12 Frugal, Easy Self-care Ideas to Treat Depression from The Bipolar Parent

Photo by Tina Dawson on Unsplash

A lot of people think self-care is limited to bubble baths and nail-painting. But that’s just not the case.

Self-care is taking responsibility for your physical and mental wellbeing. That’s it. Through treating myself to some self-care on a daily basis (as well as engaging in therapy and taking my medication), I’ve been able to manage my bipolar disorder for the past several years. I am a stable–and happy!–woman with mental illness, so I am more than willing to share my favorite self-care strategies with you.

Here are 12 frugal, easy self-care ideas to help you treat your depression. Feel free to try as few or as many ideas on the list as you’re comfortable with.

Take a break from social media.

Social media is all-consuming. Perusing the curated feeds of your friends and family can make you think their lives are perfect and yours lacks something in comparison. Take a thirty-minute to an hour break from social media today.

Not everyone can be like me, who checks my Facebook account only once in a blue moon. I am, however, addicted to chatting on Discord, a chat service, so I do force myself to take breaks from the servers I’m a moderator of once in a while so I can refresh myself rather than being drained by constant pings. It’s a very similar strategy to putting my phone on DND, but it’s specifically tailored to Discord.

Go to your library’s website and put some books on hold.

Shopping for books gives a lot of people a thrill but can be expensive. Try perusing your local library’s website and place a few books on hold to pick up later.

I don’t read nearly as often as I’d like, but when I do read, I usually read fanfiction. The fanfic experience can be tailored to you; on archiveofourown.org, you can filter what fanfiction you’re looking for through tags.

You can do a similar search for books from your library’s website, looking up keywords and authors you’re interested in. If you

Write a short story.

Google the phrase “writing prompts” and see what you can come up with from the third prompt from the first result.

One of the best self-care strategies I ever practiced was allowing myself to write fanfiction. By disregarding the stigma and treating the activity as valuable, I was able to break through a 10-year writing dry spell where I wrote nothing at all. In a year’s time, I wrote over 500,000 words and improved my writing by leaps and bounds.

Creative writing is my special way to relax. Writing fiction, specifically fanfiction allows me to express my emotions through the characters’ actions and unpack facets of my own life, like how I starved when I was a child. I highly, highly recommend writing a story of your own.

Read one chapter of a book.

Reading is one of the best frugal activities out there. It engages your brain and promotes peace. Try reading one chapter of one of your favorite books.

Like I said earlier, I haven’t read a book in a while, but when I want to disengage after a long day and engage my brain in a different way, I read a fanfic from one of my favorite fandoms. I have specific authors that I follow, and I am good friends with some of them.

Reading is one way for you to “turn off” your working brain and “turn on” your relaxed brain.

Do something imperfectly.

The perfect is the enemy of the good, and perfectionism is a killer. Give yourself permission to do something imperfectly, like coloring outside the lines on a coloring sheet.

When I started writing fanfic, I allowed myself not to obsess over whether I was using commas correctly. This small change opened the floodgates of my writing, and I wrote over 500,000 words in a year. Earlier, when I was driven to create a “perfect” piece, that killed my enthusiasm for writing entirely.

Allow yourself to try something doing something new or old imperfectly. Let go of the bad habit of perfectionism in a small, unique way.

Buy a pet plant.

Gardening is a fun activity with numerous health benefits. Caring for something small other than yourself can give you a sense of pride and accomplishment.

Studies have shown that nurturing a plant promotes good feelings. Philodendrons are beautiful, green plants with heart-shaped leaves that are easy to keep alive. Head to the nursery section of your local grocery story and purchase a philodendron or other easy pet plant.

My front yard is full of plants that my mother put in the ground for me. I love seeing the delicate, blue flowers of my vinca plants blooming. Watching my large-leafed, heart-shaped hostas grow bigger and bigger is a treat. And when the corkscrew willow tree’s leaves unfurl for spring, it’s one of the best markers of the year.

Drink a cup of tea or coffee.

Especially on cold days, a cup of tea or coffee can be just what the doctor ordered. The caffeine kick can help you get through your day but even if you drink decaffeinated beverages, the warmth from the drinks can help soothe you.

When I read this in my post, I immediately stood up to go make tea for myself and my family. My favorite tea is Harvey & Son’s Hot Cinnamon Spice, a bracing black tea with a rich flavor of orange and cloves. Drinking a cup of tea is one of my favorite ways to warm up.

Practice gratitude.

If you concentrate on what you have and how grateful you are to have it, then you are less likely to ruminate on negative things. Practice gratitude by writing down five things you’re thankful for.

When I find myself getting spinning in circles because of how busy I am, I like to stop and count my blessings. I say a prayer to God thanking him for the big things–my health, my food, and my shelter–and then try to come up with something specific. This helps me focus on what I have rather than what I don’t have, preventing FOMO: the Fear of Missing Out.

Cross something off your to-do list.

If you have the energy, tackle something that you’ve been meaning to get done for a while. But before you do so, visualize how good it will feel to have the item done. Picture yourself having done the task, and how much more free you feel.

I love crossing items off my to-do list. One of the best ways for me to soothe myself is to pull up my sleeves and get something done, like writing this post.

Depression, unfortunately, makes getting even the smallest task done difficult. But do try. Even getting a small item done will give you a sense of accomplishment and that may be enough to get through the rest of your day.

Declutter the nearest surface to you.

If you’re stuck in bed, then spend five to ten minutes clearing off and dusting your nightstand. You don’t have to spend an hour or two decluttering to make progress. Decluttering the nearest surface to you will give you a clear space to look at and a feeling of satisfaction.

