The 5 Big Don'ts: What to Skip for Good Mental Health
- Moe | Scarlet Plus
- Apr 1, 2024
- 9 min read
When we're working on feeling mentally good, we usually talk about the things we should do—like being mindful, staying active, and eating well. But it's also super important to know what not to do.
Here at Adelson Behavioral & Mental Health, we believe in creating a balance and building habits that make us feel lifted. Just as crucial is knowing what traps to avoid that can mess with our mental health. Let's go over a few major no-nos for keeping your mind in a good place.
On this page The 5 Big Don'ts: What to Skip for Good Mental Health:
6. Wrapping Up
Here are The 5 Big Don'ts: What to Skip for Good Mental Health:
1. Packing Your Day Too Full
Trying to do too much can mess with your mind. It's important to remember that not everything is a must-do right now.
At Adelson Behavioral & Mental Health, we're all about balance and doing things that make us feel better. But, we also know it's easy to fall into traps that make us feel worse. Here's why overloading is bad for your mental health and some tips to avoid it.
Why Too Much is Too Bad:
More Stress and Worry: Filling up every minute with tasks means you can't deal with surprises, relax, or take a break. This can make you feel more stressed and anxious.
Less Good Work: When we try to do too much, we can't do our best on anything. Work takes longer, isn't done as well, and we start feeling bad about ourselves.
Burnout: Doing too much for too long without a break can leave you feeling totally drained, unhappy, and like you're not getting anywhere.
Skipping Self-Care: If you're too busy, you might not have time for things that keep you healthy and happy, like relaxing or hobbies.
How to Not Overload:
Pick What's Most Important: Everything feels urgent, but not everything is. Choose tasks that really need doing first.
It's Okay to Say No: You can't do everything. Saying "no" sometimes means you can say "yes" to what matters.
Plan Time to Chill: Make sure you set aside time just to relax or do things you enjoy, just like any other important appointment.
Be Realistic: Understand what you can really get done without pushing yourself too hard. It's fine to change your plans if you need to.
Let Others Help: You don't have to do it all. If you can, let someone else take on some tasks.
Try Mindfulness: Paying attention to now can help you stop worrying about everything you have to do and make smarter choices about your time.
Being smart about how busy you make yourself can keep your mind healthier and make life more enjoyable. You'll do better work, feel less stressed, and have more fun.
2. Skipping Self-Care
Taking care of yourself is super important for keeping your mind healthy. It's all about doing things that keep your body, feelings, and thoughts in good shape. It's not just a nice-to-have; it's a must-do for a balanced life. Here's what happens when you don't take care of yourself:
Bad Stuff That Happens:
Too Much Stress: If you don't take breaks, your body stays tense, and you feel stressed out a lot. This can mess with your mood, sleep, and even make you sick more often.
Getting Less Done: When you're not looking after yourself, you have less energy and can't focus well. This means you might not get much done and feel stressed about falling behind.
Feeling Burned Out: Ignoring what you need to feel good can leave you feeling empty and super tired, both in your mind and body. This can make you start to feel really down or anxious.
Health Problems: Not eating right, skipping exercise, or not getting enough sleep can lead to feeling really tired, having trouble with your weight, and getting sick a lot.
Trouble with Friends and Family: If you're feeling crappy because you're not taking care of yourself, it's hard to be nice to be around. You might get snappy or not want to hang out, which can make your relationships tough.
Ways to Keep Up Self-Care:
Make Time for You: Make sure you set aside time each day just for you, even if it's just a few minutes to relax and do something you enjoy.
Move Your Body: Find a fun way to get moving and stick with it. Exercise is great for feeling happier and less stressed.
Eat Right and Drink Water: Eating healthy food and drinking plenty of water make a big difference in how you feel.
Get Enough Sleep: Good sleep is super important. Try to go to bed at the same time each night and make your bedroom comfy for sleeping.
Try Being Mindful: Doing some mindfulness or meditation can help you feel more chilled out and in tune with yourself.
Hang Out with People: Spending time with friends or family, or just talking to someone, can make you feel supported and less alone.
Learn to Say No: It's okay to say no to things that are too much for you. It's part of taking care of yourself.
Putting self-care into your daily life is really important. It's not selfish; it's about making sure you're okay, so you can be your best for yourself and for others.
3. Social Media Overload
The constant stream of updates, notifications, and curated images on social media can overwhelm your senses, distort reality, and lead to feelings of inadequacy, anxiety, and depression. Recognizing and addressing the impact of social media overload is crucial for maintaining mental health in the digital age.
The Impact of Social Media Overload:
Increased Anxiety and Depression: Constant exposure to the highlight reels of others’ lives can lead to unhealthy comparisons, resulting in feelings of inadequacy, low self-esteem, and in some cases, clinical anxiety and depression.
Disrupted Sleep: The blue light emitted by screens can interfere with sleep patterns, while the mental stimulation from engaging with social media can make it harder to wind down and fall asleep.
Reduced Attention Span: The rapid-fire nature of social media content can contribute to a decreased attention span, making it harder to focus on tasks or engage in deep, meaningful activities.
Social Isolation: Ironically, excessive social media use can lead to feelings of isolation and loneliness, as online interactions begin to replace real-life connections.
Fear of Missing Out (FOMO): Social media can exacerbate the feeling that others are having more fun or living better lives, which can lead to a pervasive sense of FOMO and undermine happiness and contentment with one's own life.
Strategies to Manage Social Media Use:
Set Time Limits: Use apps or device settings to limit your daily social media use. Allocating specific times for social media can help prevent aimless scrolling and reduce overall consumption.
