August is Mental Health Awareness Month. We all go through periods of stress, anxiety, and grief, which can adversely impact how we feel about ourselves, others, or our lives. Feelings are not “bad”; they are just a signal of something that needs to be processed, dealt with, and/or adjusted to. Most of the time, we can accept how we are feeling and what we are going through without being hard on ourselves or others. We are able to gather the tools to work through it by journaling, prayer, reading, and getting emotional support from friends. Sometimes a trauma or loss is best addressed by seeking professional help. Whether we are healing on our own or with the help of a professional, we can help lessen the level of stress in our lives and cope better with these seven important lifestyle habits.
Nutrition & Hydration
There is a saying: “You are what you eat,” which is so true. The microbiome in our gut has a major physical influence on our mood. Eating processed and fast foods and added sugar fuels inflammation, leaving you agitated, sluggish, and depressed, while feeding harmful gut microbes that multiply and drive cravings for more. When we eat more plants and foods free from chemicals (pesticides, flavorings) and preservatives, we will feed the good bacteria so they will flourish. We need 9–13 cups of fruits and vegetables of all colors and kinds every day. When we meet our daily essential nutritional needs, we can feel calmer and happier as our body has what it needs to efficiently run, repair, replace old and rogue cells, and eliminate foreign invaders (viruses, bacteria, etc.). Drink water throughout the day. You will know you are drinking enough if your urine is pale.
Exercise
Getting the heart rate up helps improve mood by generating endorphins. Choose what kind of cardio exercise you love to do and decide to do it every other day. It can be calisthenics at home (e.g., marching in place, squats, jumping jacks, lunges, mountain climbers, jump rope, etc.). It can be hiking, jogging, biking, swimming, or taking a Zumba class. On the off days from cardio exercise, do strength-training exercise at least twice a week to improve muscle tone, flexibility, and strength. Pilates is good for toning, but weight training also helps to strengthen bones, which is important to avoid fractures from falls. Combining a good diet, a good detox (Shred10), and exercise can help one lose excess weight–and that can feel so good.
Sleep
Adults need 7 to 9 hours of sleep at night. Create a nightly routine of turning off electronic devices an hour before bed and doing some reading to relax or journaling to process the day. You will know you are getting enough by feeling refreshed and ready for your day upon awakening. It is best to finish eating by 7 PM, to be in bed in a completely darkened, cool room by 10 PM. The hours of sleep before midnight help one get more REM cycles of deep sleep, the only time the body is able to do some repair functions. Getting a good night’s sleep helps memory and the ability to cope with the demands of the day.
Mind Your Thoughts
We have thousands of thoughts a day, and we influence how we feel by what we are saying in our mind. We can stay stuck in a pattern of not effectively coping by ruminating on fears or being hard on ourselves. We need to choose hope, trust, and the truth that God loves us and is there for us. Uplifting music can be a jump-start to feeling and thinking positively.
Social Connection
It is very important to foster and invest in personal relationships. Select people who share your values, ambitions, and standards and who are good friends. Social media does not satisfy that need for connection; in fact, the opposite is true. People who spend a lot of time on social media or consuming news tend to be anxious and depressed, so limit your exposure. Take initiative and invite people over to your home, go for a walk, or visit a museum. You may need to remind them you need them to listen because you need to be heard and affirmed, not to give advice. Get involved in your church, volunteer for a ministry you care about. We need community.
Grounding & Sunshine
Studies have shown 15–30 minutes a day barefoot on the ground helps negate the effects of being exposed to EMFs (cell towers, WiFi, electronics), which causes stress to the body. Concurrently, get sunshine on the majority of your skin so your body can produce Vitamin D, which is nourishes the nervous system. While you are at it, enjoy nature, listen to the birds, smell the flowers.
If You or a Loved One Needs Help
If our emotional burden starts to disrupt self-care, sleep, or responsibilities—or we find ourselves isolating because we don’t feel like ourselves—we should seek professional help. If we notice a loved one who seems stuck, depressed, speaking hopelessly, or withdrawing, we need to reach out. Caring connection can save a life. If there’s immediate risk, call or text 988 in the U.S. or contact local emergency services.
When the righteous cry for help, the Lord hears and delivers them out of all their troubles. The Lord is near to the brokenhearted and saves the crushed in spirit. Psalm 34:17–18
SINCE 1979