When I’m depressed, I tend to let the environment around me fall into squalor. Things surround me: pizza boxes, dirty diapers, moldy dishes–you name it. It’s not good. So when I’m deep in the depths, I try to tackle the mess one step at a time.

I usually start with the dishes, clearing off the counters, and then take a break. That sense of accomplishment enables me to move on to the next step: picking up the floor, and so on and so on.

Do a full-body check-in.

Starting with your toes and progressing upward to your shins, thighs, hips, stomach, etc., ask yourself how each of your body parts feel. Are you cramping or sore anywhere? Are you thirsty? Hungry? Address those issues. Get a drink if you’re thirsty. Eat something if you’re hungry. And stretch.

A full-body check in works in tandem for me with a meditation exercise: imagine the sun creeping up your body from your toes, spilling over your legs, warming up your hips, filling your belly, and suffusing your chest.

If I do this exercise after a full-body check-in and then address all the needs I’ve found in my body, that’s one of the best ways for me to perform physical self-care.

Take 3 deep breaths.

Breathing deeply is one of the best ways to center yourself. Try the box breathing method: Take seven seconds to breathe in through your nose, hold for six seconds, and breathe out for eight seconds through your mouth. This will help you feel calmer and detoxify your body.

I often have trouble remembering to breathe when I need to, instead getting more and more hyped up until I’m hyperventilating. When I do remember to take a breath (or when a dear friend reminds me to), I can calm myself down and take a moment to re-center myself.

Conclusion

So those are The Bipolar Parent’s easy, frugal, must-try self-care ideas for depression!

Self-care is not an indulgence. It’s caring for yourself in a way that puts your health front and center. And if you engage in self-care on a weekly or even daily basis, you’ll start to build up a reservoir of good feelings.

Feel free to try as many of these strategies as you feel like trying. There’s no pressure here.

I wish you well in your journey.

Related Posts:

National Recovery Month – A Guide to Depression Recovery Through Self-Care, part 2

Photo by Anthony Tran on Unsplash

As a woman with bipolar disorder, I’m no stranger to depression. I’ve sunk to some pretty low points just because I have abnormal brain chemistry. Fortunately, due to a combination of medication, talk therapy, and coping strategies, I’ve been stable—and happy!—for the past seven years. So I am willing and able to give you some tips and tricks that may help you recover from the dark pit of depression.

Self-care, defined as actions you take to improve your physical and/or mental outlook, is crucial for recovery from depression. Medication can only help if you take it (which is part of self-care!), and talk therapy is useful, too, but without your meeting your physical and emotional needs on a basic level, there’s only so much the treatments can do.

Self-care is more than just bubble baths and painting your nails. Let me outline some emotional self-care practices below that you can do today to help you recover from depression.

Emotional Self-care

Emotional self-care involves increasing your ability to handle strong, uncomfortable emotions such as rage, nervousness, or despair. Emotional self-care practices involve your expression of your emotions on a regular basis.

One way to tell if you’re effectively practicing emotional self-care is if you feel recharged at the end of an activity rather than drained. Emotions, especially negative emotions, can be draining, but if you’ve properly processed them, you’ll be much better off.

Here’s a few ways to practice emotional self-care.

Say No

Setting boundaries is all about learning to protect your energy from others. If you are stretched too thin for others, you won’t have any time for yourself and your own self-care, which means you’ll be drained and possibly irritable.

I know that when I’m overstretched (which often happens before I realize it), I tend to snap at people. Instead of letting myself get to that point, I need to do is set boundaries and encourage other people to do the same.

One good way for you to cut down on your obligations is to say “no”. It’s a small but powerful word, and I know for a fact that it’s one of the hardest ones to say for most people.

But try it. Say “no” to at least one person asking you to take on more obligations. You need to draw shield around yourself and not take on anymore things, especially when trying to recover from depression.

I personally don’t like saying no and/or delegating tasks to others, but I’ve always found myself better off when I do. It’s been a long road for me to get to a place where I am confident enough to say no, but a journey begins with a single step.

You can take that first step today.

Call Others For Help When You Feel Overwhelmed

The corollary to saying no is calling for help when you feel overwhelmed. If you find that you really have stretched yourself too thin, you may have to call in people to help you.

Depression is overwhelming. There’s absolutely no shame in calling for help. Whether it’s visiting a therapist to process your day or asking friends to take care of your children so you can take a shower (physical self-care!), you can call someone.

When I’ve been depressed in the past, my greatest supporter has been my husband. He’s taken care of our children, listened patiently to me express my feelings (see the next section), and has given me great advice.

I couldn’t have recovered from my depression as quickly without his stalwart support. If you have a valued supporter, don’t take them for granted, but also don’t worry about calling them for help when you need them to step up.

Your friends want to help you. I know one of the biggest features of depression is the isolation. When we’re depressed, we withdraw from people and tear down our relationships, sometimes because we don’t think they’ll help, but also sometimes because we think we don’t deserve their help.

You deserve the love and help of your friends. Call one today.

And if you’re currently in crisis and believe you’re truly friendless, please, please Google “crisis center [my town],” so you can get the help you need. For a list of crisis lines in the U.S., click here. For a list of international crisis lines, click here.

Express Your Feelings

Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured.

Mark Twain

Mark Twain was a wise man. Bottling your feelings helps no one; if you can’t express your feelings properly, you cannot nurture your emotional health.

If you’re not honest with people when you don’t like something, you’re setting them up to fail. What? How does that make sense? It’s simple, really.

