If you know me, you know that in general, I am a fairly optimistic person. And in general, my mental health is typically stable.

Of course, one of the areas I’ve been growing in the last few years is to be able to recognize the hard and the tough. I’m learning to meet people where they are and not try to show them the positive light, which I’ve learned is not helpful. When someone is struggling or suffering, you don’t need to say, “well, at least [fill in the blank].” Again, not helpful, and thanks to Kate Bowler and the Everything Happens Podcast for helping me learn this.

Even though optimism is kind of my normal state, just like everybody else, I have my dips. When that happens, I have learned enough about myself and I have learned enough about what makes me feel and function well that I now have tricks and tools in my bag that I will intentionally do.

None of these are earth shattering. In fact, many of them you have heard throughout the years through mental health conversations on my Graced Health Podcast. This post is me pulling much of their wisdom together and applying it to my own.

I have developed eight strategies that I will be intentional about for a period of time until I turn that corner and feel better either in my body or in my mind, or both. If you’ve ever dealt with these little dips and depressions, you know that sometimes you will feel that in your body, even if you think your mind is okay.

Following is a summary of the nine strategies I use to care for my mental health. If you’d like an expanded, more personal version, listen below to the episode I created for my Graced Health Podcast.

Nine strategies I use to help care for my mental health:

1. Fiercely Protect Your Sleep

Sleep plays a crucial role in mental health. Prioritize getting enough sleep by establishing a consistent sleep routine. Set a regular bedtime, create a relaxing environment, and avoid screens before bed. Protecting your sleep helps regulate cortisol levels and allows your brain to filter out unnecessary information, promoting emotional well-being.

2. Avoid Alcohol

Using alcohol as a coping mechanism is not a sustainable solution for dealing with emotional or mental challenges. Alcohol can negatively impact your mental health and disrupt your sleep patterns. By abstaining from alcohol, you provide your body and mind with the opportunity to find healthier ways to cope and improve overall well-being.

3. Be Mindful of Your Diet

Intentionally choose foods that support mental health. Increase your intake of plant-based foods, as well as omega-3 fatty acids found in fatty fish like salmon or steelhead trout. Magnesium, found in leafy greens, nuts, and seeds, is also beneficial for mental health. Additionally, consider supplementing your diet with magnesium if needed. Nourishing your body with nutrient-rich foods can positively influence your mood and cognitive function.

4. Limit Sugar

While indulging in sugary treats occasionally is not harmful, excessive sugar consumption can impact mental health negatively. Processed foods, including those high in sugar, can contribute to mood swings and energy crashes. Practice moderation and be mindful of your sugar intake to maintain stable energy levels and support overall mental well-being.

5. Embrace Fresh Air

Spending time outdoors and breathing in fresh air can have a significant impact on your mental health. Even a short five-minute walk outside can boost serotonin levels and enhance your mood. Additionally, exposure to natural light during the day can help regulate your sleep-wake cycle, leading to improved sleep quality.

6. Engage in Regular Exercise

Exercise is a powerful tool for managing mental health. Engaging in physical activity releases endorphins, which act as natural mood lifters. Find an exercise routine that suits your preferences, whether it’s walking, jogging, yoga, or any other form of physical activity. Aim for at least 30 minutes of moderate exercise most days of the week to reap the mental health benefits.

Additionally, incorporate mindfulness techniques into your daily routine to manage stress and enhance your mental well-being. Mindfulness meditation, deep breathing exercises, and journaling can help you stay present, reduce anxiety, and cultivate a sense of calm. Experiment with different techniques and find what works best for you.

7. Seek Social Support

Maintaining social connections is vital for mental health. Surround yourself with supportive friends and family who uplift and understand you. Engage in activities and hobbies that bring you joy and allow you to connect with others who share similar interests. Building a strong support network provides emotional nourishment and can alleviate feelings of loneliness or isolation.

I do this by scheduling “walk and talks.” I schedule a time to walk with a friend, either in person or on the phone, and we catch up. Sometimes we keep it light and other times we go deep. I’ve made deep friendships with cherished friends on the sidewalks of my neighborhood and am so grateful for the time I can spend with them.

8. Make an appointment with a therapist

Therapists offer skills that you can’t fully get from friends or loved ones. They provide a safe and non-judgmental space to openly express and explore your thoughts, emotions, and challenges. Just like I’m a proponent of using certified personal trainers in your health journey, therapists are trained professionals who can offer valuable insights, guidance, and coping strategies to help navigate and overcome personal difficulties. And of course, therapy can lead to improved mental health, increased self-awareness, enhanced problem-solving skills, and ultimately, a better overall quality of life.

9. Allow change

Just because you’ve been doing something one way doesn’t mean you have to continue it that same way. We all have seasons in our life, and sometimes switching up your habits, systems, or rituals might be the thing to help your mental health get out of the rut.

Caring for your mental health is an ongoing process that requires intentional effort. By implementing these eight strategies – protecting your sleep, avoiding alcohol, mindful eating, limiting sugar, embracing fresh air, engaging in regular exercise, seeking social support and embracing change – you can take proactive steps towards enhancing your mental well-being. Remember, everyone’s journey is unique, so find what works best for you and be gentle with yourself along the way.