What are low-cost methods that's been helpful to your mental health?
What are low-cost methods that's been helpful to your mental health?
DISCLAIMER: this isn't a substitute for therapy and/or medication. Sometimes therapy isn't accessible. Sometimes we have a bad week and need to recenter ourselves.
I think we can learn from each other and find methods we didn't even know about! What's helpful to another may be ineffective to another, and I think learning about an array of methods would be valuable.
What's been helpful for me:
- Spending time in nature
- Journaling (I would google journal prompts pertaining to my predicaments)
- Guided meditations on Youtube
- Free worksheets: https://www.therapistaid.com/therapy-worksheets (my therapist who specialized in CBT used some of these during our sessions, I'm glad they're free)
- Go to bed before 11pm.
- Get up before 8.
- Eat breakfast.
- Go outside every day.
- Exercise
- Journaling just random thoughts and feelings
- Meditating
- Nature hikes
- Making my bed each morning
- Going for a drive with the radio on
- Doing small DIY crafts
Meditation is the biggest one for me. For so long I thought it just wasn't for me and then I got an app with guided meditation tracks and I have never been more calm, focused, and generally happy with the way things are since I started. I feel really lucky I gave it a chance and highly recommend it for anyone to try.
Same. I kind of have issues with my mind wondering when meditating (though also just in general lol). But I then tried guided meditation and it just clicked. Maybe it was having someone kind of guiding and reminding me to stay focused, but it's been amazing. And I agree, I think everyone should at least give it a try at some point.
- Singing
- Crying it out
- Journaling
- Getting enough sleep
- Spending time in the sun
- choosing to avoid arguments
This might be more darkly humorous than you are looking for, but at the onset of WWII I've read that many civilians suddenly had a full or partial remission of symptoms for the duration of the war.
Being part of a society in crisis that's all pulling in the same direction can take your mind off your own problems, at least for a while. Call it the Ozymandias effect?
It's not enough to hope a war breaks out, but maybe there's something at the heart of it we can grasp. Maybe what some of us really lack is purpose, or a sense of belonging. These aren't easy to solve for, but I'm sure it's worth a look inward.
That's beautiful and horrifying at the same time
Humanity in a nutshell innit
Baking has been really good for me. Also I love hot water, but dont have a usable bathtub, so I got myself a shower chair. It's so relaxing.
Every evening I go for a walk. The fresh air nd bird sightings are as good for me as the exercise.
Bicycling by far!
You can get a cheap used bike if you don’t want to nerd out about parts etc.
The way my mind is cleared when I’m going for a ride is something that I have not achieved by any other means. Also the mood boost lasts quite a while for me.
Just make sure the bike fits your body and also get a helmet.
Lemme toss in here the symptom management checklist in DBT:
- Take your meds on time, as per directed.
- Sleep eight hours a day (or the amount that works for you.)
- Eat square meals on a consistent schedule. Most of us work with three, with light snacking. Stay fluidated.
- Get some exercise, a bit of moving about should do (say a walk around the block).
- Engage in some social contact, ideally with a friend or loved one with whom you're not dealing with immediate drama.
Doing these things consistently should reduce the likelihood of your symptoms getting unmanageable (mileage will vary).
I want to point out there's free options in the us for lots of support groups, and so many are accesible online now! I joined SMART recovery about a month ago now, found one in person facilitated by a licensed counselor. She offered to see me individually for free and it's incredible what a few sessions can do!
Adding to the excellent suggestions of others:
- Organising to see friends regularly, even when I don't feel like it
- Having a "thing" to look forward to (often based around hobbies or upcoming events)
I like the free Yoga with Adrienne videos on YouTube. But there are tons of others out there also. Yoga breathing helps me feel grounded when I’m anxious and stressed.
You've got a good list.
For me I'd add.
- Going Vegan
- Working out (especially cardio)
- Having a creative outlet
I can only speak for my self but gardening has really helped me find my center
@CantSt0pPoppin @phonecase Me too. Knitting gives me a sense of focus and presence too.
- Taking walks in nature
- Meditating
- Dragging myself away from the doomscroll box.
- Going out and seeing friends
- Seeing a therapist (OK, that one's not so low-cost...)