People aren’t mind readers. But how can they be good to you if you don’t tell them what your preferences are? If you don’t tell people if you’re angry or even annoyed, they can’t respond in a proper way and they’ll continue responding in the way they feel is right based on limited information, possibly angering you or annoying you further.

If you don’t tell people the truth about what you like or what your preferences are, and if you just go along with what they say or don’t say no to them about something that feels violating to you, you are setting them up to fail.

That doesn’t lead to a productive conversation or to someone knowing the real you. This is not your fault, but it doesn’t have to be this way. You can express your feelings.

One of the best ways to express your feelings to others is to use “I” statements. When you say, “you made me feel…” that shifts blame onto the other person and puts them on the defensive. Plus, framing the sentence that way doesn’t allow you to take responsibility for your own feelings. Try “I feel,” instead.

You can start expressing your feelings in small ways. Keep a personal journal examining your emotions. Write or draw something creative. And try to tell people upfront when you don’t like something, starting small, like when someone calls you by the wrong name.

Over many years of therapy, I’ve learned to express myself in a variety of different ways. I am a writer, so I frequently write fiction that explores my own emotions through the characters and their actions. I write the world I want to see.

I’ve also learned that speaking directly to someone about a problem is worlds better than going behind their back and venting to a friend. I first heard that concept from a lesson in church, but it was only after personal experience where a relationship blew up in my face because I didn’t express my feelings properly that I took action on the idea.

You can express your feelings today. And if you need help, there’s no shame in calling in the professionals. A therapist can help you identify and untangle your emotions and teach you ways to express them in healthy ways.

For a post on how to start seeing a therapist, click here.

Conclusion

Like physical self-care, emotional self-care is an absolute necessity. Without the building blocks of caring for your own emotions, recovering from depression will be an uphill battle–even more than it already is.

You don’t have to be a professional at self-care to recover. You can start small. Say no and set boundaries, call in people to help if you’re overwhelmed, and learn to express your feelings. These are the steps you can take to nurture your emotional health.

I’ve learned how to say no, call for aid, and express my feelings not only through talk therapy, but also through trial and error. I’ve accidentally hurt people and flagellated myself with self-recrimination, stalling my progress upwards.

Don’t be like me: care for yourself. Practice emotional self-care today.

I wish you well.

See part 1, the guide to depression recovery through physical self-care, here.

Related Posts:

National Recovery Month – A Guide to Depression Recovery Through Self-Care, part 1

Photo by Chandler Cruttenden on Unsplash

As a woman with bipolar disorder, I’m no stranger to depression. I’ve sunk to some pretty low points just because I have abnormal brain chemistry. Fortunately, due to a combination of medication, talk therapy, and coping strategies, I’ve been stable—and happy!—for the past seven years. So I am willing and able to give you some tips and tricks that may help you recover from the dark pit of depression.

Self-care, defined as actions you take to improve your physical and/or mental outlook, is crucial for recovery from depression. Medication can only help if you take it (which is part of self-care!), and talk therapy is useful, too, but without your meeting your physical and emotional needs on a basic level, there’s only so much the treatments can do.

Self-care is more than just bubble baths and painting your nails. Let me outline some self-care practices below that you can do today to help you recover from depression.

Physical Self-care

First, there’s the physical side of self-care. Taking care of your body can help you feel loads better and enable you to take on the day—or at least knock some small tasks off your to-do list, like getting the mail.

Physical self-care is an easy and basic way to meet the lowest tier of Maslov’s hierarchy of needs: the physiological section. Without meeting those needs (food, water, warmth, rest), you cannot move on to meeting the next levels of needs on the pyramid.

There are any number of things you can do to take care of your physical body. Hygiene is a big one. I love applying deodorant and brushing my (short) hair when I’m feeling rotten, which takes about 45 seconds.

I’ll outline some hygiene steps below, but please remember that you don’t have to do all or any of these things at first. One step at a time.

Shower

The best thing you can do for yourself if you’re at home and safe is take a shower. I know you don’t want to take a shower. I know you don’t want to get out of bed. But if you just can’t bring yourself to endure a full-on shower, at least wash your face.

Maybe from there, you’ll feel good enough that you’ll want to brush your hair. Stop there; if you’re truly in the pits of depression, then you don’t want to overload yourself.

I try to take a shower every night so I feel good when I go to sleep and am ready to wake up refreshed the next morning. It’s easy when I’m stable but a mountain to climb when I’m depressed.

But that mountain is worth climbing. I always feel a little better after a shower, and I’d be surprised if you didn’t, too.

Lotion

On occasion my legs are itchy because of dry skin, so one of my self-care rituals is to quickly apply lotion to my legs and arms from a pump bottle. My four-year-old daughter enjoys having me apply lotion to her little arms and legs as well! There’s a lot of laughter involved because the lotion tickles her.

You can try to apply lotion, too. A bottle with a pump spigot makes squirting the right amount in your hands easy, so I’d recommend buying one of those. If you take a shower at night, set the lotion on a flat surface near your bed so finding it when you need to apply it before bed is easy.

Brushing Your Teeth

Brushing your teeth takes two minutes. And you can do anything for two minutes. I have full faith in your ability to handle this task. If you want, brush your teeth and go back to bed until you feel you can manage another aspect of self-care.

Physical self-care doesn’t have to take a lot of time, and it doesn’t have to cost too much, either. It means taking care of your body, which is linked to your mind and helps you re-center yourself.

Conclusion

Physical self-care is not an indulgence. It’s a necessity; without taking steps to take care of yourself, you’ll get to the point where someone else has to take care of you.

I’ve been there. My mom drove two hours to my university apartment and washed my hair once because I could no longer function. But after that, I soon started performing self-care and taking my own showers.

