The Making of a Mental Wellness Routine
As I write this post, mental health month is more than halfway over. I could not let the month end without dedicating a post to a topic that I view to be very important, it is an area I am passionate about and look forward to discussing with those whomI have the opportunity to take part in their care.
The development and implementation of a mental wellness routine is considered to be as important, if not, more important than a physical wellness routine. The interplay between mental wellness and physical wellness cannot be overstated, the argument can be made that without mental health, one will find difficulty in maintaning physical health given the tie between how what we think affects what we do.
This post will review what, through research and experience, has been touted to be 8 activities that will contribute to the development and maintainence of mental well being.
8 components of a mental wellness routine
The term routine was used intentionally, a routine requires discipline and consistency and can overcome those times when motivation is lacking. The use of a daily checklist will be helpful in the early stages to remind you of what the routine includes, with time and consistency the routine becomes second nature.
Sleep: Being intentional about getting 7-8 hrs of quality sleep nightly. This means instituting habits that help to promote sleep onset and maintainence predictably. There are a subset of conditions that promote quality sleep collectively referred to as sleep hygiene habits and include:
Set a consistent bedtime
Discontinue screen use at least 1 hr prior to planned bedtime.
No intense exercise in the evening; yoga and stretching may be beneficial.
Hygiene routine i.e. bathe/shower/wash face, brush teeth, change into pajamas
Dark and cool (~68F) room at bedtime.
Read/journal for up to 30 minutes prior to bed in lowly lit room
Physical activity: Daily movement of the body is very beneficial, not only in terms of physical health but also in terms of mental health. Physical acitivity leads to the release of pleasure center hormone known as endorphins, that leads to a sense of pleasure/satisfaction. The movement does not need to be strenuous and is best if something that you enjoy doing so that you can be consistent.
Social connections: Developing and maintaining relationships with people whom are supportive, respectful and trustworthy is important. The quality of these social connnections is far more important than the quantity.
Practice mindfulness: mindfulness is described as “being in a state of awareness of present feelings and thoughts without judgement” . The goal of mindfulness is to focus on the present, to allow for examination of thoughts and feelings objectively and accept them.
Self Expression/introspection: This can be achieved through several mediums, (writing, dancing, acting, singing) but it is important in promoting the externalization and exploration of your thoughts and feelings.
Balanced Diet: What we consume affects how we feel, how our body operates as it fuels our body’s systems. Drinking plenty of water can help with energy, while minimizing caffeine can avoid worsening anxiety. A balanced diet in protein, carbs, fats and micronutrients is essential in supporting body and brain health.
Edifying activities: It is important to engage in activities that support intellectual, spiritual and emotional growth. Reading books, listening to podcasts, engaging in new hobbies etc. These activities can broaden your perspective and lead to improved understanding of yourself and your environment.
Content Filtering: In a time when we are inundated with information using very little effort, it is important to be conscious of the information we give our attention. Information that we expose ourselves to can consciously/subconsciously affect how we think, mood, etc.
These are just eight of many activities that, when engaged in on a regular basis, support the development of mental wellness. Through discipline and consistency will come the successful implementation of a mental wellness routine.
AACAP, Psych Today, NIH