Mental Health Maintenance

                   A lot of times when we discuss mental health we focus on the difficult times or the times when the struggle is intense. It is important to focus on these times, but there are other times we should also give attention to in our discussions about mental health. One important aspect of mental health that comes to mind is maintenance. How do we maintain our moods at a stable or good level? 

                  Maintenance of a stable mood is important. Afterall, that is one of the goals of treatment. We receive treatment so that our symptoms improve. Many treatments can get us to this level. So, let’s take a moment to discuss how we can maintain our moods at a stable or even good level. 

                  First, it is important to recognize when we are stable or even in a good place. Sometimes it can be hard to recognize this state because we can get caught up in the bad times. We can even become so used to the hard times that we do not notice a change. That is where mental health providers or loved ones can help us. They might notice a change in us before we do. 

                  Once we acknowledge that we are doing better it is important to create habits that support our mental health with respect to our emotional, psychological, and physical well-being. Let’s look at some strategies we can try.

                  First, we should prioritize sleep and eat balanced meals. Lack of sleep can negatively impact our mood and how we regulate our emotions. Most recommendations I have read say that we should get 7-9 hours of sleep each night. I know this is not easy when we have other responsibilities, but it is a goal to strive towards. Nutrition affects our brains. It is important to eat healthy foods, avoid processed foods, and stay hydrated. These help our brain health, which in turn helps with our mood and emotional regulation.

                  Another area that we should include in our wellness routine is exercise or movement. Depression and anxiety are improved by exercise. That would indicate that when we are stable, exercise can help us maintain that state.  There are many types of exercise we can engage in to find benefits. It can be as simple as walking or stretching. Maybe aim for 20-30 minutes a day a few times a week. I know walking helps me. I feel at my best when I incorporate walking into my daily routine. Is there a type of movement that makes you feel better? Try making it a part of your routine. 

                  Meditation or breathing exercises can also help maintain a positive state of mental health. I struggle with meditation. I have never been able to free my mind in that way. My psychologist taught me a form of self-hypnosis that I find helps me. Self-hypnosis allows me to focus on my breathing and relax my body. There are many mindfulness activities that can help with maintaining our mental health. Maybe there is something you can try.

                  Along the lines of meditation and breathing, I find that journaling and making art also help maintain my mental health. These activities give my brain something else to focus on. Even when I am journaling about my thoughts, I find that written in my journal the thoughts are more concrete and less painful. There is a lot of research that demonstrates the benefits of writing and art on our mental health.

                  Setting boundaries is another way to maintain our mental health. For example, if work is a stressor that impacts our mental health, we can set work time boundaries. Maybe we set a boundary that keeps us from working outside of our contractual time. Or perhaps, we leave work at work and do not bring home work-related tasks. We might also need to set boundaries with the people in our lives. Think about what boundaries will make you feel the most comfortable. Try to set those boundaries. 

                  It is important not to isolate. This is a tough one for me. If left without support, I will self-isolate. I am not great in social situations. Consequently, I will avoid these situations. I know I need to reach out to others to maintain my mental health. As much as I struggle with social situations, I do not do well when I isolate. Isolation can lead to depression. Not isolating is a delicate balance. Despite my difficulties with self-isolating, I know that human connection is important, and we need to be connected to others to maintain our mental health.

                  Another thing that is important is monitoring our mental health. This can be through journaling, discussions with our mental health provider, and/or mood-tracking apps. These are important because they allow us to be on the lookout for changes in our mental health. We need to recognize when our mood is slipping, or our anxiety is increasing so that we can address these changes as soon as possible. We do not want to wait for the crash in our mood to seek help. We should seek help at the first signs of a downward turn. 

                  Here is a step that can be hard in today’s world. We need to limit overstimulation from tech devices. Whether it is social media or television, too much tech can damage our mental health. Too much input from technology can increase anxiety or decrease mood. One way I know my mood is slipping is I start doomscrolling on my phone. When I recognize this is happening, I know it is time to reach out to my mental health team and reach for my journal. I try to take tech breaks by grounding myself in my senses. Sometimes it is lighting a candle and focusing on my breathing. Other times it is listening to music. Another way to disconnect is to create art. You can also go for a walk in nature. I keep telling myself that I am going to get a membership to the Arboretum, so I have a place to head to when I need to disconnect from technology and connect with nature. I also need to make more trips to the beach.

                  Having something to look forward to is another way to maintain our mental health. When we look forward to something we feel good. Looking forward to something gives us hope. When I was looking forward to my trip to Italy, my mood improved. It does not need to be something big. Just looking forward to little things can make a difference. Something as simple as looking forward to a concert or lunch with a friend can help me. Think about what you can look forward to that will help lift your mood.

                  Maintaining our mental health is as important as improving it when we are struggling. As you have read, there are things we can do to maintain our mental health. If you are unsure how you can incorporate these things into your life, talk to a mental health professional. Just as importantly, remember if your mental health starts to slip, reach out for support and help.