May marks Mental Health Awareness Month, a cause deserving recognition every month of the year. This topic is so significant and close to my heart that I have chosen to dedicate my life, both personally and professionally, to advancing its cause and development.
Mental health significantly impacts our overall well-being, shaping our daily thoughts, emotions, and behaviors. It is important to distinguish between experiencing challenges with mental health and being diagnosed with a mental health condition. A mental health condition, also referred to as a mental illness, is identified by specific symptoms. Those with mental illness may experience fluctuations in emotions, thoughts, and behaviors, such as sudden mood swings involving increased sadness or anxiety.
I feel it is important to note that a diagnosis can profoundly impact a person’s perceptions and sense of self, reducing them to a label that they identify as ‘being’ versus ‘having.’ I firmly believe that individuals are not defined by their illness; it is something they experience, requiring personalized care and tools. Later in this blog, I delve into evidence-based techniques for effectively managing mental health.
Struggling with mental health or any form of mental illness can sometimes make life feel overwhelming and unmanageable. There are good days and bad days, and it is not always clear what sets them apart. So, how can we bring more mental clarity and stability into our lives? For the sake of brevity, I have decided to spotlight and focus this blog on some of my favorite therapeutic techniques, which are rooted in mindfulness. These techniques serve as effective tools for managing mental illness and nurturing mental health. Mindfulness is a tool I have woven into my daily life, and one I recommend to my clients. When practiced consistently, mindfulness cultivates mental clarity, presence, and inner peace.
So what does mental clarity look like? Imagine this: you wake up feeling refreshed after a restful night’s sleep. Your day unfolds effortlessly, with events smoothly transitioning into one another. By day’s end, you feel a sense of satisfaction with your accomplishments, grateful for a day well-spent, as you ease and settle into your evening.
However, it is unrealistic to expect every day to go according to plan; change and the unexpected are inevitable. Sometimes, we wake up to daunting or challenging days without a clear reason. In either case, we are not powerless and we can regulate our thoughts and emotions. This is where routines and mindfulness are pivotal, guiding us through each moment, one step at a time.
Throughout my life, I have gathered an array of tools to navigate my emotions and moods. These practices have been essential to my daily self-care routine for over a decade, aiding me in overcoming numerous personal challenges and life stressors. I have discovered that maintaining a routine is essential for keeping my mind focused and clear.
Here is a glimpse into my daily routine for managing mental health and promoting grounding and mental clarity:
6AM – 7AM: Wake-Up. While lying in bed, I gently observe my thoughts, noticing any worries or frustrations that arise about the day ahead or past events. Whenever negativity surfaces, I consciously redirect my focus towards the present, raising my vibration through thoughts of gratitude for this moment of stillness, enjoying the comfort of my bed.
7AM – 8AM: Morning Meditation. Meditation is a very intimate experience and any method that helps you connect with the present moment is the right one for you. This could involve prayer, journaling, expressing gratitude, taking walks, or immersing yourself in nature. Meditation can also be a simple one-minute pause to ground yourself before running out the door. Whatever helps you connect with your inner self and total presence is your practice.
Setting an intention. During my meditation time, I also like to check in with how I am feeling by simply asking, “how am I feeling and what do I need?” This technique allows me to set an intention for the day, shaping my mindset and actions, giving the day direction and purpose.
8AM – 9AM: Healthy Breakfast. Beginning my day with a balanced, healthy meal is essential. It serves as the fuel that energizes me and sets the tone for making nutritious choices for the rest of the day. Also, the stomach is known as the ‘second brain;’ what we eat affects our gut bacteria, and inflammation, which in turn impacts cognition and mood.
Meal Time Note: Whenever possible, make an effort to be fully present with your food. Dedicate your attention solely to eating, savoring this quiet time with your meal. I recognize that during a hectic work week, we often feel rushed to finish our meals quickly. However, if we can slow down and be mindful of our food, it not only enhances our mental well-being but also benefits our digestion and physical health too!
12:00PM Check-in: I incorporate moments of pause into my day to reconnect with myself, reassess my emotions, and realign with my intention. Sometimes, this simply means taking a brief three-second pause and a mindful breath to center myself back into the present moment.
7:00PM – 8:00PM Grounding and Gratitude. Once I have completed all my tasks for the day, I retreat to my meditation space and assume the shavasana, or corpse pose, lying flat on my back. This practice helps to quiet my mind and reconnect with my body, bringing me full circle to how I started my morning, fully present and grounded.
After achieving stillness, in mind and body, I reflect on the day, identifying three good things that occurred, which I then write down. Going a step further, I identify why I am grateful and how these people, places, or things made me feel. These steps towards gratitude—reflection, writing, and feeling— truly help me embody the feeling of gratitude, which is in itself so very therapeutic.
This approach to life has slowly evolved over the years and continues to expand and change. My self-care practice is fluid, flexible with my ever-shifting moods and needs. Regularly checking in with myself and consciously meeting my needs helps me develop a deeper sense of self-awareness and self-compassion.
While these tools work for me, I stress the benefits of finding your own personalized self-care routine. It is not a one-size-fits-all, so I have provided resources for independent exploration.
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Breathing exercises: Techniques like deep breathing, belly breathing, or counting breaths can help promote relaxation and focus.
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Resource: Mindful Breathing Meditation (YouTube)
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Body scan meditation: This involves systematically focusing attention on different parts of the body, promoting relaxation and awareness.
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Resource: Body Scan Meditation (Mindful.org)
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Mindful walking: Paying attention to each step and the sensations of walking can bring awareness to the present moment.
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Resource: Walking Meditation (Mindful.org)
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Journaling: Writing down thoughts and feelings can help increase self-awareness and provide a sense of clarity.
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Mindful eating: Paying attention to the sensory experience of eating, such as taste, texture, and smell, can enhance enjoyment and awareness.
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Resource: Mindful Eating Exercise (Healthline)
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Gratitude practice: Taking time to reflect on and write down things you’re grateful for can cultivate a positive mindset and increase resilience.
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Resource: Gratitude Meditation (Mindful.org)
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Visualization: Imagining a peaceful scene or a positive outcome can reduce stress and promote relaxation.
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Progressive muscle relaxation: Tensing and then relaxing different muscle groups in the body can release physical tension and promote relaxation.
These resources provide a starting point for exploring mindfulness techniques, but remember to find what works best for you through experimentation and practice.
<3 ~J.
Other Resources to Explore:
21 Mindfulness Exercises and Activities for Adults
https://positivepsychology.com/mindfulness-exercises-techniques-activities/
References
National Alliance on Mental Illness – Mental Health Awareness Month 2024
https://www.nami.org/get-involved/awareness-events/mental-health-awareness-month/
2024 Mental Health Awareness Toolkit
https://www.health.state.mn.us/communities/suicide/documents/mhawarenessmonth.docx