After the circumstances of the last couple of years, we’re all feeling a little burned out when it comes to our mental well-being. According to results of a February 2021 survey from the Kaiser Family Foundation, about 4 in 10 adults in the U.S. reported symptoms of anxiety or depressive disorder, up from 1 in 10 adults reporting those same symptoms in early 2019.
Even if you’re not facing a clinical mental illness, caring for our minds often fades into the background in favor of tending to more urgent physical needs. But why are we treating our minds and bodies differently? If you cut your finger or get the common cold, you’ll take the necessary steps to help you get better. When it comes to mental health, it’s easy to neglect your mind until you end up in crisis mode.
So what can you do when you’re feeling this way – stuck in a mental rut without knowing how to move forward? Is there anything you can do to avoid the crash-and-burn into a crisis stage? As we approach World Mental Health Day on October 10, it’s a great time to evaluate where you are, how you’re feeling, and what you can do to move forward.
The mental health spectrum
Our mental health usually falls somewhere on a spectrum. Even if you haven’t been formally diagnosed with a mental illness, it can help to put a name to that random “blah” feeling that permeates your every day, and researchers have found a word for that in-between feeling.
A 2002 article by Corey Keyes used a scale to describe mental well-being, with flourishing being the highest level of mental health, and with the opposite side of the spectrum being depression or a depressive episode. [1] In between these extremes, Keyes identified a step called “languishing,” which is defined as feeling empty and lacking emotion, meaning, or purpose.
You might find yourself somewhere in the murky middle - not feeling your best, but not yet in a mental health crisis. You’re just….languishing. If you’re feeling this way, you’re not alone. But what can you do to get unstuck?
Improving your mental health
Like we said earlier, there are many circumstances around us that we can’t control. But your physical health is intrinsically linked to your mental health, and there are a few small changes you can make to influence your mental wellbeing for the better.
Eat a healthy, well-balanced diet.
What you eat can have a big impact on how you feel.. One 2018 review found that diets with more fish, fresh fruits, and vegetables can help lower your risk for depression and related depressive symptoms. [2] It's okay to eat foods you enjoy, but it’s also important to regularly consume a balanced diet of fruits, vegetables, protein, and other whole foods to ensure that your body is getting the fuel it needs to function.
Connect with others.
While you may have found ways to break the cycle of loneliness during the pandemic, it’s still possible to feel lonely as we enter a new normal that looks different from the one we left. By making time to connect with friends, family, and loved ones, you can fight against feelings of isolation and loneliness.
Exercise 30 minutes per day.
One 2004 study found that 15 to 30 minutes of exercise, three times per week, helped reduce anxiety and depression. [3] Walking, jogging, cycling, or swimming can be great activities that help boost your mood.
Prioritize 8 hours of sleep.
Swapping doom-scrolling on your phone at 2 a.m. for a few hours of extra sleep will be a worthy exchange – we promise. And that extra light isn’t doing you any favors. One small 2011 study of 12 people found that using a light-emitting device before bed suppressed melatonin, a hormone that regulates your sleep-wake cycle. [4] Shut off devices at least one hour before bed, and engage in some relaxing activities to help your body get ready to rest.
Set goals.
If you’re struggling to find focus and meaning, setting small, achievable goals can help give you direction for your day. Even just setting one or two small goals to achieve each day can help you gain clarity and purpose as you move forward. Stop reading for a moment and take a look at your to-do list. What’s one thing you know you want to get done today?
Seek professional help.
Sometimes, our own efforts at home aren’t enough to improve our mental health – and that’s okay. By speaking with a licensed counselor, therapist, or other mental health professional, you can address other underlying issues and identify further treatment options.
According to the NIMH, you should seek professional help if you’ve experienced the following symptoms for two weeks or more:
- Trouble sleeping
- Changing appetite that has noticeably impacted your weight
- Struggling to get out of bed in the morning
- Trouble focusing
- Losing interest in activities you’d usually enjoy
- Struggling to complete daily tasks and responsibilities
Wondering how processes and nutrients in your body might be influencing how your mind functions? There’s an easy way to get comprehensive insight right from home. Order a mental vitality DX test and get insights into 11 hand-picked biomarkers that can impact your mental wellbeing.
Sources
[1] Keyes, Corey L. “The Mental Health Continuum: From Languishing to Flourishing in Life.” Journal of Health and Social Behavior, vol. 43, no. 2, June 2002, p. 207., doi:10.2307/3090197.
[2] Huang, Qingyi, et al. “Linking What We Eat to Our Mood: A Review of Diet, Dietary Antioxidants, and Depression.” Antioxidants, vol. 8, no. 9, 5 Sept. 2019, p. 376., doi:10.3390/antiox8090376.
[3] Guszkowska, Monika. “Wplyw cwiczen fizycznych na poziom leku i depresji oraz stany nastroju” [Effects of exercise on anxiety, depression and mood]. Psychiatria polska vol. 38, no. 4, 2004, pp. 611-20.
[4] West, Kathleen E., et al. “Blue Light from Light-Emitting Diodes Elicits a Dose-Dependent Suppression of Melatonin in Humans.” Journal of Applied Physiology, vol. 110, no. 3, Mar. 2011, pp. 619–626., doi:10.1152/japplphysiol.01413.2009.
