Self-care strategies for better mental health
Self-care is an essential aspect of maintaining good mental health. It involves taking steps to care for your physical, emotional, and mental well-being. Self-care strategies can help you cope with stress, improve your mood, and enhance your overall quality of life. In this article, we will explore evidence-based self-care strategies and their impact on cognitive and social well-being, with a focus on marginalized, BIPOC, and LGBTQIA+ communities.
Self-Care Strategies for Better Mental Health
1. Get enough sleep: Sleep plays a crucial role in mental health. Lack of sleep can affect mood, increase stress, and decrease cognitive function. According to the National Sleep Foundation, adults need 7-9 hours of sleep per night.
2. Exercise regularly: Exercise has been shown to improve mood, reduce stress, and boost cognitive function. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week.
3. Eat a healthy diet: A healthy diet is important for both physical and mental health. According to a study published in BMC Medicine, a Mediterranean-style diet, which includes fruits, vegetables, whole grains, and lean proteins, may reduce the risk of depression.
4. Practice mindfulness: Mindfulness involves paying attention to the present moment and accepting it without judgment. Research has shown that mindfulness can reduce stress and improve mood.
5. Connect with others: Social connections are important for mental health. According to the American Psychological Association, social support can help reduce the negative effects of stress.
Impact on Cognitive and Social Well-Being
Self-care strategies have been shown to have a positive impact on cognitive and social well-being, particularly in marginalized, BIPOC, and LGBTQIA+ communities.
A study published in the Journal of Racial and Ethnic Health Disparities found that self-care practices, including exercise, healthy eating, and mindfulness, can help reduce symptoms of depression and anxiety in Black and Latinx communities.
Another study published in the Journal of Homosexuality found that self-care practices, including connecting with others and practicing mindfulness, can help improve the mental health of LGBTQIA+ individuals.
Local Resources in NYC
If you are in New York City and need support for your mental health, there are several local resources available to you.
1. NYC Well: This free, confidential service provides support and referrals to mental health services in NYC. You can call 1-888-NYC-WELL or text WELL to 65173 for support.
2. The LGBT Community Center: This community center offers a range of programs and services for LGBTQIA+ individuals, including mental health counseling.
3. The Ali Forney Center: This organization provides housing, healthcare, and other support services for LGBTQIA+ youth.
Self-care strategies are an important part of maintaining good mental health. Evidence-based strategies, such as getting enough sleep, exercising regularly, eating a healthy diet, practicing mindfulness, and connecting with others, can have a positive impact on cognitive and social well-being. It is essential to prioritize self-care, especially in marginalized, BIPOC, and LGBTQIA+ communities.
Remember, seeking support is a sign of strength, and there are resources available to help you prioritize your mental health.
Thank you for reading. Don’t hesitate to contact us if you would like to speak with someone about SHIFTing your mental health journey.
By: Dodrie Escoffery, Associate therapist, SHIFT Your Journey Mental Health Counseling