I recovered from that depression through a combination of talk therapy, medication, and self-care. Without the building blocks of self-care, I never would have found myself a therapist, which was the beginning of my recovery journey.

You are worth self-care. You are a valuable person who has worth beyond what you produce. And you deserve someone who loves you, even and especially if that person is yourself.

I wish you well.

Stay tuned for part 2 of this post: Emotional Self-care.

Related Posts:

10 Self-Care Ideas for People Suffering from Bipolar Disorder

Photo by Loverna Journey on Unsplash

Note from the Editor: Please welcome the Bipolar Parent back from my hiatus! I will be posting weekly personal, informative pieces on how to manage your bipolar disorder on Friday mornings. I hope that these posts will help you deal with depressive or manic episodes, and that you’ll be able to stabilize soon. 

I wish you well!

***

Self-care. It seems self-explanatory; after all, the term indicates caring for the self. But why is self-care so hard to accomplish, especially for people who suffer from bipolar disorder?

The answer is easy. When we’re manic or hypomanic, we’re usually too busy to settle down and care for ourselves. If we’re depressed, caring for ourselves is the last thing we want to do (mostly because we don’t want to do anything at all).

That must change. Caring for ourselves is putting an oxygen mask on. Self-care is crucial for our daily functioning. We must take self-care seriously to make the most of our lives.

September is Self-Care Awareness Month. There’s no better time than to start giving yourself a sweet, sweet dose of self-care.

Some people believe the self-care is limited to taking bubble baths and painting their toenails. But there are so many more ways to take care of yourself. Read on for 10 self-care ideas for people suffering from bipolar disorder.

Self-care Ideas for When You’re Manic

When you’re manic, life is go go go. In my experience, I barely slow down enough to take a breath. Here are my recommendations for self-care when you’re manic:

1. Pause for two minutes and take deep breaths

I know stopping whatever you’re focused on when you’re manic is incredibly difficult and the last thing you want to do, but hear me out. Mania spends energy you don’t actually have. If you’re constantly on the go, you’re going to wear yourself out. Pausing for two minutes and taking deep breaths (in through the nose, hold for eight seconds, and exhale through the mouth) will help your brain reset.

I like to do the box breathing method. First, find a safe place. Then, breathe in for four seconds, hold for four seconds, and release for four seconds. This almost always works to calm me down.

2. Take a bath

When I’m suffering from a bipolar mood episode, my hygiene goes out the window. This is especially true during depressive episodes, but also can happen during mania. I highly recommend making a conscious effort to take a bath or shower during that time. Bubbles are optional. Being clean may help you feel better, and if you slow down enough to take a bath during mania, the hot water may relax you a little.

I like to use Epsom salts in my baths. Even if I can’t take a bath, a hot shower, even if it’s short, helps slow my brain down enough to make me realize I’m manic and need to chill out.

3. Sleep

During manic episodes, sleep is your best friend. Aside from medication, sleep is the number one way you can reset your brain back to a non-altered state. Please, try to get some good sleep. Dim the lights, stop using screens two hours before bed, do some deep breathing exercises (see tip #1), and by all means, rest.

I guard my sleep with the fierceness of Cerberus. Whether I’m manic, depressed, or stable, my sleep hygiene is the most important aspect of my day. I sleep in a cold, dark room with two thin blankets, having showered and brushed my teeth right before bed. I have no music or white noise, and I make sure I sleep at least 9-10 hours a night.

When I’m suffering from insomnia, I pray fiercely, and commit my sleep to God. If you’re not religious and you’re up for all hours of the night, you can try meditation and see if it helps. Definitely try the box breathing method.

4. Limit yourself to one project.

My mania manifests as crafting binges. I dive into embroidery or painting projects, and neglect everything around me and even myself until I produce something. I’m always rushing, so these projects never turn out well. I also bounce between projects. I highly recommend sticking to one project, so you’re not leaving half-finished projects lying around.

5. Exercise.

Since you have plenty of energy to burn during mania, burn it. Put on a workout video. Run some laps. Climb your stairs up and down. Anything to get your heart rate up and tire you out.

I can’t run due to knee issues, so when I’m manic and full of energy, I put on music and dance with my kids or talk walks around the park and neighborhood with them. I try to incorporate my kids into my manic phases as much as possible, and ask for their patience with me as I struggle to regain control of myself.

Self-care Ideas for When You’re Depressed

Depression is a beast. You feel awful and don’t have the energy to do anything.  So what can you do? Here are some self-care ideas for when you’re depressed:

1. Go outside

I know that when you’re depressed, you’d rather stick your hand in a box of tarantulas than get out of bed. Trust me, I’ve been there. But staying in bed all day doesn’t help. In fact, that can worsen or prolong feelings of intense sadness. If you go outside and breathe some fresh air, then your mood may lift even if only slightly.

I try to take my four-year-old to a park every single morning except on Sundays, when we have church services. Forcing myself to get outside on a daily basis is sometimes the most difficult thing I’ve ever done, but standing outside in the sun helps me re-center and realize that my depression won’t last forever.

2. Clean the closest surface to you, like a nightstand

Clutter deepens and prolongs feelings of depression. If you can clean the closest surface to your bed, like a nightstand, then you’ll have both a feeling of accomplishment and a clear surface to look at.

I have a problem with my brain: every time I think I’m not doing enough, my brain screams at me that I am useless and unworthy of love. I am fixated on being useful, even though logically I know I have value as a person beyond what I produce.

