15-minute Hygiene for mental health- how often do you look after your mental health?
You take simple hygiene steps for physical health. But, do you ever think about taking care of your mental health as your physical health? The answer is No. As we are not aware of how to take care of our own mental health. Taking 15 minutes each morning to maintain your mental health, whether you have a specific worry or are just trying to get through your day a little better, is something everyone can benefit from, according to Broderick Sawyer, a clinical psychologist in Louisville, Kentucky. Hygiene is achieved by reducing cortisol levels, the major stress hormone. A purposeful daily stress alleviation practice not only makes you feel better today, but studies show it may also improve your well-being later in life. According to a study from 2020, elevated cortisol levels can contribute to a variety of physical health issues. Emotional management has also been demonstrated to promote health resilience in older people, according to a 2016 study. If you're busy and overwhelmed, setting out 15 minutes in the morning for relaxation may seem like another task to cross off your list. However, Sawyer believes that this inclusion will make the remainder of the list easier to complete. Taking the time to clear your mind at the start of the day ensures that the stresses of the day don't add to an already overburdened system. And, according to Sawyer, if you start the day worried, that is often the baseline you return to throughout the day. You have a calm reference point to which you may return when you start with a clear, relaxed mind. Practicing mental health hygiene is similar to cleaning your mirror and gazing in it to see what is and is not you, Sawyer explained.
We essentially 'practice feeling happy' when we perform these things every day, Sawyer explained. As a result, we may feel more secure in challenging life situations since we have done a good job of sustaining ourselves. Here's how to include it into your regular routine.
Experiment with new activities
Experimenting with different hobbies and anything that provides calm and lowers cortisol is the first step in improving your mental health hygiene, according to Sawyer. He went on to say that it's only a matter of learning to treat and cultivate that inner area with awareness. To begin, set aside 15 minutes each day in the morning to consciously slow down and focus on your inner well-being. The activities you engage in during that time could be things you already do on a daily basis but have made more soothing, such as sipping your morning coffee slowly while taking a few deep breaths or listening to music you enjoy on your commute, according to Sawyer.
Keep track of how you feel as a result of it.
Journaling is a crucial aspect of the experiment, according to Sawyer. Making a note of how you felt after trying a new activity in your 15 minutes and throughout the rest of the day will help you figure out what kinds of things work best for you. Do you feel more relaxed throughout the day? Are you feeling more energized? Are you more capable of dealing with stress? The feeling you're after may shift, but the goal is to establish a baseline that makes you feel better throughout the day.
Be aware of what you require at various times
Sawyer stated that no single activity will always be effective. Keeping track of what you require in various situations might make a big impact. So, if I have a long day ahead of me with a lot of meetings, I might need to be a little more upbeat and upbeat. Because it's a busy writing day, I might need to be more laser-focused. Sawyer explained that the energies are distinct. He explained that this could mean concluding your 15 minutes with a shot of espresso one day and conducting a concentration meditation the next.
As needed, add throughout the day.
That 15 minutes in the morning might not seem so bad after all. In fact, you could find yourself wanting to check in with your mental state more frequently during the day. Sawyer recommended doing some low-impact physical activity, such as walking, biking, or yoga, at any time that feels good, but at least three times per week. If you can, include some time to wind down at the end of the day, shutting off work notifications, walking away from devices, and taking time to decompress, he said. We get to master how well we use that tool or group of tools after we find it for ourselves, Sawyer said.