10 tips for prioritizing mental well-being
Practice self-care: Engage in activities that promote mental well-being, such as meditation, yoga, or spending time in nature.
Stay connected: Maintain social connections with friends, family, and your community to combat loneliness and isolation.
Get enough sleep: Aim for 7-9 hours of sleep per night and establish a consistent sleep routine.
Stay physically active: Regular exercise can help reduce stress and anxiety.
Seek support: Reach out to friends, family, or a mental health professional for help and guidance.
Stay mentally active: Engage in activities that challenge your mind, such as reading, puzzles, or learning a new skill.
Practice mindfulness: Focus on the present moment and let go of worries about the past or future.
Take breaks: Allow yourself time to rest and recharge.
Seek professional help: If you're struggling with mental health issues, don't hesitate to seek help from a mental health professional.
Prioritize relaxation: Make time for activities that bring you joy and help you relax.
Managing loneliness
Loneliness is a common experience that can affect anyone. Loneliness is not a permanent or “bad” state, but rather a signal that important needs are not being met.
Ongoing feelings of loneliness or isolation can increase your risk for conditions like diabetes, heart disease, and dementia, according to the Centers for Disease Control and Prevention. So, it’s important to find out why you feel lonely and address it.
1. Identify your needs: Reflect on what's causing your loneliness and what needs are not being met.
2. Build a circle of friends: Join a club, group, or class that aligns with your interests.
3. Try new activities: Engage in activities that bring you joy and help you feel more content.
4. Seek support: Reach out to friends, family, or a mental health professional for help and guidance.
Managing grief and loss
Grief is a normal part of life that we all experience at some point. It's a natural reaction to loss, whether it's the death of a loved one, a divorce, or a traumatic event. Grief can feel overwhelming, but it's a process you can work through with time and support.
Grief can affect not only your emotional well-being, but also your physical health. Research shows that people who are grieving are at a higher risk for heart attack, stroke, and other serious health problems. Grief can also trigger our body's fight or flight response, leading to increased stress levels and a range of physical symptoms.
While grief is a normal part of life, some people may experience prolonged grief disorder, which is a more intense and longer-lasting form of grief. If you're experiencing prolonged grief disorder, you may feel:
• Overwhelmed by your emotions
• Unable to deal with daily life
• Extremely angry or bitter about your loss
• Lonely and isolated
• Unable to enjoy life anymore
If you're struggling with grief, there are many resources available to help you cope. Here are some steps you can take:
• Start with self-help: Try going for a walk, practicing meditation or prayer, or getting extra sleep.
• Reach out to a friend or loved one: Talking to someone you trust can be a great way to process your emotions.
• Talk to your doctor: Your primary care doctor can recommend a therapist or specialist who can help you work through your grief.
Depression
Feeling down is a normal part of life, but depression is a more serious condition that can last for weeks or months. The key difference between feeling down and depression is how long it lasts, how intense the feelings are, and how it impacts daily life.
Feeling down is a normal part of life, but depression is a more serious condition that can last for weeks or months. The key difference between feeling down and depression is how long it lasts, how intense the feelings are, and how it impacts your daily life.
If you experience some of the following symptoms most of the day for at least two weeks, you may have depression:
• Feeling sad or anxious often or all the time
• Not wanting to do activities that used to be fun
• Feeling irritated, frustrated, or restless
• Having sleep issues
• Eating more or less than usual
• Physical aches, pains, headaches, or stomach problems that do not get better with treatment
• Having trouble concentrating, remembering details, or making decisions
• Feeling tired or sluggish
• Feeling guilty, worthless, or helpless
• Thinking about suicide or hurting yourself
Anyone can get depressed, regardless of age, race, ethnicity, or gender. However, some groups are more likely to experience depression, including:
• Minority groups
• People with chronic illnesses
Depression can stem from a variety of factors, including genetic, biological, environmental, and psychological. Some risk factors include:
• Having family members who have had depression
• Experiencing traumatic or stressful events
• Going through a major life change
• Serious medical illness
• Using alcohol or drugs
If you think you might be dealing with depression, here are some steps you can take:
• Talk to someone you trust, such as a friend or family member.
• See a doctor, such as a primary care physician or a mental health professional.
• Try treatment, such as medication or therapy.
• Take care of yourself by getting enough sleep, eating a healthy diet, and avoiding alcohol and drugs.
If someone you know is experiencing depression, here are some ways you can support them:
• Educate yourself about depression
• Be willing to listen and offer support
• Encourage them to seek help
• Suggest professional help, such as therapy or medication
• Watch for warning signs of self-harm or suicidal thoughts
Suicide prevention
If you’re worried about yourself or someone else, use these tips and resources to help and care for your or a loved one's needs.
Certain conditions, traits, or events may increase a person's risk for suicide. If you are concerned about someone you love, consider these risk factors:
• Age: People over 45, especially men over 85, are at higher risk.
• American Indian/Alaskan Native: Young men in these communities are particularly at risk.
• Mental health disorders: People with conditions like depression, anxiety, schizophrenia, and personality disorders are more likely to think about suicide.