And when I’m depressed, the screaming intensifies as I don’t tend to get anything done, nor do I want to get anything done. So rather than sinking fully into the pit of despair and allowing my brain to figuratively beat me over the head, I try to cross off at least three items on my (small) to-do list and call that good. I recognize that I can’t get as much done when I’m depressed as when I’m stable, but I do accomplish something everyday. That helps me a lot, and it could help you, too.

3. Drink water

Hydration is so important to a healthy body and mind. You’re not at your best when you’re dehydrated. Focus on drinking a gallon of water over the course of a day. Even if you do nothing else but drink, you’ll win the day.

I drink about 144 ounces of water a day. I bring water bottles with me whenever I’m out, and I have a 32-ounce cup at home that I continuously guzzle and refill at the tap all day long when I’m there.

When I’m even slightly dehydrated, I can feel it: I suffer headaches and a dry, scratchy throat, and my mood takes a nosedive. One of my symptoms of depression is a lack of self-care, and that starts with not drinking water, which only worsens my condition. So I would highly recommend putting drinking water as one of the three items on your to-do list. Hydration is crucial for your mental health. 

4. Socialize with an actual person

Call a supportive friend. Check in with your family. Even go out to the store and say hello to the cashier. When we’re depressed, we often isolate ourselves, which makes depression worse. Don’t do that.

When my brain is screaming at me that I’m worthless, I like tapping my online friends. I can sign on and leave them a message and say, “My brain is being mean to me today, and here’s why,” and they’ll respond to me whenever they’re available. Because they’ve been depressed themselves, they’ll listen and acknowledge my pain, and maybe even offer some suggestions about how to conquer my specific challenges that I’ve mentioned.

Relationships are so important to mental health. Don’t isolate yourself. Get out there and put yourself among people, and hopefully you’ll find someone who can support you. 

Your friends want to help you. They’re there to listen. Lean on them.

5. Say “no” to some things

Feeling overwhelmed is common when suffering from depression. If you can, say no to some things filling your schedule. Freeing up enough space to let yourself heal is one of the best things you can do for depression.

As I’ve touched on in previous points, when I’m depressed, I absolutely cannot do as much as I can when I’m stable (which is, admittedly, a lot). So when I’m suffering a depressive episode, I assess my capabilities and cut way, way back on everything I need to do.

I try to give myself three main things on my to-do list, one of which is drinking enough water. Other things that I’ve put on there may be brushing my teeth, showering, eating an easy meal, or socializing with a person. If I’ve done all three things, I win the day.

Final Thoughts

Self-care for people who suffer from bipolar disorder doesn’t have to be difficult. Keep in mind your various struggles when you’re depressed and manic, and tailor your self-care to those episodes. Showers, sleep, and indulging in things that make you happy are crucial to your well-being.

I believe you can conquer these mood episodes. Good luck.

Related Posts:

7 Types of Self-Care for Mental Health

What are the 7 types of Self-Care for Mental Health? Take a look!

Some people think self-care is limited to bubble baths and painting their nails. But self-care is so much more than that.

Self-care is taking responsibility for your own well-being. That’s it. If that sounds intimidating or difficult, I understand.

September is Self-Care Awareness Month in the US. With that in mind, I’d like to devote this post to examining what self-care is, and a future post to 100 Self-Care Ideas When You’re Depressed.

Read on to discover the 7 vital types of self-care for your mental health, and you may find that self-care is not so intimidating after all.

7 Vital Types of Self-Care

    1. Physical self-care. Physical self-care is the most common form of self-care. It’s simply taking care of your physical needs, such as food, water, sleep, and exercise. It’s taking yourself to the doctor when you get sick. Showering is definitely part of this self-care.
    2. Emotional self-care. Emotional self-care is ensuring that you are emotionally and mentally healthy. You need to express a range of feelings in order to take care of yourself emotionally. Check in with a therapist if you find expressing yourself difficult.
    3. Intellectual self-care. Intellectual self-care is looking after your intellectual pursuits and critical thinking skills. One of the best ways to develop your intellectual self-care repitoire is to engage in creative pursuits.
    4. Spiritual self-care. Spiritual self-care is not synonymous with religion, though it can take the form of attending church services and praying to a higher power. It’s a search for purpose and understanding in the universe, and ing expressing our values.
    5. Relational self-care. Relational self-care is ensuring your relationships with your family members are strong. Familial relationships are critical for good mental health, as without them you may feel alone and unsupported.
    6. Social self-care. Social self-care is strengthening relationships with those outside your immediate family. Socialization is so important to your mental health, even if you’re an introvert. It’s part of the Maslow’s hierarchy of needs pyramid.
      Safety and security self-care. Safety and security self-care involves having health insurance and being smart about your personal safety. Understanding the financial sphere falls under this type of self-care. Many people wait to evaluate their safety or finances until they’re in trouble. Don’t do that. Make sure you have contingency plans.

Final Thoughts

All of these types of self-care are vital to your well-being. First, take care of the physical and emotional self-care, then work on the spiritual, intellectual, and relational self-care. Finally, make sure you’re also doing the social and safety self-care, and you’ll be a well-rounded, healthy individual.

But how do you actually accomplish these seven? In future posts, we’ll be looking at self-care ideas for people suffering from bipolar disorder and depression. Stay tuned.

Self-Care Ideas for Parents Stuck at Home During the Coronavirus Pandemic

Are you a parent stuck at home during the coronavirus pandemic looking for self-care ideas? Look no further! Read this post from the Bipolar Parent for over 50 ideas!

As I’ve said in my last two posts–How to Manage Being Stuck at Home During the Coronavirus Pandemic as a Parent with Bipolar Disorder, and How to Make Time for Self-Care as a Parent During the Coronavirus Pandemic–self-care is crucial for you to continue functioning as a parent.

