May is "National Mental Health Month"

Tips for Maintaining Your Mental Health

By Nancy Harris

May 28, 2004

Most of us know how to keep ourselves physically fit: With exercise, a nutritious diet and regular check-ups. But did you know maintaining your mental health takes the same amount of attention?

Mental health, like physical health, is essential to a productive and enjoyable life—something all of us want. It can be defined as peace of mind, and includes the way we balance our needs, ambitions, relationships and feelings to meet everyday challenges. Many of us don’t give much thought to our mental health, yet it affects the way we get along with family, friends and coworkers.

It’s easier than you might think to care for your mental health. Here are some ways to get started:

Treat your body right. The things you do to protect your physical health will also help your mental health. Eat sensibly and healthfully. Cut down on alcohol and eliminate tobacco and other drugs that can affect your ability to control your actions and emotions. Most important, be physically active. Exercising just 30 minutes a day will improve your energy level, sleep patterns and even your self-esteem. At work, take periodic breaks, including getting out of your chair and stretching and walking a bit. You will avoid burnout and feel more refreshed.

Talk it out. When you’re faced with a problem, talking with someone else about it will help you release pent-up emotions, see things more clearly and feel a sense of companionship.

Take one thing at a time. When you’re feeling overwhelmed, make a list of tasks that absolutely must be done. Rank them in terms of importance, and work on them, one at a time.

Get your mind off your troubles. Do something that relaxes you. Read, play, take a hot bath, listen to music, work a crossword puzzle or take up a hobby. Making time for enjoyable activities is important.

Keep a journal to identify the stressors in your life. Just identifying the causes of frequent stress in your life can help you cope and gain a sense of control. Some stress is unavoidable. The key is to reduce the stressors that you can control.

Use positive visual imagery. Use pictures in your "minds eye" to help you relax and feel rejuvenated in just a few minutes. Sit in a comfortable chair, close your eyes, and imagine a place where you have felt at peace, like the beach.

Be honest about your limitations. It’s essential that you learn to say "no." When you have the option, eliminate things that are not crucial for you to do—or to do immediately.

Give yourself a break. No one is perfect. Striving to be the best in all things leads to worry, anxiety and, eventually, failure. Allow yourself to be human.

Manage your anger. Retreat before you lose control. Allow time for you and the other person involved to calm down. You’ll be better able to handle the problem constructively later.

Get help. Asking for help is not a sign of weakness. Sometimes, we can get completely overwhelmed by feelings that do not go away or are so intense that they get in the way of our daily life. If this happens to you, seek help and referrals from your Employee Assistance Program (EAP), your primary health care provider, a private mental health provider or the professionals at Southeast Mental Health Services.

For more information about coping with life’s challenges, contact Southeast Mental Health Services at 1-800-511-5446 (www.semhs.org) or the National Mental Health Association at 1-800-969-6642 (www.nmha.org).