JustBreathe

a magazine by HEALING HOTELS OF THE WORLD

  • Body
    • Health
    • Ayurveda
    • Detox
    • Anti-Stress
    • Beauty
    • Healing Water
    • Graceful Aging
    • Weight Loss
    • Fitness
    • Sleep
  • Mind
    • New Consciousness
    • Mindfulness
    • Meditation
    • Yoga
  • Soul
    • Spirituality
    • Food for Your Soul
    • Me-Time
  • Life
    • Holistic Lifestyle
    • Inspirational Podcasts
    • Inspiring People
    • Green Living
    • Charity
    • Design
  • Food
    • Nutrition
    • Recipes
  • Healing Hotels
Close
JustBreathe
Close
  • Body
    • Health
    • Ayurveda
    • Detox
    • Anti-Stress
    • Beauty
    • Healing Water
    • Graceful Aging
    • Weight Loss
    • Fitness
    • Sleep
  • Mind
    • New Consciousness
    • Mindfulness
    • Meditation
    • Yoga
  • Soul
    • Spirituality
    • Food for Your Soul
    • Me-Time
  • Life
    • Holistic Lifestyle
    • Inspirational Podcasts
    • Inspiring People
    • Green Living
    • Charity
    • Design
  • Food
    • Nutrition
    • Recipes
  • Healing Hotels

Coping Strategies for Mental Health and Balance

Anti-Stress, Body, Health, Mind, New Consciousness December 17, 2021 Kibby & Jacqueline
Coping Strategies for Mental Health and Balance

© Mor Shani

Now more than ever, people are struggling with mental health and are desperate for new coping strategies. The social isolation and dramatic changes in our routines have made depression, anxiety, substance abuse, and other psychological issues skyrocket all over the world. Although people have difficulties every once in a while, during times of stress, these difficulties can become serious illnesses when they start to interfere with your normal life. For example, many people can feel nervous sometimes, but if you feel so anxious that it’s hard to take care of things at work or at home or connect to people in your life, you may suffer from an anxiety disorder.

If you are struggling with mental health, know that you are not alone. We both were inspired to become clinical psychologists from our own struggles with depression and anxiety and started our podcast “A Little Help For Our Friends” to share insights, stories and tips to those struggling with mental health issues and their loved ones. Through this podcast, we have learned a lot about coping strategies that can be helpful to many people. Here a just a few we can share:

 

Validate your own feelings

coping strategies for mental health

On “A Little Help For Our Friends,” we sound like a broken record when we always give the advice to validate your own feelings and experiences. When we say validate, we mean treat your emotions as real, valid, and understandable. Emotions are natural signals of our own needs, so it’s important to listen to them and take them seriously. Even if they are intense or overwhelming, validating your feelings will help you calm down and tune into what you need in the moment.

Feeling ashamed, ignoring your feelings, or calling yourself “crazy” will only make the problem worse, so try accepting and validating your feelings to ease your suffering. Remember, though, that validating your feelings does not mean validating your thoughts. You might find yourself worrying about the worst-case scenario or telling yourself that you are worthless or stupid. Validating your feelings does not mean that these thoughts are valid- but the feelings of anxiety, shame, or sadness underneath them are.

 

Find a therapist trained in empirically-supported treatments

The other coping strategy we always recommend is to find a therapist who knows how to deliver mental health treatments that are supported by research. Psychotherapy can be incredibly effective in targeting and improving all types of mental health problems and help people get back to living a valued and fulfilling life. There are a lot of different types of therapists out there, but only some treatments are scientifically proven to be effective. For example, cognitive behavior therapies can treat anxiety or depression in a matter of weeks. Do your research about a therapist’s training and background and ask them questions about their training in empirically-supported treatments. Adding medications (e.g., antidepressants) with the supervision of a licensed psychiatric provider can also be immensely helpful.

 

Ask your loved ones for support

support

Struggling with mental health issues can be incredibly isolating if you feel alone in your experience or find it hard to talk to other people about them. However, some of the most powerful moments of connection come from opening up about what you have been dealing with to people you love and trust. Explain your experience to a loved one and tell them what they can do to help.

Sometimes your family, friends or romantic partners don’t know the best way to support you or what they can do to help. In those situations, telling them directly what you need will be useful for everyone and can bring you closer. For example, tell them you just need someone to listen and understand what you’re going through, or ask them to help you find treatment. If you don’t have anyone in your life that can help, find a local or online support group or group therapy. Groups can connect you to other people who understand what you’re going through and often teach you valuable coping skills.