This is true always, but is especially true as a parent stuck at home during self-quarantine for the coronavirus pandemic.

But what is self-care? A lot of people think self-care ideas are limited to bubble baths and painting their nails. But that’s just not true.

Self-care is taking responsibility for your physical and mental well-being. That’s it.

There are 7 types of self-care: physical, emotional, relational, social, intellectual, spiritual, and safety and security self-care.

Read on for self-care ideas you can do while stuck at home that cover all 7 of these areas.

Make notes of the ideas that apply to your life or that you want to try, and see which ones you can incorporate your children into. Put a C by those ideas. Next, put an I by those ideas that you need independent me-time for. We’ll come back to this later.

Some of these ideas are taken from a sheet given to me by the teachers at Lake Washington Toddler Group.

Self-care ideas for parents stuck at home during coronavirus - CassandraStout.com

Physical Self-Care Ideas

Physical needs are usually the most insistent. When we’re hungry, we feel it in our bellies and throats. Here are some ideas on how to meet our physical needs. Some of these are done alone, and some are best done with others:

  • Exercise, on your own and as a family.
  • Sleep as much as you can and nap when your child naps. For a post on how to get forty winks despite the sleep disturbances and insomnia of bipolar disorder, click here.
  • Eat a healthy diet.
  • Take a hot shower.
  • Drink tea or hot chocolate.
  • Go on a long walk outside with your child in the stroller or sling.
  • Drink plenty of water.
  • If you do get sick, call your medical providers and let them know, to see if you need to come in to their offices.

Emotional Self-Care Ideas

Emotional self-care is ensuring that you are emotionally and mentally healthy. You need to express a range of feelings in order to take care of yourself emotionally. Here are some ideas to meet your emotional needs:

  • Prioritize the activities that make you happy.
  • Spend time alone each day.
  • Check in with your therapist if they offer virtual visits.
  • Indulge in a good, cleansing cry.
  • Listen to a comedy show.
  • Watch a movie that you love.
  • Say no to extra responsibilities.

Relational Self-Care Ideas

Relational self-care is ensuring your relationships with your family members are strong. Familial relationships are critical for good mental health, as without them you may feel alone and unsupported. And with all the time you’re spending with your family during the coronavirus crisis, you can deepen your relationships with them. Relational self-care ideas include:

  • Cuddle, kiss, and hug your children.
  • Make love to your partner, if you have one and you have a sexual relationship.
  • Play a game with your family.
  • Play a game specifically with your partner, after your kids have gone to bed.
  • Establish healthy boundaries around alone time for everyone, and respect those boundaries.
  • Foster honest communication about your needs, and those of your partner and children.
  • Encourage respect for each other and others.

Social Self-Care Ideas

Social self-care is strengthening relationships with those outside your immediate family. Socialization is so important to your mental health, even if you’re an introvert. It’s part of the Maslow’s hierarchy of needs pyramid. Ideas for social self-care include:

  • Check in with family and friends via Facetime, Skype, phone calls, or texts.
  • Ask friends and family to remind you that things will be okay, and that what you’re feeling is temporary.
  • Cuddle with your immediate family or a pet.
  • Schedule time each day to talk to another adult.
  • Intentionally reconnect with someone you’ve lost touch with or have unresolved conflict with.
  • Leave a funny voicemail for someone you care about.
  • Join an online support group or forum.

Intellectual Self-Care Ideas

Intellectual self-care is looking after your intellectual pursuits and critical thinking skills. One of the best ways to develop your intellectual self-care repitoire is to engage in creative pursuits. Here are some intellectual self-care ideas while you’re stuck at home:

  • Check your library’s website for their online catalog, and check out some books to read on your phone or ereader.
  • Read books slightly above your child’s grade level to them.
  • Listen to podcasts or audio books while you work.
  • If your child is doing an art project, sit down with them and create your own art.
  • Write something, be it a blog, stories, or a personal journal.
  • Watch documentaries on TV, from the library, or on a streaming service.
  • Identify a project that would be challenging and rewarding, and then plan to do it.
  • Return to old hobbies that you may not have pursued since the birth of your children.

Spiritual Self-Care Ideas

Spiritual self-care is not synonymous with religion, though it can take the form of attending church services and praying to a higher power. It’s a search for purpose and understanding in the universe, and expressing values that are important to us. Spiritual self-care ideas include:

  • Pray or meditate, especially in front of your children.
  • Volunteer to pick up groceries for an elderly friend or neighbor.
  • Write in a journal to reflect upon your new life.
  • Be open to inspiration and awe.
  • Contribute to causes you believe in.
  • Spend time outside in your front yard or on your balcony.
  • Attend religious services online.

Safety and Security Self-Care Ideas

Safety and security self-care involves having health insurance and being smart about your personal safety. Understanding the financial sphere falls under this type of self-care. Many people wait to evaluate their safety or finances until they’re in trouble. Don’t do that. Make sure you have contingency plans. Here are some ideas for safety and security self-care that you can do while stuck at home:

  • Check out an ebook from the library on investing, and read it.
  • Read backlogs of articles on personal finance sites.
  • Double-check your locks. Change them if someone might have a key that you don’t want to.
  • Order a locking mailbox on Amazon and install it when it arrives.
  •  Change your internet passwords.
  • Call your insurance company and find out if they cover virtual medical appointments.
  • Go through your credit card statements line by line and see if there are any charges that you don’t recognize.
  • Examine your bills (utilities, cell phone, internet, streaming services). Find out if there are any fees you don’t want, and call the companies to see if those fees can be waived.

