Checking In: A Guide to Managing Your Mental Health

October 9, 2020

Checking in: A Guide To Managing Your Mental Health

How has 2020 been treating you thus far? If you're anything like the average person, you're already looking forward to 2021, hoping it brings an optimistic vision of the future. While you're going through your daily routine, have you given an introspective look at your mental health and well-being?

As men, we often neglect our inner turmoil and problems and exchange them for solving someone else's. While this may prove to be fruitful in a professional environment, taking time to address the conflicts and unresolved issues floating around in your mind is paramount for a productive life. Here is what you need to know about your mental health, and how taking care of underlying problems can drastically improve your quality of life.

Self Assessment Is the Catalyst for Good Mental Health

The most fundamental principle that you need to utilize to your advantage is the ability to self reflect on your issues. Men tend to go through life without self-examination, and this, in turn, creates pent up rage and depression that can seep into our everyday life.

Can you recall a moment where you sat down and took inventory of your thoughts and emotions? It could have occurred during a camping trip, a grueling gym session, or perhaps you were out catching fish. Whatever the case may be, these quiet moments where you had time to think and ponder are the cornerstone for self-improvement.

In the following weeks, we want you to take your mental health more seriously by examining your beliefs and thoughts in greater detail. Here are a few starter-questions that can help guide you through the exercise:

When was the last time you listened to your inner voice?
Do people around you tell you things like 'suck it up' or 'you'll get over it' when you discuss your concerns?
Are emotions like anger and sadness quick to take control of your mood, while happiness and joy are hard to come by?
Do you shy away from discussing your mental health with friends, family or romantic partners?
Have you developed a hobby or task that allows you to work through your emotions and better understand them?
Could dietary choices or behavioral modification alleviate some of the symptoms you experience?

Write down your answers in a personal journal and reflect upon your answers often. When you do this, you start to understand your thoughts with greater clarity and accuracy. Having deep knowledge of yourself, especially in today's environment, is almost like wielding a superpower.

Common Causes of Poor Mental Health

Believe it or not, certain actions, foods and supplements that we consume play a large role in our mood and well-being. For example, excessive caffeine consumption has been studied and found to exacerbate feelings of anxiety, worry, dread and stress.

While scientists and health-care researchers are still exploring the complexities of the mind and mood disorders, here are the most well-known culprits of poor mental health:

Eating junk food on a regular basis
Not getting enough sleep
Going to sleep and waking up at random times
Giving energy and emotion to toxic people
Not getting enough exercise
Spending too much time indoors
Chronic drug or alcohol consumption
Not making and achieving personal goals
Ignoring social interaction or invitations

When you have a combination of these issues in your life, you're bound to run into mental blocks moving into the future. Write down the areas listed above that you suffer from in your journal. Little by little, day by day, try to address these sticking points.

Vitamin D

Do you work in an office building or space where the only light you receive is from artificial sources? If so, vitamin D deficiency may be the root of your problem. One of the perplexing traits of this deficiency is that its side effects and symptoms are almost identical to sadness and depression.

Now that the cold months are right around the corner, it may be a good idea to supplement with vitamin D daily. By doing this, you can eliminate common side effects such as brain fog, inability to focus, laziness, lethargy, muscle pain and constant mood fluctuation.

If taking tablets and pills is not something you enjoy, there are dietary choices that can make things easier. Items such as fish, eggs, whole milk, soy, mushrooms, butter and orange juice are notorious for giving consumers the vitamin D their body craves. If this sounds like too much effort, going outside and soaking in the sun's UV rays for 15 to 20 minutes will suffice!

Develop a Workout Routine

One of nature's most powerful medicines that we often overlook is exercising and being active. Although any workout routine is better than sitting around all day, some exercise frameworks are better for individuals focusing on mental health.

One of the first ways you can dip your toes into the water is by developing a yoga routine. A few times out of the week, find an area in your home to focus on your yoga practice. The key for each movement is to control your breathing and pay attention to the muscles firing within the body. This approach may seem overly simplistic, but it provides a powerful mind-body connection.

Moreover, you can never go wrong when you elevate your heart rate. Getting out on a trail with a bike or a quick run is a brilliant way to improve your mental health. Taking in the scenery and pushing your body to its physical limits is cathartic. These movements will pump feel-good chemicals such as dopamine, oxytocin and serotonin into the body and keep negative thoughts at bay.

You Are Not Alone

Remember that maintaining mental health is not a battle that needs to be fought alone. In society, particularly as men, we're taught that we're supposed to hide our feelings and ignore the thoughts that creep in throughout the day.

If you've followed all of the tips listed above and still feel like something isn't right, don't hesitate to reach out! Many men feel embarrassed or shy to ask professionals for help; that's OK! These individuals will craft a system specifically designed for your needs and wants. Wherever you are in life, we wish you nothing but the best!

Cover Photo by Hashtag Melvin from Pexels