James Donaldson on Mental Health - Suicides in Military Continue to Rise, the Mental Health Fight Is Far From Over

Matthew Lee | Sydney Hudson | Wilson Beaver

A woman holds up a sign that calls for the end of suicide among veterans on Nov. 11, 2021, in New York City.

According to the Department of Defense’s Annual Report on Suicide in the military, which outlines suicide trends among service members and their families, 523 service members died by suicide in 2023. This harrowing statistic marks the highest number of deaths since 2020.

The report, released Nov. 14, recorded a striking 1,373 men and women actively serving in the armed forces who attempted suicide in 2023.

Since 2005, veteran suicide rates have risen by a startling 50%, and a baffling 150% for veterans of post-9/11 wars, a trend Robert Greenway, director of the Allison Center for National Security at The Heritage Foundation and combat veteran of the Army Special Forces, deemed an “unprecedented crisis in the force” in congressional testimony before the House Armed Services Committee.

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The Department of Veterans Affairs also recently released its most recent Suicide Prevention Annual Report, disclosing that the average number of veteran suicides per day had increased from 16.4 in 2001 to 17.5 in 2021. Although the Defense Department started tracking the data a little over a decade ago, these numbers support a steady and rising trend in military-related suicides over the past two decades.

Unfortunately, self-inflicted deaths are just one piece of a larger mental health crisis. The VA estimates that 41% of veterans require some level of mental health care, yet of the 18.1 million veterans in the U.S., only 11% of them obtained VA mental health services.

The mental health crisis has been intensified as service members who deployed during the Iraq and Afghanistan Wars transition out of the military, with many lacking adequate mental health resources to guide the transition to civilian life. An estimated 30,000 War on Terror veterans have tragically died by suicide, a staggering statistic totaling over four times the number of deaths by war violence in post-9/11 conflicts.

When asked about coping with civilian life after deploying twice in active combat roles, Shane Hudson, a veteran of Operation Enduring Freedom and Operation Iraqi Freedom, explained, “The misnomer is that people think it is simple to just overcome or move on …  I don’t fully believe that you ever overcome. You just learn to manage …  Some days are very good; some days are not so good.”

Certain failures by the VA compound incongruity between those who need and receive mental health care. In a nonpartisan effort to address concerns, Rep. Marilyn Strickland, Rep. Mike Waltz, and 11 other members of Congress addressed VA Secretary Denis McDonough concerning deficiencies within the VA, specifically the significant cancellations of mental health appointments, as well as unreliable communication between providers and patients. “Delayed access to therapy and support exacerbates existing conditions, reduces the effectiveness of treatment, and contributes to suicide,” the Congress members asserted.

Beyond its human cost, the VA’s dismal record on mental health hinders struggling recruitment efforts. Family connections are a major avenue of military recruitment. Twenty-five percent of service members reported at least one of their parents having served before them. However, as the military fails to address certain institutional issues like the ongoing mental health crisis, recruitment efforts slip. Military families are now only 32% likely to recommend the forces to a son or daughter, a drop from 55% in 2016. According to a different survey, 57% of young Americans feared that serving would damage their mental well-being.

Current measures in place to mitigate military and veteran mental health concerns include the Suicide Prevention and Response Independent Review Committee, designed to improve the mental health state across the military. Additionally, officials, over the next four years, plan to hire over 2,000 new providers specialized in suicide prevention.

The Hannon Act also plays a key role in the fight. Signed by Then-President Donald Trump in October 2020, the act calls for more effective mental health care and suicide prevention programs in the VA, improving access and creating more precision in care for veterans.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Though these measures are beneficial, the military should not discount the impact of non-medical efforts as well. In 2023, USS Gerald R. Ford deployed with a yellow Labrador retriever in an effort to improve life at sea. This, along with an emphasis on intentional fellowship among service members to care for each other, can play an immense, and in some cases a more effective, role in overcoming the challenges facing mental wellness in the services.