Final Thoughts

Self-care isn’t complex. But it can be difficult to think of ideas to do, especially while you’re stuck at home with your kids due to the coronavirus pandemic.

Review your list to see which ideas you can incorporate your children into and which ideas you need me-time for.

If you’ve placed a C next to the ones you can do with your children and an I for ones you need independent time for, then pick out one or two that you can do tomorrow.

Start with the C ideas. Once you’ve performed some self-care alongside your children, find some time to work on the I ideas.

(For a post on how to find time for self-care as a parent stuck at home, click here.)

Self-care, especially independent self-care, can make you feel better. You may soon see the rewards–for yourself and for your family–of a little bit of me-time.

I wish you well in your journey.

Related:

Self-care ideas for parents stuck at home during coronavirus - CassandraStout.com

 

Celebrate World Bipolar Day by Taking Control of Your Mental Illness

This post appeared on the International Bipolar Foundation website, here.

Are you bipolar? There is a day on the calendar to celebrate your struggles with the disorder.

World Bipolar Day (WBD) is celebrated each year on March 30th, in honor of Vincent Van Gogh’s birthday, as he was posthumously diagnosed as probably having bipolar disorder.

The day–an initiative of the International Bipolar Foundation (IBPF), the International Society for Bipolar Disorders (ISBD), and the Asian Network of Bipolar Disorder (ANBD)–means to combat stigma and raise awareness of bipolar disorders.

Bipolar disorder is a mental illness that is marked by abrupt changes in mood, energy, and executive function–the ability to accomplish tasks on a daily basis.

Celebrate World Bipolar Day By Taking Control of Your Mental Illness - CassandraStout.com

Bipolar disorder comes in several forms.

People with bipolar I suffer from manic episodes–periods of increased energy, euphoric mood, and decreased need for sleep–depressive episodes–periods of intense, pervasive sadness–as well as weeks of relative stability. People who suffer from bipolar II deal with even more severe and lengthy depressive episodes and hypomania, a lesser form of mania. There’s also cyclothymia, or bipolar III, where people have lesser forms of depression and hypomania, but cycle more rapidly between the two.

Episodes of bipolar disorder are not the usual ups and downs that everyone goes through. This is a lifelong condition which interferes with day-to-day functioning. The prevalence of bipolar disorder has been estimated to be as high as 5% of people around the world.

There are several causes to bipolar disorder, including genetic components, environmental stresses, childhood trauma, and other factors.

International groups like IBPF, ISBD, and ANBD support global efforts from scientists and advocates to investigate causes of bipolar disorder, methods of diagnosis, coping strategies, and medications to successfully treat the mental illness. World Bipolar Day was created to celebrate these efforts, acknowledge the struggles of people with the disorder, and raise awareness and sensitivity.

You can celebrate World Bipolar Day by taking care of yourself. But if you have bipolar disorder, how do you cope with the day-to-day challenges the mental illness brings? There are several strategies:

Take Your Medications

Your medications are there to help you. If you don’t take them on a regular basis, you won’t know if they work. Figuring out the right cocktail of antipsychotics, mood stabilizers, antidepressants, and anti-anxiety meds–as well as electroconvulsive therapy–requires a lot of patience, as the testing process takes time and a toll on your body.

But there is hope. Bipolar disorder is one of the most manageable and treatable disorders. You can find a correct combination of medications or electroconvulsive therapies to treat you. For a post on how to get a psychiatric evaluation, click here.

Attend Therapy

Talk therapy, especially cognitive behavioral therapy, is one of the best ways to learn coping skills to handle the challenges of daily life. An unbiased, sympathetic therapist can help you understand patterns of your behaviors and help you correct said patterns. Attending therapy is essential for daily functioning when you have bipolar disorder.

For a post on how to start seeing a therapist, click here.

Practice Self-care

Self-care is not limited to bubble baths and painting your nails. It’s taking responsibility for your physical and mental well-being. Self-care involves sleeping enough (but not too much), eating a healthy diet, spending time outside and with other people, exercising, and drinking plenty of water.

Practicing these tenants of self-care on a day-to-day basis is crucial for you to feel better. Even if you can’t do all six everyday, try to eat, sleep, and drink enough water. Your energy levels and mood may improve immensely.

Final Thoughts

World Bipolar Day, celebrated every year on March 30th, is a great time to take stock of the strategies you’ve used to cope with your mental illness. If you have bipolar, taking your medication, attending therapy, and practicing self-care will go a long way towards improving your ability to handle your condition.

There is no shame in having bipolar disorder. It just means your brain functions differently. Make the effort to treat your mental illness on World Bipolar Day.

I wish you well in your journey.

Related:

Celebrate World Bipolar Day By Taking Control of Your Mental Illness - CassandraStout.com

Self-harm Awareness Month: How to Spot Self-Injury in Your Teen

March is Self-Harm Awareness Month. How to spot signs of self-injury in your teen.

Trigger Warning: This post contains discussions of self-harm and suicide. If you are suffering from suicidal thoughts, please talk with someone from the Suicide Prevention LifeLine at 1-800-273-8255 or www.suicidepreventionlifeline.org.

Self-Harm Awareness Month: How to Spot Self-Harm in Your Teen - CassandraStout.com

Self-injury or self-harm is practically the opposite of self-care.

People sometimes mirror emotional pain with physical pain. Sometimes, suffering people, especially teenagers, cut or burn themselves as a release valve. When they hurt themselves physically, the emotional pain often lessens. Other times, suffering people hurt themselves because they feel emotionally numb, and just want to feel something.

People who self-injure are heavily stigmatized. They are often labeled as attention seekers, especially girls, who are more likely to self-harm.

