Caring for Your Mental Health

• Being able to attend to tasks at home, school, or work.
• Being able to manage stress and emotions.
• Practicing self-care, which may include:
  • A regular exercise pattern.
  • A reasonably healthy diet.
  • Supportive and trusting relationships.
  • The ability to relax and calm yourself (self-calm).
• Having pleasurable hobbies and activities to do.
• Believing that you have meaning and purpose in your life.
• Recovering and adjusting after facing challenges (resilience).

You can take steps to build or strengthen these mentally healthy behaviors. There are resources and support to help you with this.

Why is caring for mental health important?

• Problems with energy or focus.
• Changes in eating habits.
• Problems sleeping, such as sleeping too much or not enough.
• Emotional distress, such as anger, sadness, depression, or anxiety.
• Major changes in your relationships.
• Losing interest in life or activities that you used to enjoy.

• Talk with a close friend or family member about how you are feeling.
• Contact your health care provider to discuss your symptoms.
• Consider working with a mental health professional. Your health care provider, family, or friends may be able to recommend a therapist.

How to promote emotional and mental health

Managing emotions

• Learn to identify emotions and be honest with yourself about what you are feeling. Recognizing your emotions is the first step in learning to deal with them.
• Practice ways to appropriately express feelings. Remember that you can control your feelings. They do not control you.
• Practice stress management techniques, such as:
  • Relaxation techniques, like breathing or muscle relaxation exercises.
  • Exercise. Regular activity can lower your stress level.
  • Changing what you can change and accepting what you cannot change.
• Build up your resilience so that you can recover and adjust after big problems or challenges. Practice resilient behaviors and attitudes:
  • Set long-term goals and focus on them.
  • Develop and maintain healthy, supportive relationships.
  • Take care of yourself physically by eating a healthy diet, getting plenty of sleep, and exercising regularly.
  • Develop self-awareness. Ask others to give feedback about how they see you.
  • Practice mindfulness meditation to help you stay calm when dealing with daily challenges.
  • Learn to respond to situations in healthy ways, rather than reacting with your emotions.
  • Keep a positive attitude, and believe in yourself. Your view of yourself affects your mental health.
  • Develop your listening and empathy skills. These will help you deal with difficult situations and communications.
  • Practice acts of kindness and helpfulness toward others.
  • Spend time in nature being in the moment and appreciating its beauty.
• Remember that emotions can be used as a good source of communication and are a great source of energy. Try to laugh and find humor in life.

Sleeping

• Go to bed and wake up around the same time every day.
• Limit screen time before bedtime. This includes the use of your mobile phone, TV, computer, and tablet.
• Keep your bedroom dark and cool.

Activity

Exercise or do some physical activity regularly. This helps:

• Keep your body strong, especially during times of stress.
• Get rid of chemicals in your body (hormones) that build up when you are stressed.
• Build up your resilience.

Eating and drinking

• Eat a healthy diet that includes whole grains, vegetables, fresh fruits, and lean proteins. If you have questions about what foods are best for you, ask your health care provider.
• Try not to turn to sweet, salty, or otherwise unhealthy foods when you are tired or unhappy. This can lead to unwanted weight gain and is not a healthy way to cope with emotions.

Where to find more information

• National Alliance on Mental Illness (NAMI): www.nami.org
• National Institute of Mental Health: www.nimh.nih.gov
• Centers for Disease Control and Prevention: www.cdc.gov

Contact a health care provider if:

• You lose interest in being with others or you do not want to leave the house.
• You have a hard time completing your normal activities or you have less energy than normal.
• You cannot stay focused or you have problems with memory.
• You feel that your senses are heightened, and this makes you upset or concerned.
• You feel nervous or have rapid mood changes.
• You are sleeping or eating more or less than normal.
• You question reality or you show odd behavior that disturbs you or others.

Get help right away if:

• You have thoughts about hurting yourself or others.

• Call 911.
• Call the National Suicide Prevention Lifeline at 1-800-273-8255 or 988 in the U.S.. This is open 24 hours a day.
• If you’re a Veteran:
  • Call 988 and press 1. This is open 24 hours a day.
  • Text the Veterans Crisis Line at 838255.

Summary

• Mental health is not just the absence of mental illness. It involves understanding your emotions and behaviors, and taking steps to manage them in a healthy way.
• If you have symptoms of mental or emotional distress, get help from family, friends, a health care provider, or a mental health professional.
• Practice good mental health behaviors such as stress management skills, self-calming skills, exercise, healthy sleeping and eating, and supportive relationships.