• Veterans: Veterans of the military, especially those who have served in combat, face an increased risk.
• Youth experiencing bullying and harassment: Young people who are exploring and expressing their identity or orientation face unique challenges that can impact their mental health and well-being.
• Young people: Children and young adults between 10 and 24 are at higher risk for suicide.
If someone talks about:
• Wanting to die
• Guilt or shame
• Being a burden to others
Or if they say they feel:
• Empty, hopeless, trapped, or having no reason to live
• Extremely sad, anxious, agitated, or full of rage
• Unbearable emotional or physical pain
Or if you see changes in behavior, such as:
• Making a plan or researching ways to die
• Withdrawing from friends, saying goodbye, giving away important items, or making a will
• Taking dangerous risks, like driving extremely fast
• Displaying extreme mood swings
• Changes in sleep and eating patterns
• Using drugs or alcohol more often
If you're worried about someone, it's essential to start a conversation about suicide. Simply ask the person if they have thought about suicide or are considering it. Listen to what they say without judgment.
Everyone can help prevent suicide by learning the warning signs and how to get help. Here are some steps you can take:
• Ask if they are thinking of hurting themselves
• Keep them safe by removing anything that could be used in a suicide attempt
• Be there for them and show support
• Help them connect with resources, such as the 988 Suicide and Crisis Lifeline
• Follow up and let them know you care
Substance use
Substance use disorders affect millions of people in the United States every year. While treatment and recovery plans are unique to each individual, substance use disorder is treatable.
Substance use disorders occur when the brain is over-stimulated by the chemicals in substances, leading to feelings of excitement, pleasure, or calm. This can create a cycle of repeated use, as the brain becomes dependent on the substance to feel good. Repeated substance use can change brain chemistry and brain function, leading to intense cravings, changes in personality, abnormal movements, and other behaviors.
Substances include:
• Alcohol
• Opioid painkillers, such as fentanyl and oxycodone, and illicit opiate drugs like heroin
• Cocaine, methamphetamine, and other stimulants
• Inhalants, such as paint thinners and glue
• Sedatives, hypnotics, and medicines for anxiety, such as ketamine or benzodiazepines
• PCP, LSD, and other hallucinogens
• Tobacco/nicotine
• Marijuana
Substance use refers to occasional use of non-prescribed drugs or alcohol, while substance use disorder is a complex disease that can lead to repeated use and, ultimately, changes in the brain. Repeated use of a substance creates a tolerance, which means more of the chemical is needed to feel good, even if it's known to be unhealthy.
There are many reasons why people start using substances, including:
• To feel energized, relaxed or creative
• To self-medicate for underlying pain or mental health conditions
• To improve performance with studying or completing demanding work
• To experiment and fit in
Every person has their own reason for using substances, so treatment plans are unique. Treatment options may include:
• Behavioral therapy
• Counseling
• Hospital-based care
• Intensive outpatient treatment/partial hospital
• Medications
• Outpatient treatment
• Recovery support, such as Alcoholics Anonymous or Narcotics Anonymous
• Residential/inpatient treatment
Looking for support?
Connect with ATLAS, a company that provides a free online tool to help people find addiction treatment that meets their unique needs.
Sleep and your mental well-being
Sleep is essential for both physical and mental health. It helps improve mood, increase productivity, and is associated with a greater satisfaction in life. Poor sleep can negatively impact overall health and increase the risk for chronic diseases and conditions.
Sleep is crucial for physical and mental restoration. It helps repair cells, restore energy, and improve brain function. Poor sleep can interfere with emotional stability and impulse control.
Not getting enough sleep can lead to chronic diseases, mood disorders, and mental distress. Research suggests that inadequate sleep can contribute to depression, anxiety, and mental exhaustion.
Poor sleep can sometimes be associated with specific life events, but there could also be an underlying reason for your struggles, including a sleep disorder. Some of the most common sleep disorders include:
• Insomnia: An inability to fall asleep or stay asleep that can result in functional impairment throughout the day.
• Sleep apnea: Interrupted sleep caused by periodic gasping or momentary suspension of breathing. People who have sleep apnea often wear a CPAP (Continuous Positive Airway Pressure) device. This kind of therapy uses a machine to help them breathe more easily while sleeping.
• Restless leg syndrome (RLS): An unpleasant creeping sensation associated with aches and pains throughout the legs that makes it difficult to sleep.
If you’re experiencing sleep problems, it’s important you share your concerns with your primary care provider. There are also steps you can take to help improve your sleep quality.
1. Relax: Try deep breathing exercises to calm your mind and body.
2. Keep a regular sleep cycle: Go to bed and wake up at the same time every day.
3. Get exercise: Regular exercise can improve sleep quality, but avoid strenuous activity before bedtime.
4. Decrease caffeine consumption: Avoid caffeine for at least six hours before bedtime.
5. Avoid alcohol, nicotine, and eating before bedtime: These can disrupt sleep patterns.
6. Clear your mind: Establish a relaxing bedtime routine to unwind and clear your mind.
7. Create an ideal sleep environment: Remove electronics, use blackout curtains, and keep the room cool.