During the month of October, we acknowledge Mental Illness Awareness Week (2nd-8th) and World Mental Health Day (10th). In North Carolina alone there are over 1 million adults living with a mental health condition and over 100,000 youth ages 12-17 who have been diagnosed with depression (NAMI 2021). It is always the right time to focus on your mental health as a part of your overall wellness. Here are three ways to incorporate mental wellness activities into your everyday.
Breathwork
There are many different breathing techniques that you can follow. According to Healthline, breathwork is “thought to bring about improvements in emotional state and decrease levels of stress.” Consider the 4-7-8 breathing technique. The basic principles of the 4-7-8 method are to exhale completely before inhaling for four seconds. Then hold your breath for seven seconds. Finally, exhale through your mouth for eight seconds. For more in depth instructions on the 4-7-8 method click here.
Music
A lot of us probably have a song or album that we instantly feel a boost in our mood when we hear. Perhaps it is tied to a specific memory or maybe you just really enjoy the sound of the artists voice or the melodic tune of the instruments. Studies have shown improvements on mental health and physical state after using music as an intervention (Rebecchini, 2021).
Recalling a Positive Memory
For adolescents especially, research suggests that remembering happy moments “may help build resilience to stress and reduce vulnerability to depression” (Psychology Today, 2019). However, recalling positive memories can be helpful for all ages.
There are many ways to incorporate mental wellness into your everyday life. Choose activities that bring you personal happiness and set aside a few minutes throughout the day to do those things. To learn more about Mental Illness Awareness week and World Mental Health Day visit the National Alliance on Mental Illness here.
Resources
https://www.healthline.com/health/breathwork#uses
https://www.psychologytoday.co...duce-risk-depression
Rebecchini L. Music, mental health, and immunity. Brain Behav Immun Health. 2021 Oct 21;18:100374. doi: 10.1016/j.bbih.2021.100374. PMID: 34761245; PMCID: PMC8566759
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