How To Improve Your Mental Health And Well-Being
Mental health problems may go unnoticed and this might lead to damaging consequences.
People usually have an awareness of physical health issues. They rush to the doctor, explain and locate the source of pain. Then, they are diagnosed by performing a physical exam, lab, or blood tests. Physical health is visible, quantifiable and measurable in nature.
Mental health and mental disorders, on the other hand, are more qualitative in nature, difficult to detect because they involve emotional and mental disruptions, and are sometimes even considered less real or legitimate than physical illness.
Robert Ciampi, LCSW a clinician, therapist and counselor states that “Mental illness cannot be ‘seen’ through a microscope or an MRI, an instrument cannot actually see anxiety or depression or the accompanying pain associated with it.”
It is vital to check in with yourself, to take a pause and reflect on how you really feel.
One way to have an awareness of your emotional state and keep track of your mental health is through journaling.
There is a significant body of research on how journaling can help manage anxiety, reduce stress and cope with depression.
A 2006 study by Stice, Burton, Bearman, & Rohde states that writing in a journal may also be as effective as cognitive-behavioral therapy (CBT) for reducing symptoms of depression in high-risk adolescents.
You can practice journaling on your notebook, or notepad on your phone or laptop.
It can be a morning journal or a night journal, just make sure you stick to it and write for a few minutes on a daily basis.
It can serve multiple purposes:
– An open journal: in which you can write about anything that comes to your mind. Think of it as freewriting, don’t follow any rules or structure. Write down your thoughts as chaotic as they may be.
– A gratitude journal: in which you can identify the good things in your life. Sometimes, we focus on the negative aspects of our lives only. This daily practice is a reminder that there are always things to be thankful for. It will help boost your happiness and well-being.
– Problem-solving journal: in which you can identify a problem. If the problem is too overwhelming and confusing, break it into smaller chunks. This practice will give you more clarity as to how to solve it.
Goal setting journal: in which you can identify your goals, break them down, prioritize and track them.
Journaling helps you detect and identify patterns in your emotions along with emotional triggers. It gives you more insight and understanding of when, how and why you feel certain emotions.