Your Mental Health Is Important ... Too !
In the United States , over 50 million Americans have gym memberships . Additionally , more than 12 % of new gym memberships are initiated in January as people flood the numerous fitness clubs in search of physical health and fitness1 .
As we work toward having better bodies and healthier eating styles , let us not forget that our mental health is an integral part of health . In fact , the World Health Organization ( WHO ) states that “ health is a state of complete physical , mental and social well-being , and not merely the absence of disease or infirmity2 . Therefore , there really is no health without mental health3 . It is important for us to consider the state of our mental health because African-Americans make up 13.3 % of the U . S . population4 , and are 20 % more likely to experience serious mental health problems than the general population ( e . g ., depression , anxiety , ADHD , posttraumatic stress disorder ). 5 Additionally , even if a significant mental health problem is not present , 9.5 % of all African-American adults ages 18 and older feel high levels of distress and that everything is an effort all of the time . This is also true for 8.9 % of African-American men . 6
This year , let ’ s make our mental health as much a priority as our physical health . Mental health is defined as a state of well-being in which we can cope with the normal stresses of life , can work productively in work / school , and realize our potential . It also encompasses our ability to make positive contributions to our family and community3 . Below are few tips for supporting good mental health :
Healthy Ways to Cope with
Dr . Kenia Johnson
13 - Game Changers Magazine Jul / Aug 2017
Stress
• To help reduce stress and encourage relaxation take several deep breaths to calm the senses and relax the mind7 . Follow a slow count to 3 or 5 ( in and out ) to induce relaxation . Additionally , progressive muscle relaxation ( tensing and relaxing different areas of the body in succession ) helps to relieve tension and promote a relaxed state .
• Take 5 to 7 minutes each day for yourself , without any distractions7 . This “ mini-mental vacation ” will
allow you to escape from the stress endured earlier in the day and reset , if necessary , for the remaining responsibilities of the day . Some days you may need to take several mini-mental vacations to maintain good balance in managing stress .
• Exercising is a great way to release endorphins that make the body and mind feel good7 .
• Surround yourself with trusted friends who are willing to celebrate your achievements and provide support during the bad times7 .
• Forgive others often and quickly . Many times our stress is related to grievances that we have against the people in our lives and situations that we cannot control ( e . g ., home , work , school ). Learning to let go is essential to moving forward to happier times .
Productivity in the Work / School Environment
• Creating daily or weekly “ To-Do ” lists are an excellent way to organize tasks that need your attention and manage time . Keep in mind that the goal is to complete as much of the tasks as possible . Forgive yourself if you don ’ t get through the entire list . Don ’ t dwell on it , simply tear it up and make a new one on the next day or the next week .
• Develop and write down short-term goals to accomplish within a reasonable time frame . This provides structure and purpose to the day-to-day tasks you encounter in life . If for some reason you do not accomplish all
of your goals by the projected time frame , remember that it is okay to give yourself more time .
• Establishing balance between work time and down time is important to support productivity . Taking scheduled breaks allows the body and the brain opportunity to recharge and refocus throughout the day .
Helpful Ways to Realize Your Potential
• Accepting compliments from others can be difficult for many , but it is in these kind words that you can identify your strengths that are often observed by others7 .
• Spending time engaged in a hobby or volunteering can unlock interests and talents that were once hidden7 .
• Nurturing your spiritual self through prayer and service can have many health benefits7 . Actively believing in a higher power or divine being can lend itself to self-exploration and foster insight of one ’ s strengths and weaknesses .
Make Positive Contributions to Others 9
• Make a commitment to show kindness and tell others when they are doing well . Write simple notes of gratitude or give verbal compliments to people . Try to be complimentary to someone each day . Giving praise makes others feel good and such positivity is naturally infectious and will make you feel good , too .
• Make time for family and friends . Invest and nurture your relationships with others7 . This will promote strong connections that are viable during times of need .
• Share your knowledge with others ! To support the sustainability and growth of a community , it is important for there to be a connection between generations . Your journey can serve as a road map for others to achieve success .
* Public Service Announcement : If you or someone you know is experiencing severe emotional and behavioral distress , please contact a mental health profession or call the Georgia Crisis and Access Line ( GCAL ) 1-800- 715-4225