Lets Talk MH (P1)

Nov 1

I would like to include several installments to this topic so be on the lookout for more blogs.

In order to understand and learn more about mental health and its impacts we must first understand the definition. According to the Oxford dictionary, mental health is a person’s condition with regard to their psychological and emotional well-being.

Mental health affects us all regardless of age, race, gender, religion, profession or any other standings we may hold. Many things affect our mental health. Some are genetic impacts such as syndromes. However, to narrow this vast field down I would like to primarily discuss anxiety and depression. I want to discuss these mental illnesses in particular for a few reasons.

First, I can speak and write about what I know based on personal experience. I intend to delve deeper into this in another blog.

Second, to help normalize and move this conversation and others like it forward and away from stigmas that have developed prevalence over time.

Third, for education and support. More people than you may realize suffer from one or both of these disorders. I hope someone can find a relatable story, the support they may need, a resource or a friend in my writing.

Routines

I find that routines can help limit anxiety and prevent as well as treat depression.

A routine can be something small like always putting your keys in the same place. Routines can be a full list of steps such as take a shower, wash your face, make tea, play with a pet, read a book and so forth. Maybe you don't do them in the same order but it can be a staple part of a routine in your day. However, this does not mean that a routine can't change or grow. Something that worked for you when you were 5 likely won't benefit you the same way at 20.

Some of my current personal routines include

When I first get home I always empty my pockets and place my keys into a certain bucket by the door. Then later, even if I am running late, I can dump the bucket into a bag and 9 times out of 10 I have everything I need. Often I'm coming home from work so my pager, ID badge and work related items stay together in this bucket. Mentally being able to visualize where my stuff is keeps my anxiety levels low because I know that I won't have to look for stuff later. Even the fact of knowing that my keys and badge are in my bucket makes my morning run smooth. My day doesn't start with the stress of looking for said keys.

My mother has told me in the past that she gages my mental health by how much I rearrange and reorganise my space. According to her, she once knew I was struggling mentaly because I hadn't talked about what I was switching up in a long time. It is not necessarily a routine but I do like to change my environment fairly often. I find that moving furniture gives me an opportunity to clean behind things but also a change of pace. Something as simple as moving the mugs from the bottom shelf to the second, or as elaborate as moving the bed to the other side of the room. It is something that I find joy in along with a sense of accomplishment. I think I enjoy the process as much as the results.

In the afternoon and evening I do all of my work tasks before I take a bath. It signals to my brain that my daily duties are done. I never work or do any productive activities post bath so my mind and body have come to associate this part of my evening as time to switch to a type of autopilot. Yes, I may eat dinner and journal after a bath but that is something for me and there are no expectations. I'm not joking, when I was apartment hunting the first thing I asked was if there is a bathtub. Mentally, this gives me something to look forward to at the end of a day. On particularly busy, stressful or difficult days I add essential oil or a bath bomb for more enjoyment. Being able to difiniatably end the busy part of my day helps to lower my anxiety especially before going to bed.

If you want to try a routine here are a few ideas on where to start.

Evaluate existing routines and add or retract. I find this best done with paper and pen. Is there anything you have wanted to add for a while? Give it a try. For example, when I adopted Athena, I folded her into my routine. In the morning I tried to make my coffee before feeding her. She was under foot and I was never awake enough to not trip. So, I changed the routine and now I feed Athena first, then I feed and caffeinate myself. This works for us.
Build on to an already existing activity or step in a routine. For example, If you want to start a gratitude moment, try making a daily mantra while brushing your teeth.
Sit with a pen and paper to list the smallest things you enjoy, anything under the sun. Then include some of these items into a routine. For example, maybe you like a particular song that pumps you up for the day. Try listening to this song while driving to work. Or maybe you like poetry, is there a way to add reading a poem a day into your routine? How about photography, try the picture a day challenge.
It takes time. Don't get discouraged if something new is hard or feels strange. Starting is often the hardest part about changing or adding to routines. However, if you have tried and still find that it's not beneficial feel free to try something else. For example, if mantras don't seem to go with morning teeth brushing, try with a coffee instead. Or maybe listening to a gratitude meditation instead of coming up with one yourself. Is gratitude better practiced in the evening?
Do one thing at a time. It's tempting to write out this ideal vision of a routine. However, it's not realistic to jump straight in all at once. This makes it difficult to maintain and appreciate what works and separate what may not be for you. I recommend changing one thing at a time so that you can really evaluate if it is working for you over time. Then add another piece and before you know it you will have built your ideal routine.
Mix and match. Don't be afraid to try that new thing your friend is raving about, but don't be afraid to say no thank you to something that doesn't serve you. Your routines work for you so have fun, feel motivated and find joy in them and you will keep them for years to come.