Mental health is about how your feelings, thoughts and behavior affect your emotional, social, and psychological well-being. It requires the same attention as physical health for you to thrive in life. However, taking care of your mental well-being is essential, but it's not always something you (and many others) actively think about.

A stable mental well-being builds a hopeful mindset to help you deal with tough situations, sustain positive relationships, and experience a sense of purpose. You manage your emotions healthily and feel more in control at work and home, especially in the face of difficulties.

To cope with the adversity that comes your way, prepare yourself with this "SELF" guide. "SELF" stands for:

• S-tay mindful
• E-xplore things that give you joy
• L-earn to get quality rest
• F-ulfill the best version of you

Stay Mindful

Mindfulness means paying attention to whatever you're doing in the present moment. You focus on your thoughts, emotions, sensations in your body, and surroundings. As you become more aware of the state of your well-being, you come to appreciate the little things around you, leading you to develop a more positive outlook.

There are many ways to stay present, from breathing exercises to journaling. However, the World Health Organization (WHO) says you're practicing mindfulness already when you give your full attention to any activity, such as:

• Holding conversations with family or friends
• Playing a game or teaching a child to read
• Performing household chores

The next time you engage in any of these activities, notice a person's tone of voice and facial expressions or how you're washing dishes.

Explore Things That Spark Joy

Marie Kondo's method of keeping items that spark joy is not just for decluttering your home. It can also help improve your mental health. Studies show that when you experience things that make you happy, your brains release chemicals that make you feel good, positively affecting your emotional and mental well-being.

Sometimes, happiness comes after feeling connected to something greater than yourself. When you feel like you are part of something more meaningful, it gives you a sense of fulfillment and satisfaction. These feelings don't require grand gestures but can come from small acts of kindness, such as expressing gratitude to a colleague or supporting a friend in need. Engaging in these actions strengthens connections and your sense of self-worth.

Learn to Get Quality Rest

Your mental well-being needs to recharge and recover from daily activities, and there's nothing like sleep for restorative rest. Getting the right amount of quality sleep reduces stress, enhances mood, and promotes clear thinking.

If you're struggling with sleep deprivation, set a consistent bedtime and wake-up time. Most phones have a bedtime setting that will dim your lock screen and silence incoming calls and alerts at an appointed schedule. You can also practice any of these wind-down activities before bedtime.

Switch off your screens

Turn off your electronic devices a few hours before you go to bed. The blue light from screens can make it harder for you to fall asleep. If you like to read or watch a movie on your tablet before bed, try using night mode or dimming the screen to help you relax.

Use lavender and chamomile

Research has suggested that lavender and chamomile can be calming, potentially making these plants a natural sleep aid. You can add a few drops of lavender essential to a diffuser or drink warm chamomile tea before you sleep.

Stretch your limbs

Studies have found that yoga can raise sleep quality and help you feel more rested during the day. It can also reduce stress and improve your emotional well-being, contributing to better sleep. If you're unready for a yoga commitment, performing stretches can help with stress relief. You can stretch for 15–30 seconds and repeat them two to four times to loosen muscle tightness.

Fulfill the Best Version of You

Your mental well-being's best version is when your sense of self-worth is high. You value your capabilities, recognize your strengths, and strive to live by your values. However, life can throw challenges your way that make you doubt yourself. Cultivating mindfulness and finding purpose can help you manage your insecurities. Here are other ways to care for your self-worth.

Practice self-acceptance

Embrace your strengths and acknowledge your achievements. At the same time, accept your weaknesses and forgive yourself for failures, which sometimes can be more complicated work. You can better appreciate what you have accomplished with a gratitude journal.

Surround yourself with a support system

Having supportive relationships can work wonders when letting go of stress. They can celebrate your achievements, offer honest feedback on your shortcomings, and stand by you in need. These bonds with family and friends can go a long way in boosting your self-esteem.

Learn something new

Whether it's a new exercise routine or budgeting, pursue activities that challenge you. The point is not about mastery but about personal growth. This feeling of accomplishment can increase your self-confidence and give you that extra motivation to pursue a goal.

For instance, buying insurance intimidates you because you don't know where to start. This Financial Needs Calculator can help assess the suitable insurance based on your life goals. The resulting amount from the calculator is a lot, but remember, take it one step at a time. Use the information to guide your decision-making about money. Before you know it, you've made yourself a budgeting spreadsheet.

Strengthening your mental well-being takes constant effort. This SELF framework can help you build healthy habits, but care for yourself by doing what works. What's essential is to ask for help when needed and practice coping skills like mindfulness, which can help in times of adversity. Remember, mental health isn't black-and-white; it's a spectrum. Be kind to yourself!

References

World Health Organization: WHO. (2022, June 17). Mental health. https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response

Doing What Matters in Times of Stress: An Illustrated Guide. (2020). World Health Organization. https://apps.who.int/iris/bitstream/handle/10665/331901/9789240003910-eng.pdf

Sleep well: Tips for a good night’s rest. (2023, May 11). https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Sleep-well-tips