The significance of this fight is great, not just in how it affects military retention and readiness, but more importantly in how it impacts the individual for a lifetime. There is hope in the established measures to address the mental hurt that service members are going through, yet the fight is far from over. The time is now for more reliable care, stronger leadership, and intentional fellowship inside and outside the services.

The 523 suicides are 523 too many to consider this fight resolved.

https://standingabovethecrowd.com/james-donaldson-on-mental-health-suicides-in-military-continue-to-rise-the-mental-health-fight-is-far-from-over/

James Donaldson on Mental Health - 10 Simple Self-Care Practices For Better Mental Health

If you’re struggling with your mental health, the most important thing to remember is that you’re not alone. According to the National Institute of Mental Health, over 21 million people in the United States in 2021, experienced a depressive episode.

Understanding you’re not alone, though, may not always be enough to improve your mental health, which is why you should also take the time to practice these 10 simple self-care acts. In doing so, you prioritize both your mental and physical well-being.

Here are 10 simple self-care practices for better mental health you can start today:

Eat a Healthy, but Balanced Diet

“When you put good in, you get good out.” “You are what you eat.”

Chances are you’ve heard of these two common expressions before, but they highlight just how important it is to eat a healthy, balanced diet.

Diet culture will have you avoiding some of your favorite foods, which is going to make slipping up even easier. Instead, focus on eating a balanced diet that includes your favorite foods in moderation, but also fruits and veggies that can boost your mood, such as cucumbers, fresh berries, leafy greens, and fish.

Learn to Sit With Your Emotions

Last but not least, when it comes to taking care of your mental health, one of the best things you can do is learn to sit with your emotions.

Think of your emotions as a project at work you’re intimidated by. Because you’re intimidated by it or made a mistake you want to go unnoticed, you may keep pushing it off and off and off until it becomes a problem. The same applies to your emotions. The more you avoid them, the bigger they get and the harder it’ll be to manage them.

It may be uncomfortable but let yourself feel sad. Cry when you need to. Yell when you feel like yelling. Be hopeful when you feel genuine happiness. Emotions aren’t always negative, they can be positive, too. However, if you have anxiety or a history of trauma, feeling joy can be just as scary. However you’re feeling is valid and taking the time to journal, express them to a friend, or sit in their discomfort is in your favor. Doing so will help you in the long run.

Exercise and Stay Active

Staying active and getting exercise isn’t just good for fighting off potential disease and joint pain, but it can boost your mental health, as well. Like many other acts of self-care on this list, exercise releases feel-good chemicals like endorphins that improve mood.

Also, when you work out, you get to release anger and frustration, which can also be beneficial for your mental health. Remember, staying active can include anything, so don’t be afraid to try out various activities like yoga, jogging, or strength training to find what works best.

Take a Walk and Spend Time in Nature

Spending time in nature has been scientifically linked to better mental health. Per WebMD, “Walking helps boost your mood because it increases blood flow and blood circulation to the brain and body.”

When you walk, this increased blood flow positively influences your central nervous response, which is responsible for stress and your body’s response to it. Even spending as little as 10 minutes outside walking and soaking up the beauty around you can calm you down and improve your mental health for the rest of the day.

Phone a Friend That Makes You Feel Supported

Connectivity is so important for your mental health because without it, feelings could become overwhelming and put you further down the rabbit hole of anxiety, depression, and isolation.

To care for your mental health, identify a friend to whom you can speak openly about your struggles, as well as one who will support how you feel instead of dismissing you. When you have someone who validates your feelings and makes you feel cared for, you’re creating a safe space for your feelings and generating an even deeper bond.

Make Plans You’re Excited For

So often in life, it’s easy to get lost in the stressors and everything you need to get done. Unfortunately, this can make life feel like one endless list of things to get done, rather than a list of things you’re excited about.

