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Random writing led me to think about all the small cumulative things I do to manage my mental wellbeing. Taking tiny steps everyday has changed my mental health in profound ways.
Here are things I do daily as part of my routine:
Morning Routine for maintaining my mental wellbeing
- Wake up with a dawn simulation body clock light
- SAD light therapy
- Meditation
- Five-minute journal
- Take Vitamin D capsule
- Take Vitamin B12 oral spray
- Cold shower
- Drink organic green tea and/or matcha
- Take probiotic supplement
- Oats porridge with either flaxseed/cacao powder/chia seeds
Night time for maintaining my mental wellbeing
- Take a 5-HTP supplement 2 hours before bed
- Take Omega fatty acids supplement
- No devices 1 hour before bed
- Five-minute journal
- Reading on Kindle
- Lights out by 10pm
- No phones (any device except my Kindle paperwhite) in the bedroom.
Exercise Routine
I do some form of exercise every single day. I joined the gym and am developing a habit. Monday, Wednesday and Friday is resistance training. Tuesday and Thursday is running. Saturday is yoga. Sunday is supposed to be a rest day but I find I need to do something so I end up doing a short 15min HIIT session.
I read a lot of self-help books. Recently read Mark Manson’s book “The Subtle Art of Not Giving a F***k” and it has given me ideas of new ways of looking at things that have been life-affirming and wellbeing.
I now make the effort to maintain friendships.
I am constantly relearning the importance of communication.
Being open with my family about mental health.
By far the most significant thing was acceptance. Accepting that this is something I have that likely won’t be cured but can be managed.
All these little things and routines have helped towards maintaining a healthy mind even during trying times.
tialys
October 19, 2018 7:41 amYou had me up until the cold shower 😱
Seriously though, it sounds as if you have worked out exactly what to do to manage your health – both physical and mental – and I expect you will develop new and different strategies at different stages of your life. I think lots of us could learn from your determination and coping skills.
x
Hila
October 19, 2018 2:51 pmLol. I have been doing the cold showers for over a year now and I cant not have one in the morning – its like I have not woken up until I get the zing and stimulation of a freezing cold shower. That first time it hits my scalp is always the moment I feel ready to tackle the day :-). Crazy but it works for me. You are so right about the iterative process – I am constantly reviewing and trying out new things based on my wide reading. Its an ever changing process. x
rrita
October 19, 2018 10:48 amWow, Hila! You are amazing! All these efforts! Seriously hats off!
Hila
October 19, 2018 2:46 pmThanks Rrita. Its slow hard work but worth it for how its helping me.
Sally King
October 19, 2018 9:42 pmI am so impressed! I struggle as well, and like you found acceptance (and an understanding family) to be a big part of health. Keep on rockin’ it, Hila!
Hila
October 21, 2018 11:02 amThanks Sally. You keep rocking it too! xx
Donnalee
October 19, 2018 10:22 pmThis is really helpful. I love to see someone using a lot of healthy activities and basics like nutrition and exercise as opposed to only a mountain of medications and then avoiding healthy activities, the way too many I have met seem to do sometimes. Even if medicine may work for some, how can anyone do without nutrition and exercise and healthy peaceful habits? I’m glad you have found things that work for you, and it’s good of you to share them so others may benefit too.
Hila
October 21, 2018 11:01 amThanks for the lovely words Donnalee. I am not on meds right now and its good for me to know that if things get beyond me the meds will be available to me. I have been on meds when I was unable to cope and they helped to give me back a sense of control. Its an ongoing process and all we can do is keep at it. x
shoes15
October 19, 2018 10:42 pmThanks for this. I do some of these things myself, although I need a hot shower.
Hila
October 21, 2018 10:58 am:-).
Kathleen
October 20, 2018 3:33 pmThanks so much for posting this. I too struggle with depression. I do most of the things you have listed, plus medication and therapy. (Exception: my shower has to be _hot_.) Curious about the probiotic – how does it help with depression?
Hila
October 21, 2018 10:57 amHi Kathleen. I read an excellent book by Giulia Enders called “Gut: the inside story of our body’s most under-rated organ”. She is a scientist and her speciality is the gut and she present all the current state of research on the gut brain axis. Its a really long read and she writes in an accessible way. In it she talks about different types of probiotics and what they do. Based on that I started taking probitics at the end of last year and I feel the difference in my mood when I have forgotten to take them. They have worked for me but it took trying out 3 different types for 6 weeks each before finding the one that worked best for me. The benefits are mild but in combination with the other things I do – they have remained in my routine. There is plenty of research on the gut brain axis and I’d recommend the book as a good starting point. Hope that makes sense.
amcclure2014
October 20, 2018 6:37 pmI’m glad you’ve found effective ways for you to manage your depression. I’m not sure the cold shower is for me either!!
Hila
October 21, 2018 10:45 amLol! I am so used to the cold showers now I cant not have one. I do have hot showers in lieu of a bath at night before bed though. I now associate hot showers with getting ready for sleep.
Katarina
October 20, 2018 8:18 pmCold shower every single morning would depress me even more :))
Hila
October 21, 2018 10:43 amLol! Its surprisingly invigorating 🙂
Lucy
October 21, 2018 8:41 pmI left a comment here yesterday and it seems to have been eaten by the internet. Anyway, the gist was,
1) depression sucks balls, and I’m sorry you have to deal with it too
2) meds are another option that should not be overlooked if you need them (I see from a later comment that you are of this opinion too – phew!)
3) I love your blog and have just moved to W Yorkshire and thank you for giving me an entry into the sewing scene here even if you didn’t realise it
🙂
Hila
October 22, 2018 6:36 pmHi Lucy and welcome to West Yorkshire! I am so glad you enjoy this little corner of the interwebs. Sorry that you had to rewrite your comment though I really do appreciate your taking the time and effort to do it again. I prefer to not be on meds if I can manage but knowing they are there and can help me helps. It did take trying out several types before getting to one that worked well for me. I hated the first 4 types that I tried and felt despair at the idea of being on them for any length of time. I had a really great GP who worked with me encouraging me to keep at it until something worked :-). Have you taken in the fabulous fabric shops we have on offer here in W.Yorks? X
EmilyAnn Frances
October 23, 2018 4:46 pmI’m cheering you on, HIla. These are words written from the heart, from experience and from a clear understanding that helps you keep things in perspective.
Hila
November 13, 2018 9:07 amThank you EmilyAnn. I am grateful for your words of encouragement.
Jordan Slice
October 25, 2018 4:41 pmThank you for sharing this, Hila! I put that book on hold at my local library. Looking forward to digging into it 🙂 Hang in there & keep sharing.
Mary
November 24, 2018 3:14 pmFor myself, I have found that getting right with God was the most important thing. Getting exercise, sunlight, maintaining friendships, and helping others, are all great too. A dear friend once attempted to straighten out my priorities by telling me “You are a Mom, and Moms are not replaceable”. Basically telling me I was needed, and should anything happen to me, I’d be missed for sure. (A point which is true for everyone, single, married, whatever.) Glad you posted this. Be well.