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Mental Health Playbook

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I have struggled with anxiety and depression at times in the past. I do not enjoy these feelings, and wanted to explore the best ways to get through it. Through changing my habits, I can happily say I experience these feelings much, much less. I want others to feel the same.

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I preface my advice with two things -

1. I am not an expert. These come from my own research and experiences, and highlight what has worked best in my own life. If you are struggling and need more serious help, you are not alone. Don't be afraid to reach out for professional help through a doctor or therapist. If you are suicidal, you can call 988 anytime for help.

2. This advice is not a quick fix. It takes commitment to make changes, and weeks to notice a difference. You might get discouraged at first because you’re not seeing a big difference. I promise - if you stick with it benefits will come.

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Here we go!

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1 - Phone / Social Media Use

Every study I’ve read concerning phones and mental health agrees phone and social media use is correlated with higher levels of anxiety and depression. Technology addiction is real and it's bad for our health. Getting out of the mindless scrolling pattern can lead to a much clearer mind, help you focus on things more important to you, and make your connections with others better as well.

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2 - Meditation

Meditation is a great tool to clear your head and get in touch with yourself. It can greatly reduce anxiety and depression - and has been shown to work almost as well as medication, with no side effects! I made my routine short, ~5 minutes, so I can easily do it every day. There are many different kinds of meditation, so don’t be afraid to find one that works for you. My routine is linked on the resources page.

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3 - Exercise

Exercise is an incredible tool for reducing anxiety and depression. It improves energy levels, self esteem, brain function, sleep, and many other things. Along with lifting, running and sports, walking is a great way to do this. Walks give you time to think and clear your head - which is meditation in itself.

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4 - Stretching

To calmly sit without phone or tv and stretch is a great way to clear your mind and calm your anxiety. It is also a form of meditation. I try to stretch every night before bed. It doesn't only have mental benefits - it will make your body feel better too.

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5 - Diet / Gut Health

If you eat bad, you’re going to feel bad. Your gut is related to your mental health and wellbeing. In cases of anxiety and depression, it is likely your gut health is out of whack too.

Ways to fix your gut health - cut down on processed foods or added sugars. Take the time to cook daily. Eating pre and probiotics directly improve gut health (in turn improving mental health). The 3 easiest I’ve found are - bananas, greek yogurt, and kombucha. I consume these almost every day of my life.

The diet change has not only helped my mental health, it's helped how I feel physically as well.

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6 - Sleep

Get consistent sleep. GET CONSISTENT SLEEP!! 7-9 hours a night as often as you can. Make it a priority. Lack of sleep is TERRIBLE for our bodies and brains in a lot of ways - not getting enough can wreak havoc on both your mental and physical wellbeing.

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7 - Sunlight

Getting sun is very important for many reasons. It helps improve serotonin production, mental health, sleep, and energy levels. I start almost every day of my life with a 5-10 minute walk outside, making sure to get sunlight (leave your phone at home!). It’s an incredibly calming and beautiful way to get the day started. Getting sunlight may sound small or unrelated to your health, but it has made a huge difference in how I feel.

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8 - Journaling

I journal every couple months when I feel like my thoughts are jumbled or I’m getting anxious about something. Putting those thoughts to paper can help you work through them, and give clarity to a situation.

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9 - Passions

Everyone has passions and hobbies, even if they don't know it yet. If you haven't found one don't be afraid to try new things and adventure forth until you do. Following those passions give fulfillment and purpose - it makes us feel alive and full. Find yours and engage in it often!

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10 - Breathing

Proper breathing can work wonders for mental health. By focusing on your breath, breathing slowly and deeply, you are brought into the present. It can boost mental clarity, and help reduce both the mental and physical effects of anxiety. I often do this while meditating & in times of stress. Short, shallow breathing is a physical response to anxiety. If you can realize it is happening and change it, you are now in control.

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I didn’t start these all at once. Pick a couple, start small, and add more over time. Each individual thing is not hard to do - what's hard, and most important, is sticking with it. It took diligence to make these part of my daily routine. I would get lazy. But when doing these things on a daily basis, I can confidently say I am happier, more present, in control of my anxiety, and extremely zen.

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Some of these things may seem silly. I remember hearing about a lot of these when I was younger but doubting how much it can really help. I can tell you with confidence it helps a lot.

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A final note: Feeling down is impossible to avoid completely. It’s not natural to be 100% all the time - this is a part of life! Take those days in stride and remember not to beat yourself up over it. Tomorrow will be a better day :)

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(Sources cited below)

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Sources -

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Phone / Social Media Use:

https://www.frontiersin.org/articles/10.3389/fpsyt.2021.669042/full

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