By Kirsten Gonzales

We are living in rough times, and all the external stresses of the world can take a toll on your Mental Health. Learning to roll with the punches and manage your emotions can be difficult, especially if you’re already suffering. In the United States, the National Institute of Mental Health reports that 17.1% of Americans have had at least one major depressive episode. 

One of the best ways to keep your mental health afloat is by practicing self-care. Self-care can take many forms, from changing your diet to meeting with friends to exercising regularly. However, starting with big goals can seem daunting, especially if you’ve been in a slump for a while. That’s why today we’ve prepared a few simple, easy, 5-minute tips to help you feel better slowly, until you’re poised to tackle bigger challenges. 

Short, Light Exercise 

Experts all over the world have spoken about how exercise can boost your mood and keep you feeling better and healthier. We’ve even written about the benefit of light exercise in our article ‘Boost Your Mood’. However, if you’re finding it hard to do most activities, then getting up and going for a run can seem like an impossibility. 

Luckily, you don’t have to invest in a gym membership to reap the benefits of a bit of exercise. Studies show that even five minutes or moderate exercise in the outdoors can do wonders for your mood and health. Try to start out small, like taking a break from your desk and going for a short walk, or doing some stretching in the morning. The more you break exercise down into achievable, bite-sized activities, the better you’ll feel, and the more likely you’ll continue. 

Get Your Nutrients In 

Another thing that’s especially important for keeping your mood up is making sure your body is receiving the nutrition it needs. Going through a depressive slump can make it difficult to think about your own needs. After all, going out to the supermarket or preparing a big meal can take time and effort that you simply don’t have. Your health can often suffer during a slump, worsening your mood and making it harder to pull yourself out. 

One of the best ways to deal with this is to be strategic about your food. If you don’t have the energy for full meals, try smaller servings or keeping healthy snacks beside you. Choose food that’s nutrient-rich, like superfood snacks or blends. A post on superfoods by Brightcore suggests that superfoods can actually perform a variety of functions in the human body, meaning you get more nutrition in a single serving than with regular food. Choosing these healthier foods can help you feel better, even if you don’t have the energy to prepare bigger meals. 

Clean Your Space 

When you’re feeling down, keeping on top of things can get pretty difficult. Stray papers pile up, trash doesn’t get taken out, and you end up feeling worse than you initially did. This isn’t just a feeling— it’s scientific fact. Scientists at the Princeton University Neuroscience Institute found that because our brains like order, an unkempt space can drain our cognitive resources and focus. 

But what can you do if you just don’t have the energy to clean? Try to start small. If you don’t have time or the desire to sort through all your papers, then just put them together in a neat pile for later. If walking to the trashcan is too hard, keep a container on your desk or by your bed for miscellaneous scraps. The more you feel like you have control over your surroundings, the better you’ll feel. 

Drink Water 

You may be wondering what the connection is between drinking water and your mental health. Well, there’s quite a lot there actually. According to a 2018 study, respondents who drank more water were less likely to suffer from anxiety and depression. Dehydration has been linked to stress and tension, which is why keeping hydrated can do wonders for your wellbeing. 

If getting up to fill a new glass of water each time is too difficult, try keeping a large jug beside your bed or workspace. It requires less trips to refill, and can be kept in easy access so you don’t have to exert much effort. Hydration is a part of your physical and mental wellbeing, so try not to skip it.

The views and opinions expressed in this post are those of the author and do not necessarily reflect all or some of our beliefs and policy.  Any links on this page does not necessarily mean they have been endorsed by Defying Mental Illness.

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