As such, to take care of your mental health, think about what you could add to your to-do list that gets you excited. Maybe it’s seeing that new movie that’s coming out in theaters Friday, catching up with friends, or finally starting that book that’s been perched on your nightstand for months. It doesn’t have to be big or expensive, just something that you want to do and by doing so, will bring you joy.

Take a Warm Bath

Most articles about self-care will include taking a warm bath and for good reason: it can promote relaxation, better sleep, and even muscle relief, which may otherwise make falling asleep and staying asleep worse.

It’s free and both an easy and fast way to find relaxation if other methods of journaling or breathing aren’t working for you. Instead, just simple exposure to a warm bath will help your physical body and mental health. An article on Eating Well confirms this, referencing a 2019 study that suggested that raising the body’s core temperature in a warm bath helps release serotonin, which regulates your mood.

Celebrate Your Wins, No Matter How Small

Did you sign up for and attend a pottery class even though trying new things and making small talk is hard for you? Did you go to the gym this morning? Did you sit down and journal after waking up in a sad mood? Did you win a giveaway online from your favorite brand? Whatever it is, celebrate it.

Celebrating your wins, whether it’s just something good that happens randomly or involves trying something different that you always wanted to can remind you that you are capable of moving past your comfort zone, and more importantly, that life can be made up of good moments.

Prioritize Restful Sleep

When you fall asleep, that’s the time that your brain works on repairing itself and regulating your mood. So, if you’re not getting restful sleep, your brain isn’t doing what it has to to support quality mental health.

As such, one self-care tip for benefiting mental health is to prioritize restful sleep. Go to bed at the same time each night to create a routine. Limit time on social media before you go to bed, as well as any caffeine intake.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Set Boundaries at Work

Thanks to smartphones, workflow apps, and virtual Zoom meetings, it’s never been easier to work past your regularly scheduled hours. After all, what harm can responding to one or two emails after hours really do, right?

Unfortunately, that mentality has made it harder for people to have a healthy work-life balance because the two, especially for those who work remotely, have blended together. The ability to always be within reach makes it hard to genuinely unwind and prioritize time with family and friends. As such, one way you can simplify your life and prioritize self-care is to set boundaries at work.

Leave work on time and if someone messages you, let them know that you will respond to them in the morning when working hours have resumed. It may be hard, but establishing a boundary at work will ensure a healthy work-life balance and less stress for you moving forward.

These self-care tips can improve your overall quality of life in a way that makes your day-to-day easier to manage and enjoy. See what works for you and start experiencing the difference.

https://standingabovethecrowd.com/james-donaldson-on-mental-health-10-simple-self-care-practices-for-better-mental-health/

If you break a bone, you go to the doctor for a cast. If you have a headache, you take a pain reliever to help yourself feel better. If you have a cold, you nourish your body and rest until symptoms ease. Physical health issues can be obvious because their symptoms can be seen, but what happens when you don’t feel well because of issues you can’t see or detect as easily?

This is why learning to understand and pay close attention to your mental health is just as important as paying attention to your physical health. The human mind is a complex system, and just as you can feel physically unwell, you can also feel mentally unwell, too.

What causes mental health issues?

Mental health issues are often difficult to conceptualize and understand because they can be caused by multiple factors, such as…

- Family history.

Some mental health issues and disorders can be inherited through family trees. For example, mental health issues such as schizophrenia, depression, and bipolar disorder (to name just a few) have genetic components that contribute to their formations.

- Past trauma or experiences.

People who experience trauma can develop mental health issues because of it. For example, traumatized people can develop issues with depression and anxiety after going through a particularly traumatic experience.

- Brain chemistry.

If your brain chemistry is even slightly off, you may be predisposed to developing mental health issues. For example, if your brain doesn’t produce enough serotonin (a feel-good chemical), you may be more likely to develop problems with depression or anxiety.

- Social factors.

People experiencing isolation or loneliness can develop serious issues with their mental health. Humans are social creatures, and social interactions provide a sense of safety, security, and companionship needed to feel stable.

- Medical conditions.

