Reclaim Your Mental Health
“What consumes your mind controls your life.”
Missiles being launched, innocent people getting caught in the crossfire, children being ripped apart from their families, neighborhoods burning down to the ground, people living in fear of getting abducted, protests in the streets, airplanes crashing, the Constitution being rewritten right before our very own eyes…
It’s all too much!
Everywhere we look, we're hit with a daily onslaught of disheartening news. In this era of perpetual connection, such exposure can severely impact our mental well-being. Rosa and I have personally experienced feeling overwhelmed, anxious, and emotionally depleted over the past few weeks. Recognizing this as a natural reaction to current events, we chose to alter our surroundings for a few hours each day.
After-dinner walks have become a cherished habit. We leave our phones behind and drive down to the local park. With longer days and warmer weather, it's the perfect way to decompress after a hectic day. Sometimes we chat about work or current events, but often we simply enjoy the sounds of chirping birds and playing children. It’s made a world of difference on our stress levels.
The good news is that you can also take proactive steps to mitigate the impact of this negativity and cultivate a healthier mental space. Here are some ideas to help you unplug, recharge, and improve your mental health.
1. Curate Your Information Diet
Just as we are mindful of the food we eat, we must be intentional about the information we consume. This doesn't mean completely disconnecting from the world, but rather, setting healthy boundaries.
Schedule News Time: Designate specific, limited times to check the news, perhaps once in the middle of the day. Avoid starting your day with negative headlines or scrolling endlessly before bed.
Choose Reputable Sources: Opt for in-depth and factual reporting over sensationalized headlines designed to provoke a strong emotional response. A deeper understanding of a story can often be less alarming than a shocking headline.
Limit Push Notifications: Turn off news alerts on your phone to avoid being constantly interrupted by “breaking” stories. This allows you to engage with the news on your own terms.
Embrace Good News: Actively seek out positive and uplifting stories to balance the negative. There are many resources and publications dedicated to sharing good news from around the world.
2. The Power of Unplugging
Creating intentional time away from screens is crucial for allowing your mind to rest and reset.
Digital Detox: Designate specific times of the day or even a full day of the week to be screen-free. Use this time to engage in offline activities you enjoy.
Create "No-Phone Zones": Make certain areas of your home, like the dinner table or the bedroom, screen-free zones to foster more present moments and better sleep.
Mindful Social Media Use: Unfollow accounts that consistently make you feel anxious or angry. Curate your feed to be a more positive and inspiring space.
3. Cultivate Mindfulness and Calm
Mindfulness practices can help you stay grounded in the present moment and reduce the power of anxious thoughts about the past or future.
Mindful Breathing: When you feel overwhelmed, take a few moments to focus on your breath. Inhale slowly and deeply, and then exhale just as slowly. This simple act can have a significant calming effect on your nervous system.
Meditation: Even a few minutes of daily meditation can help train your brain to be more resilient to stress. There are many apps and online resources to guide you through this practice.
Engage Your Senses: Take a walk and pay close attention to the sights, sounds, and smells around you. This can help pull you out of a cycle of negative thoughts.
4. Move Your Body, Soothe Your Mind
Physical activity is a powerful tool for improving mental health. It can help reduce stress, anxiety, and depression.
Find an Activity You Enjoy: Whether it's a brisk walk, a dance class, a bike ride, or gardening, finding a form of movement you love will make it easier to stick with.
Get Outdoors: Spending time in nature has been shown to have a positive impact on mental well-being. A walk in a park or a hike in the woods can be incredibly restorative.
5. The Importance of Connection
In times of distress, connecting with others can provide a sense of belonging and support.
Talk About It: Share your feelings with trusted friends, family members, or a partner. Often, simply voicing your anxieties can make them feel more manageable.
Quality Time: Make a conscious effort to spend quality, screen-free time with loved ones.
Community Involvement: If certain news stories make you feel helpless, consider getting involved in your community. Volunteering for a cause you care about can be an empowering way to channel your emotions into positive action.
6. Prioritize Self-Care
Making time for activities that nourish you is not selfish; it's essential for maintaining your mental and emotional resilience.
Hobbies and Interests: Dedicate time to activities that bring you joy and allow you to enter a state of "flow," where you are fully absorbed in the present moment.
Healthy Habits: Ensure you are getting enough sleep, eating nutritious meals, and staying hydrated. These fundamental aspects of physical health are deeply intertwined with your mental state.
Action Items
By taking these proactive steps, you can create a buffer against the negativity of the outside world and build a stronger foundation for your mental health. It's about finding a sustainable balance between staying informed and staying well.
If you find that feelings of being overwhelmed are persistent and significantly impacting your daily life, seeking support from a mental health professional can provide you with additional tools and strategies for coping.
~Alex
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