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Mental Health Tips: Simple and free ways to improve mental health and wellbeing.

Writer's picture: Emily ChivisEmily Chivis





Mariposa Counseling Logo above picture of a bear with bandaid and words Mental Health Tips: Simple and Free ways to improve mental health and well being. Emily Chivis. Administrative Assistant.


I feel there is a lot of buzz surrounding mental health, well-being, wellness and the sort. There are industries that set out to make a buck on your desire for health, healing, and wellness, but what if I told you there are simple ways to greatly improve your day-to-day functioning? You can have control over your own mental health and well-being, and do not even have to buy any crazy products or exercise programs! Let’s talk about some simple and free mental health tips!



H2O


Cup with Mariposa logo and 20-40-60-80 ounces with checkboxes
Use this image to track water intake.

Water. It is so simple and somehow so effective. Whatever your mental or physical goals are, hydration is guaranteed to improve results. Drinking enough water is shown to improve physical performance, provide more energy, improve digestion, boost brain health, can clear skin conditions, and so much more. The benefits are abundant and readily available on tap, and while the kids may have you thinking the only way to get enough water is through a Stanley, rest assured, any cup works just fine.



 


Sleep


I did begin this blog with the words “simple ways to improve” so it should not be any surprise that following drinking enough water comes getting enough sleep. Why? Because it is not only an incredible and simple way to better your life, but also FREE! To provide your body with what it needs to function best is an active form of self-love. Each person is going to function best on different amounts of sleep so what I would suggest is to focus on creating a routine which will help your mind and body find sleep quicker and easier each night.


A sample routine:

·        1 hour before bed turn off devices and put them on chargers for the night.

·        50 minutes before bed take any medications or supplements.

·        45 minutes before bed floss and brush teeth.

·        35 minutes before bed prep what is needed for next day i.e.: lunches, coffee, paperwork/permission slips signed, etc.

·        10-15 minutes before bed journal. Reflect on your day, write down goals for the next day, and end on something good that happened during the day so that as you go to bed, your last focus is something positive.


Getting the right amount of sleep can feel daunting when there hardly feels like there are enough hours in the day, but when you create a routine that helps wind down your body and your mind you may find that you fall asleep easier, stay asleep for longer, and wake feeling much more rested. Give it a try!

 

 

Intentional Movement


I know that I am not the only one that feels and sees the advertising influencers do for fitness programs that claim to be the only or best solution. Or the people who claim a shake is all you have been missing in your wellness for complete transformation. It does not get past me either that athletic companies advertise with specific body types leading us to believe that with these packages, and products, and clothes we will be able to achieve a specific body and mind. Well, I am here to tell you that moving your body can be much simpler than that.

Walking alone is shown to improve heart function and blood flow, ease joint pain, lower cholesterol and blood sugar and more. Plus, the benefits of simply taking a walk extend beyond what it does for your physical body as a walk can lower mental stress, boost mood and creativity, and increase energy levels. My tip is to incorporate intentional movement to your first thing in the day, before you have a chance to make an excuse as to why you can’t. This could look like a walk around the block, some simple stretching, or finding a video on YouTube to follow. Whatever you decide to do, make it intentional, a new part of your routine. Your mind and body will thank you.

 


Connect with someone you care about


Having strong connections is shown to relieve stress, so it should be no surprise that this makes the list. I personally learned during the pandemic how isolation can affect mental well-being. I believe it is hugely important to maintain connections with people you trust and feel safe with. Having somebody who can sit with you in dark times, and good, is one of the best things you can do for your mental health. It is important to be able to call on people when you need help or accountability.

If life feels overwhelming or if you feel too burdensome for your loved ones, we are here to help. We love connecting with you, and we have therapists that are skilled, trained, and passionate in holding space for you without judgement. I think it is important to acknowledge that we all feel alone at some point, but the reality is that that is just a feeling, and the truth you can ground in is that you are never truly alone. You do have loved ones that would happily step in, and if in doubt, that is where we come in. Reach out today if this resonates, because we are happy to hold space for you.

 

Text or Call (616) 284-1329 or email echivis@mariposacounselingllc.com to speak with me, Emily, for simple, quick, and judgement-free scheduling.

 

If you are in crisis, please call 988 Suicide and Crisis Lifeline.



Emily Chivis

-Administrative Assistant

Mariposa teal and yellow logo butterfly

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