Some medical conditions can cause mental health issues, even if the conditions are physical. Chronic illnesses, brain injuries, or hormonal imbalances (such as thyroid problems) can affect your mental health.

- Substance abuse habits.

People who abuse drugs, alcohol, and other harmful substances can develop imbalances in the brain, which can lead to mental health issues.

How can someone determine if they have a mental health problem?

Because mental health problems aren’t always obvious, it can be difficult to determine if you are struggling with a specific mental health issue. If you are ever feeling “off” or unlike your usual self, or if your mindset, thinking patterns, or emotions are getting in the way of your normal everyday life, you may have an issue with your mental health that needs to be addressed.

If you are ever experiencing these symptoms, reach out to your doctor. Just like a physical health problem, it is crucial to have mental health problems diagnosed so you can follow along the best course of treatment in order to begin feeling better. A doctor will be able to determine your issues and point you toward the best options for relief, whether that involves counseling, therapy, medications, or combinations of different treatment options.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

The Stigma of Mental Health Issues

Unfortunately, because mental health issues aren’t always as obvious as physical health issues, they tend to have a negative stigma attached to them. Sometimes, people will insist that a person with mental health challenges just needs to “think more positively” or “get over it” in order to feel better. These assertions are harmful and not actually useful when trying to work through mental health issues.

Remember that this stigma is based in negative perceptions of mental illness and untrue. Just like physical health, mental health is important and deserves care and treatment like any other health concern. https://standingabovethecrowd.com/james-donaldson-on-mental-health-understanding-mental-health-a-beginners-guide/

Smile and the world smiles with you....

Photo by cottonbro studio on Pexels.com

When it comes to taking care of yourself, getting enough sleep is one of the most important things you can do. From a physical standpoint, sleep recharges us to tackle the day ahead. From a mental health standpoint, though, getting enough sleep helps improve mood and enables us to tackle and cope with life’s stressors healthily.

You can never underestimate the importance of sleep, and today’s blog will aim to uncover why.

What Happens if You Don’t Get Enough Sleep

Before we dive into the benefits of restful sleep, let’s first analyze what happens when you don’t get enough sleep. According to the Centers for Disease Control and Prevention (CDC), the average adult needs to get at least “...7-8 hours of good-quality sleep.” Quality sleep, by this definition, refers to minimal interruptions, or any at all.

While you might be able to get away with fewer hours once in a while, habitual sleep problems can eventually lead to delayed reaction times, fatigue, poor judgment, difficulty concentrating, and a poor mood. It’s these consequences of sleep deprivation that can wreak havoc on your mental health and, unfortunately, affect other important aspects of your life, as well.

Benefits of Getting Enough Sleep

There are numerous benefits of getting enough sleep, especially regarding how they affect your mental health:

Here are the top three:

Helps You Manage Your Emotions

As briefly noted above, not getting enough sleep can lead to you being in a bad mood. When you’re in a bad mood, you’re also less likely to have a firm grasp on your emotions, possibly resulting in you having an explosive reaction to a minor stressor or inconvenience. An example might be yelling at the receptionist at your local doctor’s office if they forgot to get records from a specialist, or experiencing road rage when a driver cuts you off.

But, when you prioritize quality sleep, you’re putting yourself in a better spot mentally, so you can handle stressors like these healthily and without overreacting, which could only lead to bigger problems.

Increases Focus

When you go to sleep, your mind begins to repair itself and process information from the day’s events. If you’re not getting enough sleep, you’re not giving your brain the time it needs to do these things, which can put it off-kilter the following morning. This can negatively impair your brain’s ability to focus because it isn’t able to store the memories from the night before.

In essence, without enough sleep, your brain is going to spend the entire day playing catch up. Understandably, if your brain is focused on playing catch up, it’s not processing the information in front of you, leading to decreased focus. This is bad, of course, because you need to be able to focus… on your job, at home, while driving, cooking, and taking care of your pets/family. Being unable to focus can lead to mistakes, and in some cases, injuries caused by bad judgment or lack of awareness.

