- Learn how to reduce rumination
- Understand system one and system two thinking
- Adopt good sleep habits
- Understand your signs of poor mental wellbeing
- Learn how to identify unhelpful thinking patterns
- Develop your problem solving and self0coaching skills
- Improve your social connections
- Practice mindfulness
- Eat an anti-inflammatory diet
- Learn techniques for dealing with overwhelming emotions such as cognitive defusion, cognitive distraction, and cognitive restructuring
- Practice self-compassion
- Use mood and anxiety trackers (Paper or digital trackers)
- Learn CBT, DBT, and ACT principles
- Set personal goals that inspire and excite you
- Learn Non-Violent Communication (NVC)
- Establish better work-life boundaries
- Begin positive emotions journaling
- Develop better time development skills
- Distance yourself from unhealthy people and relationships
- Learn how to identify and manage triggers
- Regularly spend time in nature
- Practice altruism
- Tune into and express your needs
- Develop a regular exercise habit
- Have regular detoxes
- Practice controlled breathing exercises
- Schedule regular mood and energy-boosting activities
- Reduce energy-draining habits
- Cultivate a regular meditation habit
- Reduce your use of addictive tools (i.e., alcohol, love, sex, overworking)
- Adopt effective relaxation habits
- Identify and challenge perfectionistic thinking
- Improve your assertiveness skills
- Invest in rest
- Be sure to use all of your holiday allowances
- Overcome avoidance and safety behaviors
(Related: Habits That Are Beneficial to One’s Mental Health)
I. Wellness tips: How to respond to crisis?
- “Thank you” for telling me
- Ask: What set this off?
- Seek what they are trying to communicate
- Check-in and invite criticism openly
- Validate No wonder you feel…
- Show concern: Don’t force yourself to not react
- Take a long or short break: Go for a walk by the ocean or make a tasty snack
- Self-examine and be radically open to own experiences
- Show your care with emotional appeal, and please stay
II. Wellness tips: Way to validate yourself:
- It’s very normal to feel this way and sometimes just natural to feel down
- My feelings are valid
- I’m proud of myself
- This is sometimes very hard. What do I need to do to cope with all of this or feel calmer or better about the situation?
- It’s okay to cry
- I’m making progress
- I gave it my best effort
- I am worthy
- Good job!
- I am more than my accomplishments or failures
- My value or self-worth isn’t based on what other people think of me or what are other people’s opinions of me
- Everyone makes mistakes
- My feelings matter, and I will listen to what they are telling me
- I trust my instincts
- Not everyone likes me, and it is okay
- I like myself
- I like — about myself
Note- Fill the blank space with your choice of word.
III. Wellness tips: Self-care tips for improving mental health
- Take a long relaxing bath with some scented candles and bath salts
- Get creative, write down some aspirations, career goals, and create a vision board
- Listen to your favorite music or audiobook
- Have a self-pamper evening, you can also invite your close friends
- Practice you and breathing exercises regularly
- Make fruits infused water and aim for 2-5 liters a day
- Make a nice herbal tea or chamomile tea
- Treat yourself to a tasty hot chocolate once in a while
- Have a deep conversation with your family members
(Also Read: Meditation Guide: How Your Brain Changes After Meditating for A Year)
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