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Mental Health Playbook

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I have struggled with anxiety and depression at times in the past. I do not enjoy these feelings, and wanted to explore the best ways to tackle them. Through changing my habits and mentality, I can happily say I experience these feelings much, much less. I want others to feel the same.

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I preface my advice with two things -

1. I am not an expert. These come from my own research and experiences, and highlight what has worked best in my own life. If you are struggling and need more serious help, you are not alone. Don't be afraid to reach out for professional help through a doctor or therapist. If you are suicidal, you can call 988 anytime to talk to someone.

2. This advice is not a quick fix. It takes commitment to make changes, and weeks to notice a difference. You might get discouraged at first because you’re not seeing a big difference. I promise - if you stick with it benefits will come.

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Here we go!

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1 - Phone / Social Media Use

Every study I’ve read concerning phones and mental health agrees phone and social media use is correlated with higher levels of anxiety and depression. Technology addiction is real and it's bad for our health. Getting out of the mindless scrolling pattern can lead to a much clearer mind, help you focus on doing things more important to you, and make your connections with others better as well. Look at your phone use time in your phone settings. Are you happy with the number you see? Could that time be spent doing things more important to you, that bring you more happiness?

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2 - Meditation

Meditation is a great tool to clear your head and get in touch with yourself. It can greatly reduce anxiety and depression - and has been shown to work as well as medication, with no side effects! My routine is short, ~5 minutes, so I can easily do it every day. There are many different kinds of meditation so don’t be afraid to find one that works for you. When I first heard about meditation I often wondered where to begin - don't worry! There's advice on getting started on the resources page.

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3 - Gratitude & Positive Thinking (Mindset)

Our thoughts often decide the way we feel. Negative thinking patterns can lead to anxiety & depression. If you spend your time thinking about the bad in life, you're more likely to notice the bad, and more likely to feel bad too. That doesn't mean there isn't bad in life, or that it should be ignored. But by changing the way you think about it, you can change the way it makes you feel.

A good way to get away from this is practicing gratitude and positivity. Make it a point to take time each day thinking about the things in your life that bring you joy, the things you are grateful for, and the things you're looking forward to. By spending more time on the good in life, you spend less time focusing on the negative, and often feel better because of it.

For example - I don't love working on social media, but I can choose to be grateful that working on social media gives me more opportunities for my music, which brings me joy!

Or - Stuck in traffic? Don't be upset there is traffic, be grateful you can afford a car and that you have had a safe trip.

Or - Upset about how something in the past turned out? You can either spend all day dwelling on it negatively, or choose to learn from it. You can be grateful that the experience has taught you something and can help you avoid it in the future.

By choosing a positive outlook, you are changing these negative situations into positive ones.

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4 - Exercise

Exercise is an incredible tool for reducing anxiety and depression. It improves energy levels, self esteem, brain function, sleep, and many other things. Along with lifting, running and sports, walking is a great way to do this. Walks give you time to think and clear your head - which is meditation in itself.

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5- Stretching

To calmly sit without phone or tv and stretch is a great way to clear your mind and calm your anxiety. It is also a form of meditation. I try to stretch every night before bed. It doesn't only have mental benefits - it will make your body feel better too.

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6 - Sleep

Get consistent sleep. GET CONSISTENT SLEEP!! 7-9 hours a night as often as you can. Make it a priority. Lack of sleep is TERRIBLE for our bodies and brains in a lot of ways - not getting enough can wreak havoc on both your mental and physical wellbeing. This is something that is often overlooked.

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7 - Sunlight

Getting sun is very important for many reasons. It helps improve serotonin production, mental health, sleep, and energy levels. I start almost every day of my life with a 5-10 minute walk outside, making sure to get sunlight (leave your phone at home!). It’s an incredibly calming and beautiful way to get the day started. Getting sunlight may sound small or unrelated to your health, but it has made a huge difference in how I feel.

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8 - Journaling

I journal every couple months when I feel like my thoughts are jumbled or I’m getting anxious about something. Putting those thoughts to paper can help you work through them, and give clarity to a situation.

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9 - Passions

Everyone has passions and hobbies, even if they don't know it yet. If you haven't found one don't be afraid to try new things and adventure forth until you do. Following those passions give fulfillment and purpose - it makes us feel alive and full. Find yours and engage in it often!

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10 - Breathing

Proper breathing can work wonders for mental health. By focusing on your breath, inhaling slowly and deeply, you are brought into the present. It can boost mental clarity and help reduce both the mental and physical effects of anxiety. I often do this while meditating & in times of stress. Short, shallow breathing is a physical response to anxiety. If you can realize it is happening and change it, you are now in control.

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11 - Diet / Gut Health

If you eat bad, you’re going to feel bad. Your gut is related to your mental health and wellbeing. In cases of anxiety and depression, it is likely your gut health is out of whack too.

Ways to fix your gut health - cut down on processed foods or added sugars. Take the time to cook daily. Eating pre and probiotics directly improve gut health (in turn improving mental health). The 3 easiest I’ve found are - bananas, greek yogurt, and kombucha. I consume these almost every day of my life.

The diet change has not only helped my mental health, it's helped how I feel physically as well.

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I didn’t start these all at once. Pick a couple, start small, and add more over time. Each individual thing is not hard to do - what's hard, and most important, is sticking with it. It took diligence to make these part of my daily routine. But when doing these things on a daily basis, I can confidently say I am happier, more present, in control of my anxiety, and extremely zen.

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Some of these things may seem silly. I remember hearing about a lot of these when I was younger but doubting how much it can really help. I can tell you with confidence it helps a lot.

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A final note, and perhaps one of the most important: Feeling down is impossible to avoid completely. It’s not natural to be 100% all the time - this is a part of life! By doing the things listed here you will put yourself in a position to get out of the lows easier. Take those days in stride and remember not to beat yourself up over it. Tomorrow will be a better day :)

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(Sources cited below)

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Sources -

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Phone / Social Media Use:

https://www.frontiersin.org/articles/10.3389/fpsyt.2021.669042/full

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