When you’re suffering from a mental illness like bipolar disorder, some days are worse than others. You will have days where you wake up stressed, depressed, and feeling unloved. Your brain often tells you that you’re worthless, that you don’t deserve love, and that you shouldn’t expend the energy to take care of yourself–and that no one else will either.
So how do you get through a bad mental health day?
The answer is self-care. Self-care is the act of taking responsibility for your physical and mental well-being. That’s it. That’s all self-care is.
May is Mental Health Awareness Month. Observed in May since 1949, the awareness month aims to educate families and communities about mental illnesses, and support those who struggle with them. One of the best ways to take care of yourself during a mental illness is to practice self-care.
Here are 8 easy, frugal ways to practice self-care when you’re facing a horrible day:
1. Get Out of the House
I know, I know, when you’re feeling down in the dumps, you don’t want to go outside. You’d rather stay in your dark, gloomy bedroom, which is far more comfortable that going outside in a winter drizzle. But trust me, getting outside, even when the sky is overcast, is crucial for your mental health.
Sunshine entering your eyes has a huge impact on your mood. Even if the sky is cloudy, you’ll be absorbing a therapeutic amount of sun–10,000 lux, or units of light. Absorbing this lux helps lower your blood pressure and engender feelings of contentment. A therapy light box uses up to 10,000 units. During the summer, the sun shines up to 30,000 lux.
During the winter, without absorbing the sun, many people suffer from the winter blues, also known as seasonal affective disorder (SAD). For more strategies on how to combat the winter blues, click here.
So getting outside, even for a brief walk, is critical to manage a bad mental health day. Even sitting in a sun puddle in front of a window can help, though walking outside also helps because you’re getting some exercise, too. Try it today.
2. Practice Hygiene
If your energy level is so low that even showering and brushing your teeth sound like onerous chores, then at least use baby wipes or a damp rag, and mouthwash. Washing your face, arms, and the back of your neck will help you feel better. And mouthwash will enable your mouth to feel fresh for a little while.
Practicing hygiene this way only takes a few minutes. You have nothing to lose by trying.
3. Do a Full-Body Check
Performing a full body-check can help you tune into your needs. Sit in a chair or lie down on your bed. Mentally examine your whole body, starting with your toes.
How do your toes feel? Are they sore? Cold? Too warm? How about your shins? How about your hips? Belly? And so on. Keep asking these questions about each of your body parts.
Next, ask yourself how you’re feeling in general. Are you hungry? Thirsty? Tired? When is the last time you’ve eaten or drank water? Can you take a nap?
After you’re done asking questions, start addressing the problems that may have cropped up. Go feed yourself, and drink water. Take a shower if you can, or use baby wipes. Take a nap.
Doing a full-body check can help you identify issues with your body as well as solutions to those issues. Just try it.
4. Take Your Medication
This tip is more preventative than reactionary, but if you have prescribed pills and haven’t swallowed them today, make sure to take them.
If you have fast-acting anti-anxiety meds, for example, then by all means take them if you’re feeling anxious. Sleep aids can also help you take a nap or get a good night’s sleep. Don’t be afraid or ashamed that you need the extra medical help. That’s what your medication is there for.
5. Talk to Someone You Trust
Letting someone you trust know about your bad mental health day can help you feel listened to and empathized with. If the people around you understand your struggles, then you may feel less alone.
Some therapists, if you have one, offer emergency counseling sessions. For a post on how to start seeing a therapist, click here.
If you can’t get a hold of your therapist or you don’t have one, then call or text a trusted friend. If you’re truly alone, then call a warmline or visit an online support group.
6. Appeal to Your Senses
When you’re struggling with a bad mental health day, appealing to your senses is a good way to center yourself.
There are several ways to engage your senses: burn incense or a candle (scent), eat some chocolate (taste), apply lotion to your hands and face (touch), look at a beautiful picture of a forest (sight), or listen to your favorite soothing song (hearing).
If you appeal to your senses, you can ground yourself in the present moment. It’s almost like meditation. Give it a try today.
7. Get Lost in a Book
One of my favorite ways to distract myself is to get lost in an imaginative book. Being transported to another world, reading about people who solve problems that aren’t my own, is a wonderful way to focus on something other than my sad state.
If you can concentrate on reading, try getting lost in a book today. Just pull your favorite off your bookshelf, or find a free one online.
8. Lower Your Expectations of Yourself
On a bad mental health day, just getting through the day is enough. You’re not at your best, so you’re not going to be able to be as productive as you usually are. Bid goodbye to guilt about not being on the go.
Our capitalistic societies (in the US especially) expect us to perform like cogs in the machine. But you are human, and you struggle with a mental illness. You are enough just the way you are.
Everyone suffers from a bad mental health day from time to time. These 8 tips can’t cure a mental health day, but may be able to help you manage one. If you can only manage one, that’s okay.
Just pick your favorite off the list, one you can handle, and try it today.
I wish you well on your journey.
- Getting Support During a Bipolar Depression Episode
- 10 Signs That You Are a Highly Sensitive Person (HSP)
- National Depression Awareness Month: My Experience and How to Get Support
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