Taking Care of Your Mental Health

By Laura Barker October 23, 2020

When we think of our health or promoting wellness in our lives, physical fitness is often what comes to mind first. And while going for a run, lifting weights or participating in a workout class are great for improving your health, there’s a key component missing if you stop there. If you want to focus on your overall wellness, you can’t forget to prioritize your mind.

The truth is that our minds and bodies are connected, and what we do for one often affects the other. It’s always important to keep this in mind, but even more so during difficult or stressful times. Like during a pandemic.

Support Your Physical Health

Crushing your workout at the gym can certainly improve muscle strength or heart health, but it can actually benefit your mental health, too. Exercising can release those happy brain chemicals like endorphins and help boost your mood. Regular exercise, including low-impact movement like walking or stretching, can also support your immune system, making it easier for your body (and mind) to bounce back after illness or stress.

Likewise, eating healthy foods can promote wellness and support healthy brain function. Taking time to eat slowly makes mealtime a more pleasurable experience and discourages the tendency to consume too quickly. You’ll end up more aware of what (and how much) you’re eating, and you’ll enjoy it more in the process.

Another important facet of your physical health to consider is sleep. Getting adequate rest can have a huge impact on mood, disposition and stress levels throughout the day. Chronic under-sleepers may find they’re more likely to lash out at others or struggle focusing, and are less likely to recover quickly from stress and illness.

Don’t forget to breathe. Taking slow, deep breaths (whether in the spur of the moment or as part of a structured meditation practice) slows down your nervous system, calms brain chatter and allows you to relax—into focus or into sleep.

Take Mental Breaks

One of the quickest and easiest ways to give your mind a break is to, well, actually take a break. In our hyperconnected world, it can be all too easy to fall down a rabbit hole of breaking news, ominous headlines, a bottomless inbox and constant notifications from our phones. This can seem like a never-ending cycle, one that you can only get away from if you choose to abandon all technology or move to a cabin in the woods.

But taking a break from all that input doesn’t need to be so dramatic. Consider implementing phone-free hours each day to help yourself unplug. Be choosy about what apps, notifications, email lists and other subscriptions you have. Beware of news sources that use fear-mongering or other tactics to engage readers at the expense of your peace of mind. Remember that a healthy diet isn’t just related to food, but to anything you consume on a daily basis.

Even setting aside one to five minutes to breathe deeply instead of focusing on a screen can help your mind relax. Or try out the 20-20-20 rule when you’re at a computer or on your phone: every twenty minutes, look at something that is at least twenty feet away for twenty seconds. It’ll give your eyes—and your brain—a rest.

Stay Connected

While it’s important to find ways to disconnect from stressors and constant input, it’s just as important to seek out meaningful connections. We’ve all seen the statistics about loneliness and depression on the rise, in spite of constant connection via social media. Technology has made it easier to stay in touch, but doesn’t necessarily promote deep relationships.

Next time you find yourself in an ongoing text loop or reaching out to someone on a social platform, consider giving them a call instead. Having a real-time conversation (without all the pauses and distractions and waiting for the other person to type) can make a big difference in how we relate to others. Plus, being able to hear someone’s voice—or, even better, see their face—can help curb those feelings of loneliness.

Try using older technology, too. Receiving a handwritten letter or postcard in the mail can easily brighten your day. And taking the time to write and physically send something to a friend or loved one can feel more meaningful than a quick text or liking someone’s social media activity—for both of you.

Find Additional Resources

At Grantham University, we’re dedicated to helping our students succeed both in and out of the virtual classroom. We encourage each of our students to make use of student support resources, including student advising and the Student Success Partners program. For our military and veteran students, the Veteran Support Team offers additional resources specifically for those who are transitioning to civilian life.

Many health insurance plans offer mental health benefits, including therapy and counseling services and substance abuse programs. To learn more about these benefits, contact your insurance carrier. There are also national mental health resources available, like these crisis hotlines:

If you are in emotional distress, contact the National Suicide Prevention Lifeline toll-free at 1-800-273-8255 for free, confidential support 24/7.

If you are a veteran in crisis or are concerned about a veteran, contact 1-800-273-8255 and press 1. You can also text 838255 or chat with someone online at www.veteranscrisisline.net.