Why is a Mental Health Toolkit Essential?
by Denice Buzzetto, MHP Peer Specialist
Mental health toolkits are essential because they provide a range of techniques to help you cope with negative or difficult emotions. From my experience with mental health, I can attest to the profound difference the right tools can make in promoting wellness and recovery.
Tool One: Take a deep breath and feel the stress melt away!
My go-to tool is Deep Breathing. It effectively slows down my heart rate, quiets racing thoughts, and alleviates anxiety, allowing me to regain power.
If you're interested in this tool, practice it thrice daily. Find a comfortable sitting position with your hands at your sides, close your eyes, and breathe in through your nose for 5 seconds. Hold your breath for another 5 seconds, then slowly release it through your mouth. Repeat this process thrice during each practice session, keeping your eyes closed.
During symptomatic periods, I often feel disconnected from the world around me. That's when I turn to Grounding Techniques, which help me connect with the present moment. This approach involves five steps:
Acknowledge five things you can see around you.
Acknowledge four things you can touch.
Acknowledge three things you can hear.
Acknowledge two things you can smell.
Acknowledge one thing you can taste.
To facilitate grounding, I keep various items in my room, such as a fluffy throw blanket, cotton pads, and a stuffed Grover doll (yes, it's true!). Additionally, I use essential oils or perfume for smell, and I rely on sounds from my phone. I'm particularly grateful that taste is the last step, as it can be challenging to get out of bed when feeling out of sorts. However, after using the other four techniques, I usually feel motivated to grab something to drink, get a cough drop, or have a piece of candy. It feels like a rewarding experience because the flavor is like a love language to me.
The ability to employ these techniques varies depending on the severity of my symptoms. That's precisely why having multiple tools in your toolkit is essential. This way, you always have options.
Tool Two: Let's get our creative juices flowing and jot it down.
Journaling can be a cathartic way to release your emotions onto paper. It disarms intense emotions and brings them down a notch or two. Journaling helps create order when your mind feels overwhelmed. It boosts self-confidence, emotional resilience, and critical thinking skills.
Affirmations are another powerful tool that often needs to be noticed. Practice during challenging times and when you feel well. These skills are like muscles that grow stronger and more effective with frequent use. To incorporate affirmations into your routine, choose one affirmation per week—something you struggle to believe. If privacy is a concern, write it on a mirror using a dry-erase marker or on paper. Then, every day, stand in front of the mirror and say the affirmation thrice. It may feel awkward at first, but it becomes incredibly empowering to look at yourself and claim these positive statements over time. In a world filled with negativity from our thoughts, news, and social media comparisons, controlling what you believe about yourself can shape your reality by changing your mindset.
Tool Three: Finding your inner zen and taking a few moments to relax and clear your mind.
Now, let's discuss a heavy-hitter tool: Mindfulness Meditation. This technique had the most profound impact on my road to recovery. Initially, I was skeptical and even mocked the idea when it was recommended to me by my physician. I didn't want to spend more time being aware of my feelings. However, mindfulness meditation goes beyond simple awareness. It's a way to reconcile your feelings without judgment, which was a completely new concept for me. Learning it in stages, I gradually built that mental muscle. The first step is acknowledging that thoughts will creep in and out of your mind, even when you're trying to silence them. Accept the views and then put them aside. It was a struggle to learn, but entirely worth it.
Meditation is something everyone should know and utilize. It's like having front-row seats to emotional regulation. Mindfulness meditation is a must-learn technique!
Tool Four: Recharge physically and mentally.
And last but not least, the "Big Three" of self-care: sleep, diet, and exercise. These primary functions are at the core of our well-being. During my early recovery, I was like a slug on a rug, lacking motivation or willingness to care for myself. Establishing a sleep schedule was crucial, going to bed and waking up simultaneously every day. Lack of sleep or excessive sleep can trigger symptoms, so a consistent sleep routine is essential. As for diet, I made an effort to consume healthy foods like fruits and vegetables, not just indulging in Tastykakes and sandwiches. The truth is a poor diet can contribute to depressive symptoms. And when it came to exercise, I started slow. A walk around the block every day or getting my body moving in some way, along with a bit of sunshine, triggers the release of chemicals that boost mood and reduce symptoms of anxiety and depression. Just like diet and sleep, exercise is a natural way to affect your mental health positively.
Remember, building your mental health toolkit takes time and experimentation. It's about finding the best techniques for you and incorporating them into your routine. You have the power to take control of your mental well-being and thrive. Keep exploring, learning, and utilizing these tools; you'll be on your way to a healthier and happier you.