Sometimes, no matter how fit our bodies, shiny our hair, or clear our skin, we still feel off. Negative news and thoughts can trigger feelings that present as physical symptoms, including headaches, muscle pain, nervous energy, and difficulty sleeping. That’s why mental health and physical health are both part of the whole-person care at San Fernando Community Health Center. Our staff provides counseling and support to help patients manage the stresses of life and the emotions that come with them. One of the ways we do that is with the following mental health “first aid” tips.
Following the news in current events or even your circle of friends can be upsetting or stressful. At the very least, too much stimulation can negatively affect your emotions. You don’t need to be always in the loop – take a break every so often. Turn off the TV, silence your phone, and close the social apps. Then try one of these other tips.
When in doubt, write it out! Both journaling and meditation are great ways to express repressed emotions, thoughts, and beliefs. It’s important to welcome emotions in and let them stay for as long as they need to, and to name them. Once they’re named, you can journal about where you are feeling those emotions in your body.
Ever felt afraid and gotten a lump in your throat? Or so angry you felt like steam was coming out of your ears? Or heard something so silly and joyful, you let out a deep belly laugh? It’s helpful to monitor how you feel feelings in your body. The more you learn the language of your emotions, the better you can understand the thoughts, beliefs, and behaviors that stem from them.
Once you have named your emotions and feelings, try to move your body. If you’re feeling joyful, dance to your favorite music. If you’re feeling sad, a hike in nature or a bodywork massage might refuel you. Angry feelings are a good reason to try a boxing class. For tension or anxiety, deep breathing and yoga are the way to go.
No matter what, know that whatever you’re feeling is correct, and there’s always a way to express that feeling through healthy, conscious movement. Physical activity releases hormones in the body that improve your mood and make managing your emotions easier.
A walk around the block. A snuggle with your dog or cat. A warm cup of your favorite tea. Our world is so “go, go, go,” it’s crucial to take a moment to enjoy the little things that make you happy. Slowing down to savor the simple pleasures in life has proven, long-lasting effects on mental health. When our “joy bucket” is fuller, the inevitable pressures of life don’t drain us as much. Create a self-care routine to do at the beginning of the day that fills you with peace and satisfaction. It’s a solid way to set yourself up for both success and a deep sense of contentment.
Humans aren’t meant to live in a vacuum. When you’re feeling down, call or visit a friend. (Not on social media; you know, in real life.) A deep conversation about what’s bothering you isn’t a requirement; even small talk, silly stories, or an activity together can improve your mood. And chances are that your friend needs or could benefit from your company, too.
Attending an event in your community or organized by your workplace or faith can also be helpful. In fact, volunteering has proven effects on mental health by providing people with purpose and accomplishment. It even causes your body to produce the same hormones as doing physical activity!
It’s inevitable that when we’re hard on ourselves, we’re hard on other people. As much as you can, try to give yourself grace. Forgive yourself for mistakes. Do things daily that express to yourself that you are loved – by you! Self-compassion is the key to stopping depression and anxiety in their tracks and turning them into an opportunity to treat yourself, and others, with kindness.
We all experience negative emotions, it’s part of being alive in a human body. Whether you’re grieving a loss or just experiencing a down moment, it’s important to acknowledge that feeling and give it space to exist. If this means taking a few minutes to yourself to get centered or a whole day off to rest and recuperate, do it. Be kind to you, first and foremost.
If you’re experiencing prolonged sadness, grief, anxiety, or stress, the caring team at SFCHC is here to help. We offer a number of resources, counselors, and support groups to help you process whatever you are going through. After a screening to get your unique diagnosis, one of our specialists will work with you on a plan to address your specific needs.
Start on the path to mental as well as physical health today by booking an appointment online or calling (818) 963-5690.
