Stress and anxiety are two of the most common mental health challenges in today’s world. Unsurprisingly, feeling stressed or anxious can make handling other problems (both small and large) more challenging — including any triggers related to opioid addiction. Fortunately, small changes involving self-care techniques can improve your mental wellness.
Struggling with mental health issues, like stress and anxiety, can be overwhelming. Evidence shows that on top of this challenge, there is a significant overlap between people with an opioid use disorder and mental illness. The two disorders can feed each other, so it’s essential to address both mental illness and addiction simultaneously.
If you’re currently in recovery from addiction or haven’t experienced substance use disorder yet, taking care of your mental health can be a crucial factor in avoiding addiction in the future. While professional mental health treatment is beneficial, you can also go a long way toward wellness with self-care routines and practices.
Some of the best self-care tips for men and women focus on taking control of your life and surroundings. The more you can focus on using your power for calm, peace and progress, the less likely you are to experience flares of anxiety and stress that might trigger addictive behaviors.
One of the best self-care tips is to start by gathering resources. Before you put a big, new plan into action, make sure you have support and information to help you carry out your ideas. Taking the time to find these resources is the first step in self-care.
Reach out.
Here in Hennepin County, treatment and recovery for challenges related to the opioid epidemic are plentiful. These include connecting you with therapy and treatment centers for mental health.
Join a group.
Whether online or in-person, support groups for mental health and addiction can help you stay on track.
Do some research.
The Substance Abuse and Mental Health Services Administration (SAMHSA) is an excellent place to start. Once you have more information about your stress, anxiety or addiction concerns, it’s time to start creating self-care routines that will help you stay on track with positive mental health.
Use daily journaling.
You can track stressors, note gratitude, and perform a “brain dump” so that you aren’t trying to keep up with overwhelming details. If you’re struggling with addiction, use this urge log as part of your daily journaling.
Get moving.
Prioritizing physical activity not only helps your body stay in shape, but it can also improve your mental health. If you don’t like intense workouts, use “movement snacks” during the day to incorporate as much activity as possible.
Engage in mindfulness.
Whether you’re stressed or not, practicing mindfulness can help you refocus on the present. Breathwork, mindful meditations, and grounding your body are all mindfulness tools that are good to practice on calm days so that they are more helpful in the heat of a challenging moment.
Pay attention to your food and water.
Being purposeful about your nutrition is a good self-care tip for two reasons. It gives you something to control and use in your favor. You’ll feel calmer and more powerful when you’re making smart choices. Plus, eating a healthy diet and staying hydrated will help your system stay regulated, leaving more resources for handling any stressors that may come your way.
Self-care tips go beyond your own body. It’s important to surround yourself with people and places that will lift you up and add value to your life.
Spend time in nature.
Surrounding yourself daily with sunlight, plants, and fresh air can reduce stress and anxiety. Add some houseplants to your home to further reap these benefits.
Engage in a creative hobby with others.
Building a community is a key part of mental wellness, and it’s even better when your interactions involve something creative. Your brain will be challenged (in a positive way!) and you’ll strengthen bonds with those around you. Check the local library events here in Hennepin County for free groups to join.
Practice saying “no.”
Give yourself permission to decline invitations to events, leave places early, or disconnect from relationships that no longer serve you or put you in the path of triggers. By prioritizing your inner and outer peace, you’ll be taking self-care seriously.
Sometimes self-care tips are enough to remind us to refocus on our personal health and keep moving forward. Other times, though, we need help. If you hit a wall and can’t implement these self-care tips for your mental health, don’t be afraid to reach out to your community.
The local Hennepin County Behavioral Health Center is an excellent resource if you realize you need more assistance implementing your self-care plan. Friends, family and co-workers can be a great first line of connection.
Make sure to have at least one trusted person who you can call at any hour. In emergencies, don’t hesitate to call or text the 988 crisis line.
By using these self-care tips for your mental health, you’ll be putting your power to good use and keeping your mental wellness on the right track.
