Connecting Texans to information and resources for mental health and addiction

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Types of Support for Mental & Emotional Health

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Connecting with Others

Having social relationships are extremely beneficial to maintaining your mental health and overall wellbeing. If you can, reach out to friends or family for support and connection.

  • If you are in a relationship, spend time with your spouse or partner. Even if it’s difficult to go on regular dates, set aside time each day to reconnect, even if you just have time for a cup of coffee together in the morning for 5-10 minutes. 
  • Finding group activites like book clubs, group exercise classes, or clubs can help you build and maintain social relationships while managing your mental health.
  • If you cannot find people to connect with in your area, try online communities and forums!

Technology

In difficult times, you may find yourself scrolling through your phone or browsing the internet. It can be helpful to use apps and websites with positive information and healthy self-care tips.

Self-Care Strategies

  • Routines
    • Having a routine can lessen stress throughout the day.
    • If you've been prescribed medication, remember to take it according to your doctor's instructions. Establishing a regular medication routine or setting reminders can help ensure you stay consistent with your dosages!
  • Sleep Hygiene Getting a good night's sleep is one of the most important things you can do for your mental well-being. When you sleep, your body and mind has the chance to heal itself and process information so you can handle your waking life better.
    • Try to stick to a sleep schedule to regulate your body.
    • Having a bedtime routine can help you fall asleep faster. Try journaling, meditating, or reading 20 minutes before bed.
    • Avoiding TV, video games, and other electronics 30 minutes before bed will help your brain wind down for sleep.
  • Nutrition- Sometimes stress or mental illness causes unexpected changes in appetite which can lead to under or over eating. Neglecting to properly nourish your body because of this can leave you feeling foggy-headed, dizzy, low-energy, and has harmful consequences on your health.  Listen to your body and choose foods you enjoy and leave you feeling energized and satisfied.
    • Some other helpful tips to remember:
      • Stay hydrated, especially in hot weather!
      • Sharing a meal with a friend or family can be a great way to connect.
  • Exercise- Self-care isn't just taking care of your mind, but your body too! Exercising releases endorphins in your brain, elevating your mood and lowering your stress. It also improves blood flow throughout the body, leaving you feeling refreshed and energized. There is no need to push yourself too hard or do a type of exericse you don't enjoy; even light activity like walking or playing sports can benefit your health. Inviting a friend or family member along with you can make exercising a fun, social activity too!

Tools to Help Manage Stress

  • Deep Breathing Exercises
    • Take in slow, deep breaths and breathe out slowly, focusing on the rise and fall of your lungs.
    • Practice deep breathing at least once a day. It's a great way to get your day started, center yourself during the day, or wind down for bed.
  • Music
    • Listening to music that matches your mood can help you to let out some energy and emotion.
    • Likewise, listening to soothing, relaxing music can help you calm down and unwind.
  • Hobbies
    • Any hobby or acitivity that brings you calmness without causing harm to yourself or others can be helpful for coping with stress. Some mindful activities you may enjoy or use to relax are:
      • Reading
      • Journaling
      • Playing with a pet
      • Coloring
      • Gentle yoga
      • Playing an instrument
      • Guided meditations
      • Going outside for a walk in your neighborhood or out to the park
  • Set Healthy Boundaries
    • Finally, setting healthy boundaries preserves your mental well-being by making sure you don't over-exert your energy. It's important to make the effort to spend time doing enjoyable activities and spending time with loved ones. However, it's okay to say "no" if you need to take some time for yourself.

 

The information on this site is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified mental health provider with any questions you may have regarding a medical condition. We do not recommend or endorse any specific tests, mental health providers, products, procedures, opinions, or other information that may be mentioned on this site. Reliance on any information provided herein is solely at your own risk.

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