am I feeling right now?"
Notice any physical sensations, emotions, or thoughts that come up without judgment.
Take another deep breath and thank yourself for taking the time to check in.
Based on what you've noticed, consider if there's anything you need in this moment, whether it's a break, some self-care, or reaching out for support if necessary.
What processing emotions can look like-
Recognize the emotion: Take a moment to acknowledge what you're feeling. Are you feeling happy, sad, anxious, angry, or something else?
Acceptance: Embrace the emotion without judgment. Understand that it's a natural part of being human to experience a wide range of emotions.
Explore the cause (if possible): Try to identify what triggered the emotion. Reflect on recent events or interactions that might have contributed to how you're feeling.
*Alternative: Accept Uncertainty: If you can't pinpoint the cause, that's okay. Accept that sometimes emotions arise without a clear reason. Focus on accepting and processing the emotion itself rather than fixating on the cause.
Express yoself: Find a healthy way to express your emotions. This could include talking to a friend or therapist, journaling, doing something creative, or practicing mindfulness.
Self-reflection: Take time to reflect on how the emotion is affecting you and your thoughts. Notice any patterns or recurring themes in your emotional experiences.
*Alternative: Focus on Coping Strategies: If you're unable to understand the cause, prioritize coping strategies that help you manage the emotion in the moment. This could involve relaxation techniques, physical activity, or seeking support from others.
Practice self-compassion: Be kind to yourself as you move through your emotions, whether or not you understand the cause. Treat yourself with the same compassion you would offer to a friend in a similar situation.
The most important thing here to take away is to approach your emotions with curiosity, openness, self-compassion, & non judgment.
The HALT method—Feeling off? Not like yourself? Use the ‘acronym’ HALT to help you assess yourself.
Are you — Hungry, Angry, Lonely, or Tired?
If so, work there to get yourself back on track ❤️
On self-compassion/kindness
A quick and easy way to be kind to yourself is to practice self-compassion.
Whenever you notice self-critical thoughts or feelings of inadequacy, pause for a moment and acknowledge these thoughts with kindness.
Remind yourself that it's okay to make mistakes and that you're doing the best you can in this moment.
Treat yourself with the same understanding and compassion you would offer to a close friend facing a similar situation.
This simple act of self-compassion can help soften the harshness of self-judgment and help you to create a greater sense of well-being.
Being kind to others can boost your own mental well-being.
Acts of kindness, whether small or large, release feel-good hormones like oxytocin and endorphins.
Try complimenting a stranger, helping a neighbor, or simply listening to a friend speak their truth.
…These ‘positive’ interactions not only help to brighten someone else's day but also can enhance your own sense of connection and happiness as well.
On using mindfulness for everyday life
In this busy fast paced life of ours, it can sometimes feel challenging to set aside some time for a mindfulness practice. But what if we can apply mindfulness moments into our daily life seamlessly? Well we can….here are some suggestions on what that can look like in a day—
As you wake up, take a moment while you’re still in bed or even as you’re waiting for your morning coffee to brew to appreciate the new day and set an intention for how you want the day to flow.
In the midst of your morning routine, to help reduce the chaos, create mini moments where you can take a few deep breaths, focusing on the rise and fall of your chest.
While enjoying your morning meal, gift yourself a moment to focus on the taste, texture, and aroma of each bite, savoring the experience.
Pause throughout the day to reflect on moments of joy and gratitude, whether it's thinking about that hug you got from a loved one or a smile from your child— it all matters.
If possible, create a window of time dedicated to your family, where you’re fully present and engaged in the moment, without distractions.
Before bed, take a moment to reflect on the day with kindness and compassion, acknowledging your efforts and accomplishments.
On shifting perspective
Try cognitive reframing: a practice that helps to shift negative or unhelpful thought patterns and perspectives into more positive, balanced, or constructive ones—
So instead of 'I'm a failure,' reframe to 'I've faced setbacks, but I'm learning and growing.'
Instead of "I'll never get this right," reframe to "I'm still learning, and mistakes are part of the process."
Instead of "I'm worthless," reframe to "I have strengths and value that I bring to the table."
Instead of "This is a disaster," reframe to "This is challenging, but I can find solutions and grow from it."
Instead of "I can't do this," reframe to "I may need help or more practice, but I'm capable of figuring it out."
Instead of "I'll never be happy," reframe to "I have the power to create happiness by focusing on what brings me joy."
Instead of "I'm trapped," reframe to "I may be facing challenges, but there are always options and choices available to me."
By changing how we interpret situations, reframing can help to reduce stress, promote resilience, enhance self confidence, improve how we problem solve, & strengthen not only our relationship with ourselves but with others as well.