Manage stress, lower your risk of illness, and increase your energy—while working closely with your healthcare provider
Overview
Mental health includes emotional, psychological, and social well-being. It is more than just the absence of a mental illness—it’s an essential part of your overall health and quality of life. While self-care plays an important role in maintaining mental health, it should be used as a complement—not a replacement—for professional medical advice and treatment.
If you have any concerns about your mental health, it is important to talk to your healthcare provider. They can help you find the right support, treatment, or resources for your individual needs.
How Can I Take Care of My Mental Health?
Self-care means taking the time to do things that help you live well and improve both your physical and mental health. Practicing self-care alongside professional support can help you manage stress, lower your risk of illness, and increase your energy. Even small, daily self-care practices can make a big difference—but it’s important to check in with your healthcare provider to ensure these strategies are safe and effective for you.
Self-Care Tips
(in Collaboration with Your Provider)
Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Ask your healthcare provider about safe physical activities, especially if you have existing health conditions.
Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve energy and focus throughout the day. Discuss any dietary concerns or restrictions with your healthcare provider to ensure you’re making the best choices for your overall well-being.
Make sleep a priority. Stick to a consistent sleep schedule and try to get enough rest. If you’re struggling with sleep, talk to your healthcare provider—they can help identify possible causes and solutions.
Try a relaxing activity. Explore relaxation or wellness programs that include meditation, breathing exercises, or muscle relaxation. If stress or anxiety persists, consider discussing additional strategies with your provider.
Set goals and priorities. Manage stress by setting realistic goals and learning to say “no” when necessary. If you feel overwhelmed, your healthcare provider can help guide you toward effective coping strategies.
Practice gratitude. Remind yourself daily of things you are grateful for. Writing them down or replaying them in your mind can help shift your perspective.
Focus on positivity. Identify and challenge negative thoughts. If these thoughts persist or interfere with daily life, seek guidance from your healthcare provider.
Stay connected. Reach out to friends, family, or support groups. If you struggle with social connections, your healthcare provider may have resources to help.
Self-care looks different for everyone. Work with your healthcare provider to develop a self-care plan that is best suited for you. It may take some trial and error to discover what works, and that’s okay!
When Should I Seek Professional Help?
While self-care is beneficial, it’s not always enough on its own. If you are experiencing severe or distressing symptoms for two weeks or more, it’s essential to contact your healthcare provider or a mental health professional.
Signs that you should seek professional help include:
- Difficulty sleeping
- Changes in appetite or unplanned weight changes
- Difficulty getting out of bed due to mood changes
- Trouble concentrating
- Loss of interest in activities you usually enjoy
- Inability to complete daily tasks
- Feelings of irritability, frustration, or restlessness
Ignoring these symptoms may lead to worsening mental health over time. Talk to your healthcare provider as soon as possible to find the best course of action.
How Can I Find Help?
If you have concerns about your mental health, start by talking to your primary care provider. They can help assess your needs and refer you to a mental health professional, such as a psychologist, psychiatrist, or clinical social worker.
Resources for Finding Support:
Your Healthcare Provider: The first step in getting help is speaking with a doctor or mental health professional. They can recommend treatments, therapy options, or lifestyle changes tailored to your needs.
National Institute of Mental Health (NIMH): Provides guidance on recognizing mental health conditions and finding support.
Substance Abuse and Mental Health Services Administration (SAMHSA): Helps locate mental health services in your area.
Remember, your mental health is just as important as your physical health.
The best approach to self-care includes open communication with your healthcare provider and a plan that meets your individual needs.
Source: National Institutes of Health,
https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
Updated: December 2024