Mental health and mental wellness are topics that many hesitate to discuss. Despite this, up to 6.7% of adults will experience a depressive episode in a single year, and 18% of the US population will be diagnosed with an anxiety disorder at some point in their lives. We know that anxiety and depression often occur together, and that depressive episodes are often experienced multiple times throughout the life. One of the most beneficial yet difficult steps to take is to acknowledge when there is a problem. This acknowledgment can occur anytime and to anyone; preferably someone within your immediate support network. Regardless, sometimes the verbalization of acknowledgement can be a powerful experience. When you’ve acknowledged there is a problem, there are a variety of steps you can take, including, but not limited to:
1. Seek an outpatient therapist
2. Explore the things that make you feel good (and do more of them!)
3. Explore the things that make you feel bad (and do less of them!)
4. Continue to seek social support
5. Consider whether psychotropics (mental health medications) could be beneficial as a tool for temporary re-stabilization
6. Develop a mindfulness practice, which could include:
Yoga
Meditation
Diaphragmatic breathing
Practicing a non-judgmental stance
7. Consider what lifestyle modifications could be made to reduce symptoms, such as:
Reducing caffeine intake
Reducing alcohol intake
Developing a sleep schedule
Examining dietary matters
The list goes on. Everyone’s journey to wellness will be slightly different, and what works for you may not work for others. The important part is to identify the problem, explore possible solutions, continually seek support from those you care about, and to remember, you are not alone.
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