How we feel emotionally affects how we think, how we respond to stress, how we interact with other people and even how we take care of ourselves physically.
We talk a lot about taking care of ourselves. We talk about eating better, exercising, getting enough sleep, going to the doctor and keeping up with everything life requires of us. But there is another part of our health that is just as important and sometimes much easier to ignore: our mental health. How we feel emotionally affects how we think, how we respond to stress, how we interact with other people and even how we take care of ourselves physically.
The truth is that many people are struggling quietly. They get up in the morning, go to work, take care of children or aging parents, answer emails, pay bills, smile at people and keep moving. From the outside, everything may look perfectly fine. Inside, however, they may be exhausted, anxious, overwhelmed, lonely or simply trying to make it through another day. That's one reason conversations about mental health are so important. We need to become more comfortable talking about how we're actually doing, not just how we appear to be doing.
You don't have to wait until you're falling apart
One of the biggest misconceptions about mental health is that something has to be terribly wrong before you deserve help. It doesn't. Mental health deserves attention long before a situation becomes a crisis, just as physical health does. We don't normally wait until a minor physical problem becomes unbearable before acknowledging that something may be wrong, and we shouldn't have to do that with our emotional health either.
Sometimes the signs are subtle. Maybe you're not sleeping well, you're worrying more than usual or things that normally wouldn't bother you suddenly feel overwhelming. Perhaps you've stopped enjoying things you once looked forward to, you're becoming unusually irritable or you're slowly withdrawing from the people around you. Sometimes there isn't one obvious symptom at all. You simply realize that you haven't felt like yourself for a while. Those changes are worth noticing, especially when they continue or begin interfering with everyday life.
When anxiety starts taking up too much space
Most of us experience anxiety from time to time. Life gives us plenty to worry about, including money, relationships, health, family, work and an endless stream of uncertainty. Occasional worry is part of being human, but anxiety can become a problem when it begins occupying so much mental space that it affects your sleep, concentration, relationships or ability to enjoy your life.
One thing that can help when your thoughts are racing is to bring your attention back to what is actually happening right now. Instead of trying to solve every possible future problem, ask yourself, "What can I actually control in this moment?" The answer may be surprisingly simple. Maybe you can make one phone call, take a walk, write down what is worrying you, turn off the news for a while or step away from social media. You don't have to solve your entire life in one afternoon.
Physical activity, relaxation exercises, healthy sleep habits, journaling and mindfulness practices may also help some people manage everyday stress and anxiety. It can also be useful to pay attention to things that may intensify anxious feelings, such as excessive caffeine, lack of sleep or constantly consuming stressful information. These strategies aren't substitutes for treatment when anxiety is persistent or severe, but they can become useful parts of a larger approach to caring for yourself.
Depression doesn't always look the way we expect
Depression is another condition that can be easy to misunderstand. It doesn't always look like someone crying or being unable to get out of bed. Sometimes it looks like exhaustion, irritability or losing interest in things that once brought happiness. It can look like avoiding phone calls, canceling plans or going through all the motions of everyday life while feeling strangely disconnected from it.
When you're feeling low, even ordinary responsibilities can feel enormous. That's when it can help to stop thinking about everything that needs to be fixed and concentrate instead on the next manageable thing. Take a shower. Step outside for a few minutes. Eat something nourishing. Call someone you trust. Put on music you enjoy. Take a short walk or finish one small task instead of worrying about the ten things you haven't completed.
None of these things should be presented as a cure for depression, because depression can be a serious health condition that requires professional treatment. They are simply ways of continuing to care for yourself while recognizing when you may need additional support. If feelings of sadness, hopelessness, exhaustion or loss of interest continue or begin interfering with your ability to function, talking with a qualified healthcare or mental-health professional is an important next step.
Give yourself permission to talk about it
One of the simplest things we can do for our mental health can also be one of the hardest: tell someone the truth about how we're feeling. Not the automatic "I'm fine" that comes out before we've even thought about the question, but the real answer.
There is something valuable about having at least one person in your life with whom you don't have to perform. It might be a spouse, friend, sibling, counselor, doctor, faith leader or someone else you trust. Sometimes talking won't immediately solve what you're facing, but it can keep you from carrying the entire weight of it alone. It also gives the people who care about you an opportunity to understand what you're experiencing instead of expecting them to somehow recognize it on their own.
Pay attention to what you're feeding your mind
Our minds rarely get a break anymore. From the moment we pick up our phones, we can be exposed to breaking news, tragedies, arguments, political conflict, advertisements and carefully edited versions of other people's lives. We can absorb an astonishing amount of information before we've even gotten out of bed. Over time, that constant stream of stimulation can leave us feeling mentally exhausted without realizing why.
Protecting your mental health can sometimes mean becoming more selective about what gets your attention. Give yourself permission to disconnect occasionally. Spend time outside, listen to music, read something encouraging, laugh with someone, create something or simply sit quietly without feeling that every minute needs to be productive. Pray or meditate if that is meaningful to you. Have dinner with someone without putting a phone on the table. Rest doesn't always mean sleeping. Sometimes it simply means giving your mind somewhere peaceful to go.
Asking for help is part of taking care of yourself
There are times when personal coping strategies aren't enough, and recognizing that matters. If anxiety, depression, hopelessness or emotional distress is interfering with your ability to function, maintain relationships, work, sleep or enjoy your life, consider speaking with a physician or licensed mental-health professional. Depending on the individual and the circumstances, treatment may include counseling or psychotherapy, medication, lifestyle changes or a combination of approaches.
If you're not sure where to begin, several reputable organizations can help you find information and support. The National Institute of Mental Health (NIMH) provides research-based information about anxiety, depression, treatment options and finding mental-health care. SAMHSA's FindTreatment.gov can help people locate mental-health and substance-use treatment services throughout the United States. SAMHSA's National Helpline is also available at 1-800-662-HELP (4357) for treatment information and referrals.
For someone experiencing an emotional crisis, suicidal thoughts or thoughts of self-harm, the 988 Suicide & Crisis Lifeline is available by calling or texting 988 in the United States. It provides confidential crisis support 24 hours a day. If someone is in immediate physical danger or experiencing a life-threatening emergency, call 911 or go to the nearest emergency department.
Take care of the person behind the smile
We never completely know what another person is carrying. The coworker who seems distant may be struggling with something they haven't told anyone. The friend who keeps canceling plans may be overwhelmed rather than uninterested. The person who makes everybody else laugh may be having a difficult time when they're alone. Sometimes the person who appears to have everything together is the person who needs someone to ask a second time, "No, really. How are you?"
The same consideration we extend to other people should occasionally be turned inward. Taking care of your mental health doesn't mean that every day will feel good or that you'll never experience anxiety, sadness, grief or uncertainty. It means recognizing that your emotional well-being deserves attention and that asking for help when you need it is part of taking care of your overall health.
So check on the people you love, including the strong ones. But every once in a while, check on yourself too. Ask yourself, "How am I really doing?" Then give yourself enough time and enough honesty to hear the answer.
This article is intended for general educational and informational purposes only and should not be considered medical or mental-health advice. It is not intended to diagnose or treat any condition or replace the advice of a physician, licensed mental-health professional or other qualified healthcare provider. If you are experiencing persistent anxiety, depression or another mental-health concern, please seek guidance from a qualified professional. If you are experiencing a mental-health crisis or having thoughts of suicide or self-harm in the United States, call or text 988 for immediate support.
Enjoyed this?
Get new posts and book news by email.