But self-harm is surprisingly common. Up to 15% of teenagers self-injure, as opposed to 4% of adults. An estimated 90% of self-harm starts around age 14, and continues into the late 20s. Self-harm crosses all boundaries: gender, social-economic, races, beliefs, and ages.

March is Self-harm Awareness Month in the U.S. The organizers have set aside March to combat self-injury stigma. For people who want to wear a ribbon to raise awareness of the issue, the color to wear to support people who self-harm is orange.

Signs of Self-Harm

Finding out that your teenager self-harms can be a shock. Most people who self-harm are able to hide their injuries successfully, or explain them away as accidental cuts and burns.

Be on the lookout for these common signs of self-injury:

  • Wearing long sleeves and heavy coats and sweaters even in the hot, summer months
  • Frequent, scabbed-over injuries on the arms or legs
  • Repeated excuses as to how or why the teen became injured
  • Isolation or withdrawal from normally pleasurable activities.

If you discover that your teen is self-injuring, you can help them address their self-harm. It’s not too late to seek help. Take them to a competent therapist who specializes in children and teenagers.

For a post on how to start seeing a therapist, click here. For a post on how to get a psychiatric evaluation, click here.

Suicide and Self-harm

Surprisingly, suicidal ideation is rarely a cause of self-harm. Most people who self-harm don’t want to die, they just want to release the pressure on themselves. Many people who self-injure do so to avoid suicide. However, those who have self-harmed are much more likely to attempt suicide or plan for it. The emotional distress that causes self-harm can cause suicidal ideation if not treated.

Final Thoughts

Self-injury Awareness Month is a time to set aside and combat stigma, especially gender-based stigma of girls as attention seekers. If it won’t put you in danger, try to be open about mental health and recovery. Too many people suffer in silence because they’re afraid of being judged.

If you or a loved one, especially your teens, engage in self-harm, it’s not too late to seek help. You can overcome this, together. Educate yourself about the disease of self-injury. Support your loved one, and, if you self-harm, try to perform self-care as a counter balance.

I wish you well in your journey.

Related:

 

Mental Wellness Month: How to Look After Yourself in the New Year

Mental Wellness Month: How to Look After Yourself in the New Year - Cassandra Stout.com

The new year brings new beginnings and a sense of starting fresh. Everything is fresh and full of potential. What better time than the new year to start looking after your mental health?

January is Mental Wellness Month in the U.S. It’s part of a public health and awareness campaign set up by the International Association of Insurance Professionals (IAIP), an educational organization created for insurance professionals. Mental wellness focuses on prevention of further mental health issues rather than the treatment of what’s already there.

What You Can Do to Celebrate Mental Wellness Month

Taking a proactive approach to your mental health can help you nip problems in the bud. There are many things you can do to celebrate Mental Wellness Month, the foremost of which is looking after yourself. But you can also raise awareness of mental illnesses, like bipolar disorder and schizophrenia.

Here are some other things you can do during Mental Wellness Month:

  1. Get a mental check up from your psychiatrist and encourage your friends and family to do the same. Set up an appointment with your psychiatrist today for a mental-health check in. If you don’t have a psychiatrist, ask for a referral from your primary care physician.
  2. Plan out goals for the new year. Setting goals is a great way to challenge yourself. If you set a mental health goal like, “I will do self-care three times a week for eight weeks,” then you can look forward to taking better care of yourself.
  3. Start a gratitude journal. Listing what you’re thankful for on a daily basis elevates serotonin, a feel good chemical. Start a gratitude journal to try to remind yourself of what you actually have, and don’t focus on what you don’t.
  4. If  you have bipolar disorder, you can start tracking your moods. Charting your moods when you have bipolar disorder is a helpful bellwether. If you track what you feel for a few weeks, your doctor will be able to read the data and make a better plan to treat you. You can also figure out your triggers for mood episodes. For a post on how to get started tracking your moods and why, click here.
  5. Destress from the holidays. Prioritizing self-care during the holidays is difficult, which can make your mental health go down the toilet quickly. Getting back on track and making sure that you destress from the holidays is so important. Try meditation, a bubble bath, or eating a one-ounce square of dark chocolate.
  6. Attend a therapy session to discuss your hopes and dreams and current struggles. Therapy is crucial for most people’s mental health. If you have a therapist, try to attend at least one session in the month of January to celebrate Mental Wellness Month.
  7. Post about mental health issues on social media to raise awareness of mental wellness issues. Most of the time, I advocate for leaving social media behind, and not engaging more than you really need to. But, if you are going to browse social media and don’t want to give it up, then you can post about Mental Wellness Month and other mental health issues to raise awareness.
  8. Ask for help if you feel overwhelmed. Communicating with our friends and loved ones gives them a chance to help us, or manage their expectations of us. You don’t want to ask them to manage your emotions, but help cleaning the kitchen or taking the kids for an afternoon so you can get a nap in is a perfectly fine idea.
  9. Make a commitment to eat better. Our diets affect our moods. I’ve written before about how plant-based, whole foods diets and Mediterranean diets can help alleviate symptoms of depression. Make a commitment to eat better for a month, and see how you feel at the end of it.

Final Thoughts

Celebrating Mental Wellness Month doesn’t have to be difficult. You can celebrate as little or as much as you want, publicly or privately. If you prioritize taking care of yourself during the month of January, that’s all the celebration you need.

Happy Mental Wellness Month!

What will you do to celebrate Mental Wellness Month? Leave me a note in the comments!

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Mental Wellness Month: How to Look After Yourself in the New Year – Cassandra Stout.com.