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Mental health affects us all. According to the National Alliance on Mental Illness (NAMI), one in five adults experience mental illness Every year. Both NAMI and Forbes Health list suicide as the second leading cause of death among adolescents only, ages 10 to 14. The CDC reported that the number of adults increased by 2.4%. receiving mental health treatment From 2019 to 2021. There is no doubt that poor mental health can impact relationships and the ability to succeed at home, work, and school.
Mental health can be difficult to manage. Nine years ago, I decided I wanted to learn more about it and hired a qualified therapist (who I still see weekly). After nearly a decade of focused work, we’ve found that the following five habits dramatically improve our mental and emotional well-being. I discuss these practices with my clients every day, and literally every one of them reports positive effects from the practices.
Related: We need a real commitment to mental health in the workplace. Here’s how and why.
1. Identify and prioritize what’s most important. you
It’s easy to get caught up in the demands of others and forget about yourself. Decide what activities, hobbies, events, and jobs you like the most and prioritize them. If we don’t spend time doing things that move us, our mental health often suffers. It doesn’t matter if you play pickup soccer, draw a picture, or play the guitar. Find what you love to do and dedicate time to it regularly. Have a dream and articulate it.
If you have always wanted to learn to speak a foreign language or write a book, we recommend that you do not lose sight of it. Some people forget about these goals when they have children or start getting older. Balancing the demands of family and career with your own needs and interests can be difficult, but not impossible. It starts with believing you can do it and committing to doing it, no matter what happens. First, create a vision board or mission statement and post it somewhere visible. This will help you remember what’s most important.
2. Set and enforce boundaries
Don’t be afraid to say no. Some of us are brought up to be people pleasers and always feel like we have to “do everything.” This idea is wrong. When you say “yes” to one thing, you automatically say “no” to something else. If that “something else” is always yourself, you probably don’t care about your mental health. In my experience, this will catch up with you too. Unhappy, frustrated, and burnt-out people spend an enormous amount of time doing things for others and very little time doing things for themselves. Figure out what you really want to do and what you don’t want to do. And state it clearly, confidently and without guilt.
As Stephen Covey said, “The more yes you have in mind, the easier it is to say no.” Once you know what’s most important (to you), you can create space for it. easier to create (and protect). First, put what you most want to accomplish on your calendar and breathe into it. Use Outlook or another calendar to schedule time for your top priorities. This will help you say no when a last-minute conflict arises.
Related: Entrepreneurs plan their day down to the minute for ultimate success
3. Honor and validate your feelings
Most of us like to be right. It can be understood. It feels good to know things and feel right. But sometimes our desire to be right gets in the way of actually doing the right thing. Gaslighting others is not uncommon. Often people invalidate other people’s experiences, beliefs, and feelings simply because they are not their own. I can’t control how often this happens to me, but can Control your reactions. Try to connect with yourself regularly and truly understand your emotions. Once you understand what it is, trust and listen. Don’t allow them to talk to you.
It’s another thing to receive advice and guidance from someone you care deeply about (someone who has your best interests at heart). It’s quite another to be gassed by someone who feels threatened by your success or uncomfortable with a difference of opinion. If you choose to be influenced or persuaded, make sure it’s for the right reasons. First, regularly journal or talk to a therapist (or coach) about how you’re feeling. This helps you connect with yourself and become aware of what you are actually experiencing.
4. Celebrate every step of your journey
When it comes to chasing big goals, the road is long. You may feel discouraged easily. Remember to celebrate your efforts along the way, not just at the end. Take time to acknowledge what you’ve done well and be proud of yourself. Instead of aiming for perfection, focus on progress. Are you smarter, stronger, braver than you were a few months ago? What about a year ago? If the answer is yes, try to choose to be happy with yourself and your situation, even if it’s not completely over yet. Start by keeping a gratitude journal or list of your accomplishments. Catalog the specific things that are working well. If you do this consistently, you will rewire your tendency to look at negativity and engage in negative self-talk. Instead, you’ll notice more good things. And it feels good.
Related: 3 reasons to celebrate small successes in business
5. Only associate with people who support your mental health.
It matters who we surround ourselves with. Many people who struggle with their mental health continue to associate with others who actively try to undermine them. After all, we tend to adopt the beliefs, values, and ideas of those we see most closely. When you hang out with negative people who complain, you tend to do the same. If you’re dating a cat-like person who likes to gossip, you’ll likely develop a tendency to criticize.
“There are two things that get in the way of our happiness: living in the past and observing others.” If you care about your mental health, it’s important to surround yourself with like-minded people . Have goals, pursue them with passion, set and enforce boundaries, and spend time with people who respect you for doing the same. First, take inventory of the people you spend time with. How do you feel when you are near them? Do they support and encourage you? Do they support your goals? If not, limit your interactions with them and replace that time with other activities.
Most of us face tremendous external pressure from our bosses, family, and even friends. It’s very difficult to put yourself and your well-being above the needs of others, but you have to do it. Promoting yourself is difficult, but practicing these five principles on a regular basis will make it easier.