May is Mental Health Awareness Month! Here are our resources to support your mental health.
May is Mental Health Awareness Month, and has been since 1949! Mental health may seem like a new trend, but that is only because our awareness of it has been steadily increasing in recent years. (Maybe the Awareness Month is working!)
Even a decade ago, people only sought mental health support if they were really struggling. Now, it is more widely accepted that ongoing mental health support, such as seeing a therapist, is just as important as taking regular care of your physical body. A recent survey showed that 53% of American adults view seeking mental health support from a professional as a sign of strength.
So… How are We Doing?
The 2023 State of Mental Health in America survey shows that roughly 21% of adults, or about 50 million people, experience at least one mental illness. 55% percent of them are untreated.
It is difficult to compare these numbers directly to the past few years due to the extreme circumstances of the pandemic. However, most mental health researchers believe that mental health concerns are on the rise.
Ways to Support Mental Health
There is no one-size-fits-all approach to improving or supporting mental health. However, there are methods that seem to be largely beneficial across the board. These examples are only meant as suggestions for supporting mental health, not cures or definitive solutions.
Sunshine
Vitamin D is essential to a healthy body and a healthy mind. But no, you don’t actually have to drink fortified milk to get enough Vitamin D. Your body actually makes it when it is exposed to sunlight! That’s why light therapy lamps are a popular treatment for Seasonal Affective Disorder.
Don’t forget that repeated sun exposure is also dangerous. The perfect amount of time you should spend in the sun depends on your distance from the equator and your skin pigmentation. The average time for helpful sun exposure is around 10-30 minutes, or potentially more if you live far from the equator or have dark skin. You should not be getting sunburned in your pursuit of Vitamin D!
Exercise
Exercise is linked to lower anxiety, better sleep, and can lessen the symptoms of depression. You don’t have to train for a marathon to reap the benefits. Studies show that 30 minutes of exercise five times a week is beneficial. This can be broken down into smaller increments as needed, such as three 10-minute sets or two 15-minute sets.
Screen-Free Time
As a society, we are on our phones a lot. Add in computers and televisions, and you might spend the majority of your waking hours looking at a screen!
Limiting screen time (especially when it comes to social media), can boost your mood by not constantly bombarding you with images of your acquaintances’ vacations and weddings and life achievements. By being off your phone, you’re more likely to do something productive that makes you feel accomplished.
The human connections you have in person often suffer due to phone use. Think: everyone’s looking at their phone during a family dinner. Screen-free dinners can be a nice way to make sure everyone checks in with each other.
Apps
Not to negate the “screen free” suggestion, but there are plenty of apps to support mental health. Some of the best-ofs include:
#1 app for better sleep: Calm
Best app for depression: TalkSpace
Best app for stress relief: Sanvello
Best app for anxiety: Worry Watch
There are more where these came from. There are apps for talk therapy, addiction, cognitive-behavioral therapy, and apps for kids’ mental health, just to name a few.
Community
Prolonged feelings of loneliness and isolation can have devastating effects on mental and physical health alike. We humans are social creatures who aren’t meant to do life alone! If you currently don’t have a thriving community, there are ways to build one, no matter where you live. This article has great suggestions for community building, such as joining a club or organization based around your interests.
For Those Dealing with Mental Illness
While Vitamin D and exercise are no doubt beneficial, small support measures won’t be enough to help everyone struggling with their mental health. If you’re dealing with a diagnosable or chronic condition, it’s likely you will require more support.
Sometimes an educational introduction to a condition is the first step to healing. For those who suspect they may have a mental illness, websites such as PsychCentral.com have quizzes that can serve as pre-screening questionnaires for certain conditions. Note: these are not meant to diagnose, but rather to alert you to whether or not it’s a good idea to bring in a mental health professional. If your score is high, you can use that information to decide if it’s time to talk to someone who can actively help you. Remember, it can be very easy to self-pathologize online, so always take these quizzes with a grain of salt.
Psychology Today has a roster of active therapists, psychologists, and psychiatrists in every state. Your health insurance website portal should also list any mental health professionals who are in your network.
It’s never too late to ask for help! There is no shame in taking measures to improve your mental health.