The last few years have been an emotional roller coaster for everyone. There was more change in life as we knew it than ever before. The stress of maintaining our health, the uncertainty of world politics, and the added violence have become significant sources of trauma. All this change and uncertainty have thrown us off balance.

One good thing that has been an outcome of all the traumatic events has been increased discussions about mental health. Getting back to basics and establishing a routine can help develop ways to take charge of your mental wellness.

1. Relax and Breathe

When we are overwhelmed and struggle with anxiety and depression, one of the first symptoms is tensed bodies with shallow breathing. This reaction limits the oxygen supply to the brain, but it also suppresses our immune systems.

Increasing the oxygen supply is the obvious antidote. Removing yourself from the stressor and finding a quiet space to concentrate on deep breathing will calm your body and relax your mind.

Meditation can relax the body and the mind. It is such a simple act that we can accomplish by sitting, lying down, or walking with any comfortable posture.

2. Exercise

Another symptom of anxiety and depression is the lack of movement. This inaction limits blood and oxygen circulation to all body parts, including our brains, which causes a compounding effect.

Studies support the fact that physical exercise is effective in mental health care. Aerobic exercise that increases circulation can include jogging, swimming, dancing, bicycle riding, or simply walking. The act of exercising can give us the purpose of putting on our shoes and expending energy in a positive way.

If you’re feeling down emotionally, getting back into an exercise routine allows you to sweat away your stress, but you’ll sleep better, increase your mental alertness, and increase your energy.

3. Enjoy Nature

When we experience depression and anxiety, it feels like we can’t keep up with the world around us, and concentration becomes more of an effort. Our first impulse is to retreat indoors for the safety and security of our homes.

Ideally, getting outside in the fresh air and experiencing all the wonders of nature is the best medicine. Studies show hospital patients have reduced cortisol levels and more relaxed and calm feelings after spending time outdoors.

People can find their quiet personal space by sitting on the beach and listening to the ocean waves, birdwatching, hiking in a forest, gardening, or sitting comfortably outdoors. Not only do you absorb the benefits of fresh air, but your body benefits from the added Vitamin D exposure and light aerobic movement.

4. Be Social

It’s a human instinct to want to seclude ourselves when feeling stressed out, but research supports social connection to others when we are struggling mentally.

socialize for mental health — Connect with others

Our lifestyle may include face-to-face gatherings with loved ones or becoming involved with some positive virtual communities. But people who feel connected to others experience higher self-esteem, have fewer health problems, have greater empathy for others, are more trusting, are more cooperative, and live longer.

Adding more tools to your mental health toolbox is always an excellent idea. Life constantly confronts us with change and disruption that can cause us to tailspin into the darkness of despair. Just remember, you matter more than you could ever imagine and deserve the most out of this beautiful thing called life.

Here at The Blissful Heart Wellness Center, we are home to a variety of wellness events and classes—both for the body and mind—as well as home to many gifted wellness practitioners and counselors. For anyone in the Bend area, we welcome you!

Please also be sure to join us this Friday for our Blissful Happy Hour—a time to gather, mix, mingle and just hang out. Learn more about it here.