But when you get enough sleep, you’re allowing your brain to accomplish what it needs to get done so you’ll be more focused and have better concentration on the task at hand. You’ll also be safer.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

May Help With Symptoms of Anxiety and Depression

Last but not least, getting enough sleep may actually help you manage your anxiety and depression better. Per the Better Health Channel, poor sleep, including not adhering to a schedule or experiencing insomnia, are often symptoms associated with anxiety and depression. Studies referenced on their website cite that “Sleeplessness and mood disorders are closely linked.”

If you practice good sleep hygiene and start to get quality, more restful sleep, it may put you in a position to better handle the other symptoms that stem from depression and anxiety such as nervousness, hopelessness, and irritability.

The importance of quality sleep can’t be overstated. If you’re struggling to prioritize sleep, start by shutting off your phone an hour before bed, limiting caffeine intake, and making your bedroom comfortable. For example, if you sit in your bedroom to do work, your brain may make an association that it’s where you need to stay awake instead of falling asleep. Little habit changes like this can go a long way in ensuring you get the sleep you need for better physical and mental well-being.

Photo by cottonbro studio on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-the-importance-of-sleep-for-mental-health/

James Donaldson on Mental Health - The Importance Of Sleep For Mental Health

Photo by cottonbro studio on Pexels.com

When it comes to taking care of yourself, getting enough sleep is one of the most important things you can do. From a physical standpoint, sleep recharges us to tackle the day ahead. From a mental health standpoint, though, getting enough sleep helps improve mood and enables us to tackle and cope with life’s stressors healthily.

You can never underestimate the importance of sleep, and today’s blog will aim to uncover why.

What Happens if You Don’t Get Enough Sleep

Before we dive into the benefits of restful sleep, let’s first analyze what happens when you don’t get enough sleep. According to the Centers for Disease Control and Prevention (CDC), the average adult needs to get at least “...7-8 hours of good-quality sleep.” Quality sleep, by this definition, refers to minimal interruptions, or any at all.

While you might be able to get away with fewer hours once in a while, habitual sleep problems can eventually lead to delayed reaction times, fatigue, poor judgment, difficulty concentrating, and a poor mood. It’s these consequences of sleep deprivation that can wreak havoc on your mental health and, unfortunately, affect other important aspects of your life, as well.

Benefits of Getting Enough Sleep

There are numerous benefits of getting enough sleep, especially regarding how they affect your mental health:

Here are the top three:

Helps You Manage Your Emotions

As briefly noted above, not getting enough sleep can lead to you being in a bad mood. When you’re in a bad mood, you’re also less likely to have a firm grasp on your emotions, possibly resulting in you having an explosive reaction to a minor stressor or inconvenience. An example might be yelling at the receptionist at your local doctor’s office if they forgot to get records from a specialist, or experiencing road rage when a driver cuts you off.

But, when you prioritize quality sleep, you’re putting yourself in a better spot mentally, so you can handle stressors like these healthily and without overreacting, which could only lead to bigger problems.

Increases Focus

When you go to sleep, your mind begins to repair itself and process information from the day’s events. If you’re not getting enough sleep, you’re not giving your brain the time it needs to do these things, which can put it off-kilter the following morning. This can negatively impair your brain’s ability to focus because it isn’t able to store the memories from the night before.

In essence, without enough sleep, your brain is going to spend the entire day playing catch up. Understandably, if your brain is focused on playing catch up, it’s not processing the information in front of you, leading to decreased focus. This is bad, of course, because you need to be able to focus… on your job, at home, while driving, cooking, and taking care of your pets/family. Being unable to focus can lead to mistakes, and in some cases, injuries caused by bad judgment or lack of awareness.

