Mental Health Month: Make Self-Care a Priority

By Lisa Carlson, Registered Dietitian Nutrition at Northwestern University

Life is all about juggling rubber balls and glass balls

When I think of Mental Health Month, which is "celebrated" every May, I often think of a story I heard from Leslie Stahl, the reporter for CBS's 60 Minutes. Several years ago, Ms. Stahl shared how she learned to juggle all the proverbial "balls in her life."

With a family and a busy career, she learned that some balls that she juggles are rubber and others are glass. The rubber balls bounce back if they're dropped. But the glass balls ... you can't drop the glass balls, she said, and you need to know the difference.

Using that analogy, mental health is a glass ball.

Mental health is a ball you just can't drop. Which is why it is so important to take time to check-in with yourself and see how you are doing -- just like you would check-in on a friend. Are you getting enough sleep? Are you eating balanced meals and finding time to connect with friends? How are your moods and are you finding ways to relieve anxiety or depression? Also, do you know where to get help? It may be time to pause and focus on a little self-care for your own well being.

On average, people spend only 15 minutes a day on health-focused self-care according to a recent review, even though studies show that self-care can help reduce anxiety and stress while boosting levels of self-compassion. (1) (2)

Here are some tips and simple things you can do to take good care of yourself. Most of them don't cost money or take much time; they are truly bang for self-care buck.

Simple Self-Care Tips:

Learn to accept who you are: It may seem difficult, but try not to compare yourself with others as you are uniquely yourself. When you start playing the comparison game, especially on social media, it can be easy to feel inadequate, and that can be a non-starter for self-care. Instead, do your best to start accepting the person you are right now and where you are in life at this very moment.

Try meditation: If you are new at meditation, it might feel difficult at first, but research shows it works. There are all kinds of meditation apps that can help, and most don't cost anything for basic services. You can also just play some calming music, close your eyes and sit quietly. Any of these practices can help you relax and stay centered.

Take a break in the outdoors. A walk outside, along the lake front, or in a green space like one of the many forest preserves is a great way to clear your mind. Research shows that being outside has a very positive influence on your mood, reduces anxiety, and is an overall positive way to clear your head. Try getting outside at least 20 minutes a day for a mood boost. (3)

Read for pleasure: With studying, assigned reading and projects, it might seem like extra work to pick up a book (or tablet or phone for an audible book) for pleasure. However, there is nothing like losing yourself in someone else's story to help you ease your own drama. Some sleep experts recommend light reading (fiction, picture books or magazines) at night to help you doze off. As a break during the day, consider an audio book. There are lots of apps that allow you can enjoy free audio books from the library.

Practice mindfulness: Mindfulness means being fully present and in the moment in whatever you are doing: walking, eating, talking to friends or studying. It also takes practice, but it is worth it. Eat mindfully. Set aside your phone and notice all the colors, textures and tastes of your food. Mindful eating helps you slow down so that you taste and enjoy your food more.

Do something that makes you happy: Sometimes the best way to take care of yourself is to do something that makes you happy and makes you smile. Do something fun: sing, dance, make art, play a sport, assemble a puzzle , listen to music, go for a walk or run or ride a bike, cook a meal, bake some muffins or cookies. Smile!

Start a gratitude journal: You can do this in many different ways. Start the day on a positive note by jotting down things you are looking forward to. Then, at the end of the day, jot down one or more things you were grateful for. Be specific. This little activity forces you to start the day with a positive outlook and end the day on a note of gratitude.

Northwestern Resources:

Sometimes you need more help. The Evanston Counseling and Psychological Services (CAPS) office provides a variety of services for undergraduates and graduate students whose programs are located on Northwestern's Evanston Campus. Here's the link for CAPS: https://www.northwestern.edu/counseling

If you are interested in nutrition counseling or a wellness chat, contact me at dietitian@northwestern.edu and I would be happy to set up a virtual appointment.

References:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/

(2) https://psycnet.apa.org/record/2007-07751-003

(3) https://www.liebertpub.com/doi/10.1089/eco.2018.0024