 

Engage in meaningful activities

A recipe for unhappiness is not living in line with your values. When we don’t engage with activities or people we find meaningful or rewarding, it is much harder for us to recover from mental health issues. For this reason, almost all effective mental health treatments help people reconnect to things they care about in life, whether it’s a hobby, physical activity, quality time with loved ones, or a professional pursuit.

These activities don’t necessarily have to be fun or pleasant, as sometimes living in line with your values can be hard. Think about what activities or routines you had when you were feeling more like yourself and add some of those back into your daily life. It’s ok if you only add them back in a little bit at a time, like a ten-minute walk to your favorite coffee shop or one phone call with a good friend. At first it may feel like a struggle to make those changes (sometimes even for the first few weeks of trying), but over time it will boost your mood and motivation.

 

Set Boundaries

Sometimes our anxiety or depression is exacerbated because we are taking on too much burden. It can be difficult to say no at work or to our loved ones, but if it is leading to burn out or unmanageable anxiety, it may be in everyone’s best interests to set limits. After all, if taking on too much means you will start struggling at work or avoiding your loved one, nobody wins.

setting boundaries

Setting boundaries is a great coping strategy. To set boundaries effectively, start by objectively describing the situation (avoid giving your own interpretation of the situation or passing judgment; instead of “I know you don’t care about me because you never make dinner,” say, “I typically make dinner 5 nights a week.”). Move into how the situation makes you feel, using “I” statements and sticking to your own experience of what is happening (“Sometimes I feel uncared for and overwhelmed because I have to take on this responsibility alone). Be assertive and confident- you can fake it if you need to- and make sure to keep the conversation on track and contained to the request.

Finally, making the request attractive to the other person by showing them how it benefits them is a powerful tactic, as well as being open to negotiation (“If you made dinner three nights a week, I will be a happier, loving partner to you because I’ll be in a much better mood. And I’ll promise to make your favorite meal once a week!”). Ultimately, setting boundaries is essential for strong mental health. Sometimes you really do need to put on your oxygen mask before helping others!

These are only a few coping strategies that can be useful no matter what you’re struggling with. In “A Little Help For Our Friends” podcast, we discuss these strategies in depth and how they can help people who have different kinds of psychological disorders. There are so many ways we can learn about and cope with mental health challenges, so remember that there is light at the end of this tunnel.         

 

Tags: anxiety coping mechanism mental health psychology wellbeing

Leave A Comment Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Food for Your Soul – A Column

Awakening to The Truth Can be Painful

What does it mean to live your inner truth and steer through difficult phases? Claudia shows us the way by sharing a deeply personal story. Read more →

Where do I Find Peace?

A retreat in the English countryside leads Claudia on a journey within. Here, she contemplates the concept of peace and inner truth. Read more →

Cold-Water Swimming: A Story on Breaking Habits

This is not just a story on cold-water swimming, but a profound insight into the journey a new dare entails and the results on body and soul. Read more →

Newsletter Signup

* indicates required

Trending:

Recent tweets

June 17, 2022 08:52 am"In the flow of creativity, I relax, I #breathe deeper, my mental agitation slows down. It gives me #stability and… https://t.co/PKqNdSrfWc
June 10, 2022 13:04 pmBecause those walls can teach us so much and are supposed to be part of the journey.🙏 #JustBreatheMag… https://t.co/Io7vTxlOZ2
June 8, 2022 15:48 pmToday's article by ChristelleChopard shines a light on the importance of #mindful #nutrition and its #connection to… https://t.co/zk2lWpPkVC
May 24, 2022 09:05 amRead our guide by @rachellang11 of simple steps to reclaim your magic powers and shape your life.… https://t.co/t61WJ3ldld
May 2, 2022 10:57 amToday's article highlights how exactly a Laughter Yoga class works, as well as the many reasons why laughter is so… https://t.co/Ulutc3Vdrv

Follow us on Twitter →

justbreathemag

justbreathemag
How good are you at setting boundaries? Without How good are you at setting boundaries? 

Without setting clear boundaries, people will – intentionally and unintentionally – take advantage of you.

As a valuable element of healthy emotional and mental well-being, personal boundaries offer you a layer of protection and security from stress and anxiety. 

đź’™Today's article (link in bio) explores the benefits of setting boundaries and how to go about doing it. 

