Tools and Tips for Meeting
Mental Health Goals
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It is easy to say that you will get up at 7:30 every morning. What is challenging is planning how you are going to do that. Mental health goals are no exception. There are tools to help you reach goals and see growth, like mood trackers and meal planners. Subtle adjustments can also be made to have a healthier lifestyle.
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Mood tracker
This tracker will help you see where you started and how the other changes over the month have impacted your mental health. Here are a few ways to track your mood.
Journal: Designate a page or two in a journal with a line for every day of the month. Create a legend of colors or words to describe an overall emotion for each day. For instance, the basic terms I might use are happy, content, sad, and angry. The colors may be yellow, orange, blue, or red. I could then elaborate and explain why I decided on that emotion.
Download an app: It may be easier to take a few seconds out of your day than 10-30 minutes. There are free mobile apps that users can find in their app store. Be aware that these apps are typically not designed to diagnose a problem. It just brings awareness to your mental health.
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Get Creative
Find a Hobby: A hobby is a great way to express yourself and your feelings. It can be relaxing and an outlet for negative emotions. Some fun and affordable hobbies are woodworking, crocheting, painting, drawing, singing, dancing, reading, and gardening. Completing a project can give you a sense of accomplishment.
Join a Club: Find a community of people that share your same interests. Interacting with others in a social environment can improve your mood. It can help you make new friends, learn new skills, and offer new opportunities. It gives you something to look forward to every day, week, or month.
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mindfulness and meditation
Meditation and mindfulness can help develop proper coping mechanisms for anxiety, stress, and other mental health disorders.
Be Aware: Remember to stop and connect with the moment throughout your day. Think about what is happening around you, how you feel about it, your typical response, and how you should respond instead. If a situation makes you anxious or stressed, take a moment to realize what makes you feel this way. Question if it is rational if it is in your control, and how you will respond healthily.
Meditate: Take time out of your day to sit, lay down, or be in a comforting and relaxing position. Set a timer right before you start. Take deep breaths and feel where each breath is going in your body. Take note when your mind becomes unfocused and thinks about something else. You can guide yourself or find a free video or app with guided meditations.
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Meal Prep
Eating healthy is one way to improve your mood, energy levels, and body.
Plan: Decide what you will have for the whole week, and prepare it beforehand. This action will save you time in the long run. You won't have to debate each night on what you want. You also will have more time in the week to do other things instead of cooking a full meal every night. Much of what can be meal-prepped can be frozen until ready to cook and serve. Eat your leftovers the next day so you don't have to plan every meal. Change up your meals so you are eating different things. You will get bored of it and may need more motivation to continue prepping.
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Stay Active
Break It Up: You don't have to do a full 20-minute workout to benefit from being active. The total amount should be 20 minutes a day. You can break it down into 5 minutes here and there until you reach your goal.
Prioritize Enjoyment: If you start working out hard and doing workouts you don't enjoy, you will lose motivation and get burnt out. If you do not like cardio, go for a light walk instead. If you want to work out more with others, encourage your friends and family to do it.
Get Creative: If you don't have weights or access to a gym, find items in your home to use. Soup cans are a great substitute. Find ways to keep yourself engaged while working out by listening to your favorite songs or podcast. Make up fun scenarios in your head, like running across a finish line.
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Enjoy the Outdoors
Getting outside in the sun is essential, but finding the time is challenging.
Work: If you sit inside during lunch, try to sit next to a window with sunlight shining in. Another option is to sit in your car. On warm weather days, try sitting outside in a partially shaded area. Breaks during a shift give you the perfect opportunity to get a few minutes of sunlight and fresh air. Take this time to go outside for a little walk.
Chores: Taking out the trash only takes a few minutes. Extend that time by standing outside or strolling to and from your trash can. Try to combine chores. When you take out the trash, walk to your mailbox and grab the mail. Take another couple of minutes to pick up any litter or debris on the side of the road or in your yard.
Start a Garden: Liven up your yard with some color. Perennial flowers come up yearly, so you only have to plant them once. They can bring in beautifully colored butterflies and hummingbirds. A garden of fruits and vegetables may make it easier to plan meals since you don't always have to go to the grocery store. You don't have to worry about where your food comes from or how much tomatoes cost nowadays at the local market.
Go Camping: Going on a trip will take you away from the everyday stressors you typically experience. You can immerse yourself in nature. Wake up to the birds chirping, waves crashing, and the wind blowing through the leaves. You don't have to go off the grid. Most campgrounds offer primitive sites with no water and electricity to areas with those amenities. Depending on the campground, there might be special events and activities.
The statements made in this article are based on opinion. If you or someone you know is dealing with mental health issues, please get in touch with a medical professional.
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