10 Things to do for your Mental Health if therapy is not for you

The biggest myth about mental health is that therapy is the only way to take care of your mental health. However, this understanding dismisses concerns about access, stigma, demographic variables, emotional readiness, Online Couples Therapy and the toll it takes to be in therapy.

However, there is good news, therapy is good for everyone but it's not the only way of caring for your mental health. While these are no replacement for therapy, they do complement your therapeutic journey.

This blog is the first of a four-part therapist and research-backed list of 100 ways to care for your mental health.

Get Some Sun: Exposure to the Sun releases serotonin, a mood-enhancing chemical. The Sun has been found to have a more positive impact on mood as compared to any other environmental factor. Research has found that people living in darker climates are more prone to low moods and seasonal affective disorder.Move Your Body: One of the best things you can do for your mental health engages in physical exercise. It could be anything ranging from brisk walking, dancing, or aerobics to an extended session at the gym. Exercise is as effective as antidepressants to treat depression.Engage in Mindfulness: Mindfulness refers to being fully present in the now. It could be as simple as eating your food slowly as you relish every bite. Mindfulness can also be done via breathing or colouring. Mindfulness helps us become aware of our thoughts and feelings so that we can manage them better when overwhelmed.Develop a Bedtime Routine: Sleep disturbances significantly contribute to mental health deterioration. These may include emotional distress, cognitive impairment, mood disorders and increased stress. Developing a sleep schedule and priming your brain for a schedule helps get restful sleep. A proper bedtime routine can includeChanging into comfortable clothesLimiting the use of caffeine at least 8 hours before sleepLimiting screen time to 60-90 minutes before sleep. Putting devices away is essential because the blue lights emitted by our devices inhibit sleepDimming the lights and regulating the temperature also helps prepare the body for sleepWriting a to-do list for the next day sends a signal to your brain that you will act upon these tasks the next day, reducing overthinking and stressStart a Worry Hour: If overthinking keeps you awake at night or work stress drives you to the edge, a Worry Hour is your best friend.  Simply put, a worry hour refers to the time scheduled simply to worry. Block 30 minutes at the same time every day to worry. This way, every time your mind starts overthinking you can tell it to wait for the worry hour and spend only 30 minutes worrying.  Research finds that planning worry time reduces stress and anxiety.Brain Dump: A brain dump simply means thinking on paper. Put a timer for about 10 minutes and write everything that comes to your mind. This doesn’t have to make sense to anyone else. Later, read your brain dump and look for actionable items. Make a separate list and start workingCircle of Control: Are you feeling out of control or as if someone or something is out there to get you? Here’s a brief outline of the out-of-control activity that will help you feel more in controlDraw 3 concentric circlesThe innermost circle is your circle of control: Here, write down things that are 100% in your control and you can act on themThe middle circle is your circle of influence. Here, write down things that may not be in your control completely, but you can try to change via influence.The outermost circle is your out-of-control circle. This is the space to pen down things that are completely out of your control. Things you basically can’t change.Example

Suppose you are looking to apply abroad for further education or work opportunities. This process can be very overwhelming. A circle of control activity can help you get a grip on things. Your circle of control may be

Circle of control: Ensuring the colleges you apply to match your profile, not missing any deadlines or putting your best foot forward concerning your statement of purpose

Circle of Influence: Your other commitments, your levels of productivity, which college you finally go to

Circle of No Control: The number of interviews you get, which colleges you get through 

Example Image of a Circle of Control

Build a Routine: Create a routine. Wake up and sleep at the same time every day. Get in some physical activity and then start your work. The more you build habits the more your day will be automated. The automation will reduce brain power utility and thereby reduce opportunities for overthinking and stress to creep in.Limit Media Consumption: Unfortunately, the news is more negative and more easily accessible than our minds can handle. Our minds were built to get news only from a friendly neighbour, it wasn’t prepared for multiple devices to be throwing negative news at us 24*7. For context, an Indian consumes 20 GB of data a month.  This amount of information allows for easy negativity.Practice Gratitude: A meta-analysis of responses from over 30, 000 participants’ shows that a higher degree of gratitude reduces susceptibility to depression and other mental health concerns. Develop a gratitude practice. This could be any of the followingThree Good Things: At the end of every day, make a list of the 3 best things that happened10 Things: At the end of your day, make a list of at least 10 things that you would like to be grateful forGratitude letter: Write a letter of thanks to one person a month. You may or may not send it to them although sharing the letter increases your sense of gratitude significantly

We hope this helps you work towards better mental health, even without therapy. If other things help you work towards better mental health, let us know in the comments below. For more information you can visit our website: https://www.heretoheartherapy.in