10 WAYS TO PROTECT YOUR MENTAL HEALTH
Content warning – this post discusses mental health.*
There’s no denying we’re amid a crisis like we’ve never experienced in our lifetime, and chaos and confusion has surged as a consequence. It’s normal to experience a range of emotions – from fear to anger, worry to anxiety. But in every situation God wants us to remain steadfast in our faith, mentally strong and emotionally robust.
Here are 10 tips that will help you (and I) stay grounded and resilient during this time of global uncertainty.
Let go of WHAT you can’t control
During this season (and every one that follows in fact) it’s vital that we hold loosely the things we cannot control and focus more on the things we actually can - like our attitude, our outlook and what let rattle around in our head. We may not have control over the economic state of our country, our job situation, or our ability to go outside, but we can choose to pause, count our blessings, live grateful and speak faith over fear. Stop focusing on the things you can’t regulate and give attention to the things you can, like your internal narrative, your inward disposition and how treat those closest to you.
2. Remain grateful
Gratitude has an amazing way of keeping things in perspective.
If the last few weeks have taught me anything, it’s to be thankful for all the things I once took for granted and appreciate the blessings (and privileges) I still have. Thankfulness has the power to shift your mindset which ultimately influences your emotions, moods, and experiences. Try starting a gratitude journal where you list people, moments, and things you are thankful for. The Bible tells us 1 Thessalonians 5:18, “In everything, give thanks,” not, “For everything, give thanks.” The truth is, no matter who you are or where you live, we all have something to be grateful for.
3. Stay connected
Social distancing does not equal relational disconnection.
It’s so important that during this time we “stay connected.” Although it may not be possible to be face to face, we can still be heart to heart and be intentional about keeping in touch. That may include zoom calls, WhatsApp video chats or Facebook watch parties. Find people you love and lean into them for support. And don’t just vent, pray! There are plenty of online prayer meetings taking place right now that you can join in on and add your faith. My church, Kingdomcity, has regular devotional and prayer times every month. You’re welcome to join in on any of them. And remember staying in touch includes being present with those right in front of you. I’m not gonna lie, having dinner with my husband and kids at home every night has been really nice. For at least a few hours a day we’re fully focused and present with one another. We’ve been playing, reading, and talking so much more! I’m hoping this is a habit we learn to implement in our family, not just for a season, but for a lifetime.
4. REACH OUT
Don’t struggle in silence or in solitude. If you’re feeling down, sad, worried, overly anxious talk to someone. Tell someone you trust.
Talking about your feelings and processing your thoughts will help bring a sense of perspective and stability.
If you need to, see a Christian counsellor or a Psychologist. I’m a huge advocate of walking this journey of faith out with a fellow traveller, like a therapist. They’re not supposed to become your God, they’re simply there to walk with you towards Him and hopefully help unload some of the baggage you’ve been carrying along the way. Even if you live in a country where you can’t meet face to face, there are so many online portals that you have access to right now. And always remember, the Holy Spirit is our counsellor, not just by name, but by nature. Talk to Him, confide in Him. Listen for His voice and let His tangible presence restore peace to your heart and comfort to your soul.
5. Eat HEALTHY
Yeah I know, that’s easier said than done, I get it. I’m a bit of sweet tooth myself. But what you eat undoubtedly influences your emotions and mood, and can leave you feeling lethargic, sluggish or even downright sick. As much as you can, eat nutritious healthy meals and do your best to avoid exorbitant amounts of junk food. It’s a good idea to steer clear of sugary drinks and excessive caffeine. Keep hydrated and always drink lots of water. According to Dr Chris Beer, “water is the most important nutrient that our bodies need and is involved in almost every bodily function.” You don’t need to revolutionize your eating habits over night, just take a few steps forward to consuming more nutritious food, whatever that means for you.
6. KEEP active
As much as possible stay active, and if feasible, exercise. Exercise has so many positive effects, from improving your energy levels to releasing a flood of feel-good chemicals from your brain to your body. Exercise has also shown to improve your mood and decrease feelings of depression and stress. Honestly, I’m not super fit but I’ve been making the effort to work out at home (or go for a slow walk with my kids ha) at least a few times a week.
