How everyone lives matters. Habits, routines, and behaviors are a reflection of someone’s values and morals. A person who commits to waking up at 5:00 a.m. before their children or partner is awake to journal and meditate is dedicated to their self-care routine. Someone who prioritizes stocking the fridge with food from the farmer’s market cares about how they fuel their body. An individual who attends regular group therapy sessions values social interaction and reflection.
A person’s lifestyle choices have a direct impact on their mental health recovery. How someone lives and the habits they establish can affect both short and long-term progress. For someone in mental health rehab, developing healthy routines early on can lead to long-term success.
Nutrition
Comfort food is called comfort food for a reason. It’s the craveable meal, the desirable snack that brings you back to childhood. Or it's the warm and cozy dish that makes you feel like everyone in life is going to be okay. It’s human nature to want these types of foods, but unfortunately, many “comfort” meals aren’t the best choice nutrition-wise.
The western diet is known for being overly processed, sugar-filled, and calorie-dense. While eating these foods occasionally is fine, relying on them to get through the day is not good for anyone’s mental health. Processed foods are void of necessary nutrients and can cause inflammation within the body. Anxiety and depression are linked to low-grade inflammation, making them potential triggers for cognitive decline.
Overhauling your diet can be overwhelming, especially with all the hard work you’re already doing in rehab. Instead, devote yourself to one simple change this week. Maybe it’s drinking a big glass of water first thing in the morning instead of reaching for the coffee first thing. Or maybe it’s having a green vegetable during every meal. Once you’ve adopted this habit, move to the next until you slowly begin to adapt your nutrition to a healthier, realistic practice.
Movement
Moving your body is known to be good for your mental health. When you move, you automatically release hormones, including endorphins, dopamine, and serotonin. Often called the “feel-good” hormones, these neurotransmitters play a major role in boosting mood, relieving anxiety, and diminishing stress. That’s why runners often exclaim they feel like they’re on a “runner's high” after an intense run.
But movement doesn’t need to look like logging several miles a day. In fact, consistency is oftentimes more important than exertion. If you’re new to movement, perhaps you begin by going outside and walking your dog in the morning. Maybe your wind-down routine can include a few stretches to relax your body and release tension throughout the day.
If the idea of movement feels intimidating, ask a family member, friend, or someone in your support group to be accountable with you. Going on a walk doesn’t feel so bad when you have someone to talk to! Invite them to join you, or give them a call on your daily walk. Ask a neighbor if they’d like to go to a new exercise class with you. Booking classes in advance is another way to hold yourself accountable. If you’ve booked the class, there’s a greater chance that you’ll show up one way or another.
Sleep
Sleep is a foundational component of wellness. If you’re tired, fatigued, run down, and exhausted, you won’t necessarily make the best choices that are needed for mental health recovery. You’ll feel depleted and drained, rather than energized and ready to take on the day.
Of course, getting a good night’s sleep can be challenging for many. Tossing and turning, inability to fall or stay asleep, and insomnia are common issues that many face, particularly those dealing with depression or anxiety. In these instances, it may be best to create a healthy sleep routine. Avoid scrolling on your phone right before bed. Eat a few hours before bedtime to allow your food to digest. Turn off any bright lights as you wind down for the evening.
In terms of your bedroom, sleeping in a cooler, completely dark state can also help induce sleep. Buy a luxurious eye mask if your room lets in any light. Treat yourself to a sumptuous blanket to wrap yourself up in. Sip on chamomile tea before hopping into bed. These little indulgences or sleep hacks can make a difference in how you approach sleep, and create a sustainable sleep routine for years on out.
Stress Management
Stress is normal and an inevitable part of life. Your boss emails you with an urgent request. You're late to an upcoming appointment, stuck in traffic, or delayed by public transportation. You and your partner aren’t on the same page about something, causing an argument before bedtime.
No matter where you are in your recovery journey, know that stress is unfortunately not going anywhere. The key is to adapt some stress management techniques to help address the physiological and psychological aspects of stress.
Deep relaxation through breathwork or meditation can be beneficial. Download a meditation app and practice a few minutes of guided breathing. This can be done just about anywhere, and it takes only a few minutes for your body to self-regulate. Nature can be another stress management practice. Spending time outside by hiking, gardening, walking, or simply sitting in the sun can feel rejuvenating and relaxing.
Going to regular therapy sessions to talk about what’s on your mind, whether in a one-on-one environment or through group support, is also a good idea. Everyone feels stressed, so finding connections and having a support group can positively impact your mental health.