Curate Your Feed: Actively manage your social media feed to include content that is uplifting, educational, or truly interesting to you. Unfollow or mute accounts that trigger negative feelings.
Digital Detox: Periodically unplug from social media, whether it’s for a day each week or an entire week every few months. This can help reset your relationship with digital media and improve mental health.
Engage in Real-Life Activities: Make a conscious effort to engage in activities that don’t involve screens. Hobbies, physical activity, and face-to-face interactions can provide fulfillment and happiness that social media cannot.
Practice Mindful Scrolling: Be mindful of your emotional state while using social media. If you notice that your mood worsens, it might be time to log off and engage in a more positive activity.
Seek Connection Outside of Social Media: Prioritize real-world relationships over online ones. Genuine human connections are crucial for emotional support and mental health.
Educate Yourself on Social Media’s Effects: Understanding the psychological impact of social media can empower you to use it more responsibly and recognize when it's affecting your mental health.
By taking proactive steps to manage social media consumption, you can enjoy the benefits of staying connected while minimizing the negative impact on your mental health.
4. Ignoring Professional Help
Many people hesitate to seek professional help due to stigma, fear, or misunderstanding about what it entails. However, mental health professionals can provide invaluable support, guidance, and treatment options that can significantly improve your quality of life.
The Consequences of Ignoring Professional Help:
Worsening Symptoms: Without appropriate intervention, symptoms of mental health issues can worsen over time, making them more difficult to manage and treat in the long run.
Impact on Daily Life: Mental health issues can affect every aspect of your life, from your relationships and work to your physical health and overall ability to enjoy life.
Increased Risk of Substance Abuse: People sometimes turn to alcohol or drugs as a way to self-medicate. This can lead to substance abuse and addiction, further complicating mental health issues.
Strain on Relationships: Untreated mental health issues can put a strain on personal and professional relationships, leading to isolation and worsening social support networks.
Strategies for Seeking Professional Help:
Educate Yourself: Understanding the signs and symptoms of mental health issues can help you recognize when it's time to seek help. Awareness campaigns, reputable online resources, and mental health organizations can provide valuable information.
Overcome Stigma: Remember that seeking help is a sign of strength, not weakness. Mental health issues are common and treatable, and seeking help is an important step in taking control of your well-being.
Explore Your Options: There are many types of mental health professionals, including psychologists, psychiatrists, counselors, and social workers. Research the different roles to find what might work best for you.
Ask for Recommendations: Friends, family, or your primary care doctor can be excellent sources for recommendations. It's often helpful to start with a trusted individual's advice.
Use Online Resources: Many organizations offer directories of mental health professionals. Additionally, online therapy platforms can provide access to help from the comfort of your home.
Give Yourself Permission to Try Different Therapists: Finding the right therapist is crucial. It’s okay if the first one you see doesn’t feel like the right fit. You deserve a therapist with whom you feel comfortable and understood.
Consider Support Groups: In addition to one-on-one therapy, support groups can offer comfort and advice from those who have experienced similar issues.
By prioritizing your mental health and seeking professional help when needed, you can begin the journey toward healing and improved well-being.
5. Substance Abuse
Using things like alcohol, prescription meds, or illegal drugs badly can really hurt your mind, feelings, and body. Sometimes people start using these to try to feel better from stress, sadness, or anxiety, but it usually ends up making things worse and can become a habit.
Bad Effects of Substance Abuse:
Mental Health Gets Worse: Using substances can make mental health issues more serious, or even cause new ones, like making you feel more depressed, anxious, or paranoid.
Body Health Problems: It's not just your mind; your body can suffer too, with problems like heart disease, liver damage, and a bigger chance of getting hurt or overdosing.
Messing Up Relationships: Relying on substances can make it tough to get along with family, friends, and workmates, making you feel more alone and sad.
Trouble at Work or School: It can make it hard to think clearly, leading to not doing well at your job or school, being absent a lot, or even losing your job or failing classes.
Ways to Deal with Substance Abuse:
Admit There's a Problem: The first step is to see that substance use is a problem in your life and it's hurting you.
Get Help: Dealing with substance abuse often needs help from professionals like therapists, counselors, or recovery programs that can help with both the substance use and the reasons behind it.
Find Support: Having people around who support you, like family, friends, or groups, can really help in getting better.
Learn Better Ways to Handle Tough Times: Find healthier ways to deal with stress and what makes you want to use substances, like mindfulness, exercise, writing, or hobbies, with guidance from professionals.
Take Care of Yourself: Eating right, staying active, and getting enough sleep are all important for feeling better overall and can help in recovery.
Keep a Regular Schedule: Having a daily routine can give you a feeling of stability and help keep you on track.
Stay Away from Triggers: Know what makes you want to use substances and try to stay away from those things, or learn safe ways to deal with them.
Using substances to cope with mental health issues only ends up making things harder in the long run.
Wrapping Up
At Adelson Behavioral & Mental Health, we understand that maintaining mental health is a journey, not a destination. It's about the small, daily decisions that add up to a healthier, happier you. By being mindful of the pitfalls to avoid and embracing positive habits, you can navigate the path to mental well-being with confidence and grace. Remember, your mental health is a priority, and taking steps to protect it is one of the most important things you can do for yourself.
Take the First Step with Adelson Behavioral & Mental Health
Beginning your journey toward better mental health is a courageous move, and finding the best psychiatrist is a crucial part of that process.
If you're looking for a psychiatrist in Arlington, TX | Dallas, TX | Fort-Worth, TX, Mansfield, TX, Adelson Behavioral & Mental Health is ready to help. We offer personalized and empathetic care tailored to your unique needs.