If you have the ability, I’d definitely recommend getting out in the fresh air.
Even if that means just sitting in your backyard or walking out onto your balcony. There are numerous health benefits associated with sun exposure, including boosting vitamin D levels, enhancing mood and energy, setting your body clock, and improving your sleep patterns. For others, going outside isn’t possible, but you can still do your best to add some movement to your day. Even if that means jumping on YouTube and doing a basic 10-minute workout on your living room floor.
7. SLEEP WELL
Sleep is another commodity you don’t want to go without in any season of life.
Sleep is vital for good health yet so many of us try and run on as little as possible.
Don’t stay up all night surfing YouTube, you’ll end up exhausted and groggy the next day. Good sleep is essential, but don’t just sleep - rest. You may be surprised but the two are very different. Rest and recovery involve not just stopping physically but giving your mind time to slow down, repair and recuperate. For those working from home or schooling your kids, don’t let the days just roll into one. Establish a new routine and try and go to bed and wake up at the same time each day.
8. LIMIT SCREEN TIME
Technology is an incredible tool, especially in this season to help us stay in touch, but the way in which we use it and for how long is definitely important. It’s vital to set limits on how long you spend on your phone or computer.
Scrolling social media all day non-stop may actually do more damage than good. Learn to switch off and unplug.
If you’re feeling tired (yet wired) at night you may be suffering from overstimulation. This simply means your senses are on overload and your body and your mind will eventually pay the price. On that note, avoid excessive media coverage. Continually reading news stories and articles may contribute to heightened feelings of worry and anxiety. Do your best to stay informed and up to date without being consumed with constant updates. One way our Pastor, Mark Varughese puts it is this, “Read the news, but meditate on God’s Word.” Which leads me straight to point 9.
9. MEDITATE ON god’s WORD
I don’t have all the answers, but God’s Word definitely has a lot of promises.
It’s essential that during this time (and every other) you press into God, meditate on His Word, and pray with authority. I recently wrote a blog called, “Scriptures to cling to in this season of crisis.” It personally helped me navigate my own questions and doubts. God’s Word promises us peace in the storm, protection from harm, perseverance to endure, perspective that’s eternal and purpose in every season.
Here are a few verses that may encourage you too.
“Lord, even when your path takes me through the valley of deepest darkness, fear will never conquer me, for you already have! You remain close to me and lead me through it all the way. Your authority is my strength and my peace. The comfort of your love takes away my fear. I’ll never be lonely, for you are near.” Psalm 23:4 (TPT)
“We have this certain hope like a strong, unbreakable anchor holding our souls to God himself.” Hebrews 6:19 (TPT)
“So, we’re not giving up. How could we! Even though on the outside it often looks like things are falling apart on us, on the inside, where God is making new life, not a day goes by without his unfolding grace. These hard times are small potatoes compared to the coming good times; the lavish celebration prepared for us. There’s far more here than meets the eye. The things we see now are here today, gone tomorrow. But the things we can’t see now will last forever.”
2 Corinthians 4:16 (The Message)
There is so much power in His Word and activating it in prayer. So, join your faith with the army of saints and stand in the gap for yourself, your family, and our world.
10. HELP someone else
Reaching out to help someone else has a divine way of helping you! In seasons like this, it’s the little things that can actually mean the most. Reaching out to another person who’s struggling or alone will make the community so much stronger. Last week my kids and I wanted to show their teachers how much we appreciated their commitment, so we went out and bought them a gift and card. As I handed her the gift, I could see her holding back tears. I must admit I was holding them back myself. I know it’s just a small gesture, but there are so many little things we can do to take the focus off ourselves. I guarantee it’l pull you out of any kind of rut.
In the beautiful words of Corrie Ten Boom, let me end on this. “Never be afraid to trust and unknown future to a known God.”
I hope you were encouraged by this. Much love.