In today’s fast-paced world, juggling work, school, family, or a combination of all three leaves little room for self-care. Licensed therapist Cat Hoggard Wagley offers simple daily practices that can boost mental health without adding more stress to our already busy lives.
1. Disconnect from Work
Wagley emphasizes the importance of disconnecting from work at the end of the day to boost mental health. She suggests journaling as an effective way to achieve this.
Writing about your workday, any lingering thoughts, and comments or questions for the next day helps in processing and letting go of those thoughts. After journaling, engage in a light-hearted activity like watching Tik Tok or playing video games.
According to Birmingham City University, entertainment can:
- Provide valuable advice
- Build virtual social connections
- Improve overall mood
2. Reconnect Socially
Another way to improve mental health is by reconnecting with important people in your life, such as your partner, friends, or family. Wagley recommends making a point to call someone or have a focused conversation with your partner after work, avoiding distractions.
Better Health Channel notes that strong social connections can decrease anxiety and depression, boost self-esteem, empathy, and trust, and even improve immune system function. Conversely, loneliness is linked to poor sleep, high blood pressure, and increased stress.
3. Get Creative
Wagley advises setting aside 15-20 minutes daily for creative activities. Whether it’s assembling a puzzle, painting, writing, or inventing a new recipe, letting your creativity flow can significantly boost mental health.
Diverus Health reports that creativity can increase positive emotions, reduce depressive symptoms and anxiety, and improve immune system function. Creativity also helps in letting go of unhelpful thoughts from your job.
4. Focus on Yourself
Finally, taking time to focus on yourself is crucial. Whether it’s soaking in a relaxing bath or getting lost in a good book, practicing mindfulness allows you to connect with your surroundings without feeling pressured.
Wagley advises turning off all electronics to ground yourself in reality. NIH News in Health indicates that mindfulness practitioners often have greater enthusiasm for life and better relaxation.
Techniques like meditation can reduce anxiety and aggression. Incorporating activities like meditation, yoga, or even working out into your daily routine can help you unwind and improve mental health. Wagley concludes by encouraging people to integrate these activities into their evenings and space them out, allowing personal time to unwind and reconnect with oneself.
Over time, these practices can lead to improved mental well-being and a healthier lifestyle.