How to Improve Well-being Outside of Therapy

It often happens that people have awareness about their concerns and the obstacles they face, and express a need to work on them but are not sure how. There might be several reasons why they cannot seek therapy as well, it may not be accessible, available, or affordable, they may not have enough support to avail therapy, among others. However, there are some practices that we can incorporate into our daily routine that are beneficial in improving our mental health, and they can be done outside of or in addition to therapy as well.

• Self-help books: A lot of literature exists on topics related to mental health that can help increase one’s awareness about concerns, and they are often followed by some pointers about how to navigate the same. Reading such books can build a lot of insight about different challenges that we may be facing, and we could apply some of the learnings by following the suggestions that resonate with us.

• Following legitimate mental health content creators on social media: Informative posts or reels can have similar benefits as reading self-help books. Ensure that the pages you follow have the right credentials to share knowledge about mental health concerns.

• Asking for help: It takes a lot of courage to be vulnerable, and being open and sharing what is on your mind with someone you care about can help you feel lighter. Ask if they have the space to listen, share, and ask for help if there is something they can do that would help. Even if it is a hug! Shared experiences can lead to feelings of empathy, compassion, solidarity, increased trust and connectedness, etc. Additionally, it can help to check in with your loved ones even if they do not show overt signs of struggling with something.

• Spending time in Nature: There is evidence that exposure to nature can improve one’s mental health, spending time in natural environments can reduce mental fatigue, stress, etc. and have other beneficial health outcomes. Scheduling a walk in our routine can help us access some of these benefits.

• Sleep: Sleep has been associated with mental health, and research suggests that improving sleep can also improve mental health. Getting enough sleep, maintaining a regular sleep schedule can help.

• Diet and Exercise: Regular exercise has been associated with better mental health and emotional well-being. Poor nutrition can also be associated with a low mood, and improving our diet and nutrition can have an effect on improving our mental health. Moving the body helps in improving mood, even a change in one’s physical environment can have benefits. Improving sleep, diet and exercise will help improve physical health too, along with our overall well-being.

• Setting goals: Journaling about what kind of changes you would like to make, setting specific goals, and thinking of small ways of meeting these goals one at a time can help in making the goal seem manageable. Remember to acknowledge the small steps and accomplishments on the journey, and not just wait for the goal to be met.

• Self-care and Self-compassion: Incorporating pleasant activities, things that feel relaxing, doing something that will help you feel better, saying no, etc. can all be acts of self-care. Being kind to yourself even if you have not managed to accomplish some things instead of criticizing yourself for the same is something to practice mindfully.

There can be several other things that are helpful in improving mental health outside of therapy too, so it can be up to the individual to start small and try and find what works for them.

References:

Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between Nature Exposure and Health: A Review of the Evidence. International journal of environmental research and public health, 18(9), 4790. https://doi.org/10.3390/ijerph18094790

Scott, A. J., Webb, T. L., & Rowse, G. (2017). Does improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trials. BMJ open, 7(9), e016873. https://doi.org/10.1136/bmjopen-2017-016873

Disclaimer: This blog post is meant for awareness/entertainment purposes only. It is not medical advice and one must refrain from self-diagnosing. It is in no way a substitute for therapy with a mental health professional and it is not meant to be clinical. To consult with a psychotherapist on our team, you can contact us on fettle.counselling@gmail.com.