But when you get enough sleep, you’re allowing your brain to accomplish what it needs to get done so you’ll be more focused and have better concentration on the task at hand. You’ll also be safer.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

May Help With Symptoms of Anxiety and Depression

Last but not least, getting enough sleep may actually help you manage your anxiety and depression better. Per the Better Health Channel, poor sleep, including not adhering to a schedule or experiencing insomnia, are often symptoms associated with anxiety and depression. Studies referenced on their website cite that “Sleeplessness and mood disorders are closely linked.”

If you practice good sleep hygiene and start to get quality, more restful sleep, it may put you in a position to better handle the other symptoms that stem from depression and anxiety such as nervousness, hopelessness, and irritability.

The importance of quality sleep can’t be overstated. If you’re struggling to prioritize sleep, start by shutting off your phone an hour before bed, limiting caffeine intake, and making your bedroom comfortable. For example, if you sit in your bedroom to do work, your brain may make an association that it’s where you need to stay awake instead of falling asleep. Little habit changes like this can go a long way in ensuring you get the sleep you need for better physical and mental well-being.

Photo by cottonbro studio on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-the-importance-of-sleep-for-mental-health/

Photo by cottonbro studio on Pexels.com

Your evening routine can affect your quality and quantity of sleep, regardless of what else is going on in your life. The activities you choose during evening hours may affect your capacity for falling asleep and staying asleep, and those can impact your mental wellness.

Poor-quality sleep, or lack of sleep, has many mental health consequences. If you don’t get enough restful sleep now, explore your evening habits and routines. You’ll be able to identify problem areas and then set up new routines that promote better sleep.

Try these 5 self-care habits to end your day and prepare for a night of restful sleep:

- Turn off the devices at the end of the day.

Do you find it hard to stop scrolling through your smartphone – especially social media accounts – before you try to fall asleep at night?

It’s too easy at bedtime to waste minutes – or hours – browsing cat memes and other non-important digital diversions. If your evening smartphone or tablet use is a problem, you can change the habits you have adopted.

Set limits on your use of technology as bedtime approaches. Turn off your computer, phone and tablet one to two hours before you’re ready to go to bed. Set an alarm if needed, to remind yourself.

- Set your bedtime ahead of time.

Your brain starts a winding down process before bedtime. It’s part of the natural awake-asleep cycle. Decide on a definite bedtime before that time. Try to stick to that bedtime every night, even on Saturdays and Sundays if you can. This consistent schedule trains your brain to feel tired naturally at bedtime.

- Plan ahead for the day tomorrow before bed.

Planning for tomorrow at 6 PM or so is an excellent way to get those things off your mind for the night ahead. Go over the calendar and check for meetings and appointments. Check your to-do list, prioritizing what you’ll need to get done.

Lastly, plan out what order everything tomorrow will be done in. You’ll be able to wake up in the morning to an organized schedule.

- Relax in a warm bath before you go to bed.

As a part of your natural wake-sleep cycle, your body goes through changes during the day. Melatonin production is part of that cycle. It starts in the evening and is accompanied by your core body temperature dropping.

A warm bath can help by triggering a similar sleepy reaction. Relax in your tub for an hour or more before bedtime. The water heats your body, then it will quickly cool down as the water is evaporating. This creates a sensation to make you relaxed and tired.

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- Spend a bit of time meditating before ending your day.

Starting and ending your days with sessions of meditation can be helpful in getting geared up for the day and then winding down for the night.

Let your thoughts arrive as they will and observe them. Connect with your body’s sensations. Observe any thoughts related to whatever happened in your day. Then let go of them, to help you lose the attachment to any energetic feelings about the day.

Conclusion

Evening routines may be different for everyone, but most will have the same basic ideas – putting the day behind you, preparing for the next day and then unwinding into restful sleep. The routines are quite flexible and include things you love as well as things that must be remembered.

Your routine in the evening defines what you’ll be doing tomorrow, as well as what you did today. You want to spend the last couple hours before bedtime using self-care techniques that end your day the right way, with a restful night ahead. This is most beneficial for mental wellness.

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