How to Boost Your Mental Health During Troubling Times
We seem to be living in an era of constant worry and uncertainty. With divisive politics, global conflicts, economic troubles, and public health crises, it’s easy to feel overwhelmed. As one of Oscar Wilde’s most famous wisdom quotes once said, “Life is much too important to talk seriously about it.”
During trying times like these, it’s crucial that we take care of our mental health. Having inner resilience and peace of mind helps us stay grounded when it feels like the world is chaotic. In this article, we’ll explore practical ways to boost your mental well-being so you can find calm during any storm.
Stay Connected with Loved Ones
Humans are social creatures, so maintaining close relationships is vital for emotional health. When stressful events occur in the world, loneliness and isolation tend to increase. Be proactive about spending quality time with family and friends, whether in-person or virtually. Share your feelings openly and let loved ones know you’re there for them too.
Plan enjoyable social activities to look forward to, like hosting a games night, attending a concert, or going out to eat. If you’re single, make an effort to meet new people through hobbies, volunteer work, or dating apps. Having companionship provides comfort and boosts oxytocin, the “love hormone” that relieves stress.
Practice Self-Care
When things seem out of control externally, focusing on taking care of yourself is grounding. Get adequate sleep, eat nutritious foods, exercise regularly, and avoid unhealthy coping mechanisms like excess alcohol. Treat yourself to relaxing experiences like massage, long baths, or spa days.
Many find that activities like yoga, meditation, and mindfulness practices reduce anxiety. If you’re feeling constantly on edge, consider taking up strategies like deep breathing, journaling, or mood-lifting music. Maintaining routines and existing hobbies also brings stability when the world feels uncertain. Sometimes, self-care alone isn’t enough, and there are cases where extra support can help, especially for teens navigating intense emotions. In such cases, programs like adolescent outpatient treatment in Scottsdale or in nearby cities provide structured therapy, coping tools, and emotional guidance while allowing them to stay connected to school and family. Having professional support can make a real difference in building resilience during challenging times.
Limit Media Consumption
While it’s important to stay informed, obsessively reading negative news can heighten your sense of doom. Be mindful of how your mood changes after watching cable news, scrolling social media, or consuming sensational headlines. Consider setting a timer for 30 minutes maximum of exposure per day. Avoid screens at night when anxiety tends to worsen.
Be choosy about your information sources and focus on uplifting content too. Subscribe to positive news outlets that cover stories about everyday heroes, human accomplishments, and progress. Surround yourself with books, movies, podcasts, and music that make you think and feel good. Knowledge eases fear, but information overload breeds despair.
Appreciate Small Joys
Practicing gratitude regularly has significant benefits for mental health issues like depression and PTSD. When times seem bleak, make a point of noticing and appreciating the small blessings in your everyday life—a hot cup of coffee, a sunny day, quality time with pets. Keeping a gratitude journal where you write down a few things you’re grateful for each day helps this mindset stick.
Share your positive reflections with others too. Amid the doom and gloom, look for uplifting news of neighbors helping neighbors, animals’ antics, acts of kindness, babies’ smiles, and positive pop culture. Spreading and acknowledging the little joys grounds us in hope. As Mr. Rogers said, “When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers. You will always find people who are helping.’”
Get Outdoors
Spending time in nature is proven to lower stress and boost mood through pathways we don’t fully understand. Make an effort to get outside daily, even if just stepping into your garden, walking around the block, or sitting under a shady tree. Exposure to fresh air, greenery, and sunlight lifts your spirits.
When possible, take longer excursions—go hiking, have a picnic in the park, walk along the beach, swim with dolphins in California, or visit a scenic viewpoint. Immerse yourself in the sights, sounds, smells and sensations of the natural world to gain perspective. As John Muir said, “Climb the mountains and get their good tidings, Nature’s peace will flow into you as sunshine flows into trees.”
During turbulent times filled with disturbing news, making self-care and mental health a priority is crucial. Focus on nourishing your body, fulfilling relationships, enjoyable hobbies, and sources of meaning and purpose. Limit time spent obsessing over upsetting situations beyond your control. Appreciate the small miracles in everyday life. Spend time surrounded by nature’s restorative gifts. With inner strength and peace, you can weather any storm. Staying grounded, hopeful and connected to joy equips us to handle life’s challenges and support others too.
Amélie is a health and wellness junky. Certified yoga instructor with Yoga Alliance in the Vinyasa and Ashtanga styles, she has a Yoga Instructor Certification – Level I (300 hours) and Yoga Instructor Certification – Level II (200 hours) under her belt. She also has a certified Open Water Diver certification with PADI and SSI Scuba Schools International Freediving Level I certification with SSI Scuba Schools International. She’s been vegan for over 15 years and is obsessed with anything wellness-related.