#JustBreatheMag #JustBreathe #Healing #Wellbeing #ConsciousLiving #Happiness #TreatYourself #TakeCare #Selfcare #BodyMind #Holistic #Life #Live #Positivity #Mindset #Lifestyle #LifeIsGood #HealthyLifestyle #HappinessIsAChoice #Boundaries
How mindful are you?❤️ When we are mindful, How mindful are you?❤️ 

When we are mindful, we are fully present in every moment and we give our very best. We are no longer dependent on what others think of us, because we have recognized who we really are.

We cannot find the key to happiness in suppression nor in the realization of what our minds produce in terms of ideas and desires. It is the spark of mindfulness that can ignite the light of understanding in us.

✨Today’s article (link in bio) reflects on how the practice of mindfulness can help you to calm your fears, thoughts and emotions. 

#JustBreatheMag #JustBreathe #Healing #Wellbeing #ConsciousLiving #Happiness #TreatYourself #TakeCare #Selfcare #BodyMind #Holistic #Life #Live #Positivity #Mindset #Lifestyle #LifeIsGood #HealthyLifestyle #HappinessIsAChoice #Mindful #Mindfulness
Have you ever been lucky enough to experience a sa Have you ever been lucky enough to experience a sacred ceremony led by a shaman; the people who use the forces of nature and universal alignments for healing purposes and ceremonies?

Shamans are found in most of the indigenous cultures, such as Native American tribes (i.e. Aumatas, Mapuches, Lakotas, Hopis), in some Buddhism traditions or the Beduins in Africa. They are the healers and in many circumstances the spiritual leaders.

In most traditions the ceremonies are based on four or five elements, highlighted in today's article by @christelle.chopard which provides an introduction to Shamanism (link in bio). 

#JustBreatheMag #JustBreathe #Healing #Wellbeing #ConsciousLiving #Happiness #TreatYourself #TakeCare #Selfcare #BodyMind #Holistic #Life #Live #Positivity #Mindset #Lifestyle #LifeIsGood #HealthyLifestyle #HappinessIsAChoice #Shamans #Healing #Shamanism
Fear doesn't have to stop you. We can still move f Fear doesn't have to stop you. We can still move forward in face of fear. ❤️

#JustBreatheMag #JustBreathe #Healing #Wellbeing #ConsciousLiving #Happiness #TreatYourself #TakeCare #Selfcare #BodyMind #Holistic #Life #Live #Positivity #Mindset #Lifestyle #LifeIsGood #HealthyLifestyle #HappinessIsAChoice #Fear
"We are busy in relationships with others, but wha "We are busy in relationships with others, but what about creating a relationship with our own thoughts?" - Claudia Roth. 

Are you exhausted from over-thinking everything, in particular your relationships with others? 

Most days and most of the time, our minds chatter. One minute we are happy, and the next we can feel irritated, upset, anxious or fearful. 

Thoughts arrive, and we are forever subject to their force, living our days and nights as slaves to our thoughts.

Today's Food For Your Soul article by @claudiaroth (link in bio) explores how to break-free from this suffering and shares tips for what to do when you feel overwhelmed. 

https://justbreathemag.com/soul/food-for-your-soul/awakening-to-the-truth-can-be-painful/

#JustBreatheMag #JustBreathe #Healing #Wellbeing #ConsciousLiving #Happiness #TreatYourself #TakeCare #Selfcare #BodyMind #Holistic #Life #Live #Positivity #Mindset #Lifestyle #LifeIsGood #HealthyLifestyle #HappinessIsAChoice #Overthinking #Thinking #Mindful #calm
Load More... Follow on Instagram

About JustBreatheMag

Just Breathe is an online magazine that was created to change minds, habits and hearts on the most important and current topics: health and wellbeing.

Powered by

Healing Hotels of the World Logo

Popular Tags

ageing anxiety Ayurveda balance beauty charity consciousness coronavirus detox diet DIY fear Fitness five elements gratitude happiness healing Healing Hotels HEALING SUMMIT health healthy nutrition inspiration intention interior Life lifestyle me-time Meditation mental health mindfulness new year nutrition podcast recipe self-love self care sleep spirituality stress sustainability transformation Travel weight loss wellbeing yoga

Behind the Scenes

  • Article Submission
  • About Us
  • Contact

Newsletter Signup

* indicates required
Legal Info | Privacy Policy | Terms & Conditions | Cookie Settings