Not only do our bodies deserve a little bit of care now and then, our psyches also deserve support—especially when the world has trouble again. These 8 mental wellness strategies may not straighten life, but they do.
I desperately need a spa vacation! Quite acceptable phrase. We naturally seek physical therapy when our backs hurt, take medications when we feel pain, and even rent health hotels and give our bodies a break when we feel stressed. Then talk about it freely and enthusiastically at work. Yes, we call sick when our bodies complain. But not when our psyche screams.
It is completely normal for changes, whether external or internal, positive or negative, to have an impact on the emotional world. It only really becomes a problem when we ignore this fact – and at some point our psyche finds its way through the body and causes us complaints. They mean no harm to us, they simply demand the attention they deserve. Now we will give it to her.
out for 24 hours
A phrase that therapists often say but that patients don’t like very much: If you notice that your psyche is affecting your physical health, get out of your way for 24 hours. This can become noticeable through difficulty concentrating, inner anxiety or rumination – no matter what, if we notice that something is stressing us psychologically, it is a legitimate cause of illness as if the virus is raging inside us. For those still stuck in the hamster wheel, the following comparison can help: We are less likely to miss out of illness if we take care of ourselves early on and take it easy than if we cross our mental limits constantly and at some point can no longer do at all.
Does not work
And these 24 hours are not there to do all the rest without work. Alternatively, one could imagine one’s self-imposed wellness vacation as a small break button. Take a look at what’s really important (like childcare) and whether it works without you. So put yourself and your everyday life behind from time to time. This is easier said than done, but it is only possible under one premise to train great: be honest and ask for help.
Create a clean environment
Aside from the forced break, for some people cleaning the apartment is a literal mopping up. Vacuum, clean, vacuum. On the one hand, we are occupied with our hands rather than our heads and can release our thoughts. On the other hand, visuals in particular help to feel the internal order if their environment is tidy.
Meditation is mentioned in every relaxation guide, but there’s a reason for it: Only when you feel too anxious about meditating will you be amazed at how much it can do. If you still feel anxious at first, try walking meditation. You can listen to meditation and consciously allow your surroundings to influence you. By the way, this mindfulness can be learned, so that over time you automatically get a better sense of the beautiful things around you.
In order to do come to enjoy
Especially when you feel overwhelmed, it can help to write down all the tasks. Then, before you get carried away with your to-do list, break it down. What’s really important – and what can wait? Start with just one task per day. Now comes the trick: Each mission has to be followed by a reward. Think about what you were looking forward to that day in the morning. Individually, the tasks usually seem less threatening, and at the same time we can relate them positively to this exercise.
Replace worst case scenarios with best case scenarios
Anyone who thinks a lot will know that we rarely imagine a happy ending. why? The next time you find yourself worrying about something and imagining the worst possible outcome, mentally imagine a fork in the road. One side is blocked. Alternatively, there is another branch for the best possible ending. What is the best thing that could happen? Through beautiful fantasies, we reprogram ourselves for long-term optimism.
Listen to classical music
Let’s move on to external influences that can help. It is no coincidence that classical music is often played in doctors’ offices. The classic approach is now used in the treatment of anxiety and depression. Sounds can help against stress, sleep disturbances, and even pain.
Bathing, sauna and sweating
Don’t worry, classic relaxation methods aren’t neglected for mental health either. Bathing, sauna, and sweating is not only good for the body, but it often ensures that we feel more ourselves and fully ourselves. This helps above all else if you get lost in your whirlpools and want to reconnect with reality through your body. At the same time, the heat feels like a relaxing hug – and in a steam sauna we leave the fog in our heads behind.
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