Mental Health Tips: Managing Your Well-Being Before You Find the Right Therapist
While finding the right therapist can be a significant step toward long-term well-being, there are practical things you can do to help support your mental health whilst you are preparing for that next step. Here are just a few simple tips for managing your mental health before you commit to therapy.
1. Establish a Routine
Having structure in your day can provide a sense of stability, especially when life feels overwhelming. Try setting a regular sleep schedule, eating regular meals, and incorporating daily activities that you enjoy. Whether it’s a morning walk, reading a book, or taking some quiet time to reflect, routines help anchor your day and improve mental clarity.
2. Practice Mindfulness
Mindfulness is about staying present and observing your thoughts without judgment. This practice can be especially helpful when your mind is racing or you're feeling overwhelmed. Simple mindfulness exercises, like deep breathing or body scans, can help reduce stress and increase self-awareness. Apps like Headspace or Calm can be a good starting point.
3. Reach Out to Someone You Trust
You don’t have to go through tough times alone. Whether it's a family member, friend, or colleague, talking about your feelings can lighten the emotional load. Sometimes, just knowing that someone is listening can make a world of difference. You don't need to have all the answers—just opening up can be the first step toward healing. If you need someone impartial to talk to, or if you feel you are really struggling, then the Samaritans can offer a non-judgemental listening ear, day or night and can be called for free on 116 123.
4. Engage in Physical Activity
Physical exercise has a powerful impact on mental health. Activities like walking, running, or yoga release endorphins, the body’s natural mood boosters. Exercise can also help reduce anxiety and improve sleep, making it easier to manage daily stress. Even a taking a short walk 5-10 minute walk can clear your mind and lift your mood.
5. Limit Stressors Where Possible
While you can’t always avoid stress, you can take steps to limit its impact. This could involve cutting down on work hours, saying no to extra commitments, or taking regular breaks throughout the day. If you're feeling stressed by social media or news, consider limiting your exposure. Taking these small actions can help give your mind some much-needed space to relax.
6. Practice Self-Compassion
Being kind to yourself can be harder than it sounds, but it's essential for mental well-being. We are often our own toughest critics. Challenge negative self-talk by reminding yourself that it’s okay to feel not okay sometimes. Practice self-compassion by treating yourself with the same kindness you would offer a friend going through a tough time.
7. Keep a Journal
Writing down your thoughts and feelings can help you process what’s on your mind. Journaling is a great way to understand what you're going through and track patterns in your emotions. It can also be a useful tool to bring to therapy once you start. Journaling doesn’t have to be structured; simply writing whatever comes to mind can help release pent-up feelings.
8. Seek Professional Help When You’re Ready
Sometimes, self-care is simply recognizing when you need help beyond what you can manage on your own. It’s okay to not have all the answers right now. Finding the right therapist is a journey, and it’s important to take the time to find someone who feels like a good fit. Therapy can provide a safe space to explore deeper issues and work toward long-term healing.
Remember: You're Not Alone
It's important to acknowledge that seeking mental health support is a sign of strength, not weakness. Many people struggle with their mental health, and there’s no shame in taking steps toward feeling better. When you're ready, a therapist can work with you to create a personalized plan that addresses your unique challenges and goals.
If you're feeling ready to start your journey toward better mental health, or if you have questions, feel free to reach out. Taking the first step is often the hardest, but it's also the most important.
