5 TIPS TO IMPROVE YOUR MENTAL HEALTH
by Timothy Fox
“Be still, and know that I am God…” (Psalm 46:10). “Do not be anxious about anything…” (Philippians 4:6). These are some of the most difficult statements in the Bible to practice, especially in our fast-paced society. We’re always on the move, so we can’t sit still for long without feeling like we’re wasting precious time. Whether it’s due to the current cultural climate, personal struggles, or the demands of life, we all struggle to find peace. More people than ever struggle with anxiety, depression, or other mental health issues. Let’s survey some strategies that we can personally employ to improve our mental and emotional health.
1. Take an Emotional Audit
Pay attention to your mental and emotional health throughout the day. Note when you feel most anxious or depressed and when you feel happiest or calmest. When was each mood shift and what were you doing? Maybe you feel most alert and confident first thing in the morning. Perhaps the opposite is true and you are overwhelmed by anxiety as soon as you open your eyes, knowing everything you must accomplish that day. As much as you can, restructure your daily routine around this knowledge. For example, if you are a morning person, try tackling your most intensive tasks as early as possible and save less stressful activities for later in the day when your energy has waned. Scheduling your tasks according to your mental alertness will help regulate your stress and increase your productivity. Also, greater productivity will also boost your confidence and self-esteem, which will help improve your mental and emotional health. It’s a win-win. The same principle applies to non work-related activities. Note how you feel before and after. When you check social media, does it make you happy to see pictures of friends and puppies, or are you angered by your friends’ political posts? Does watching the news help you to feel better connected with the world or your local community, or does learning about current events only upset and depress you? Does your favorite video game help you relax and have fun or does it just bring you stress and aggravation? Be constantly mindful of what effect various activities have on your mental and emotional health. Reduce or eliminate unnecessary activities that add stress to your life. A minor tweak to your routine may reap great benefits to your health.
2. Find a Constructive Hobby
We all need something to take our minds off of the stresses of day-to-day life. Find a hobby that is refreshing and constructive. This is especially helpful to people who can’t relax, always needing to be doing something. It will help you clear your mind and also give you a purpose aside from work or other responsibilities. Tend a garden. Restore a vintage car. Draw, paint, or write. Remember that we were made in the image of the Almighty Creator, so when we are creative we are fulfilling our purpose as stewards of the world he made. It is natural that doing something constructive will benefit us personally. Here’s an important warning, though: Make sure your hobby is restful and not stressful. The goal is to alleviate tension, not add to it. If a hobby frustrates you or gives you more anxiety, choose a new one.
3. Make Friends
Spending time with friends is another great way to get your mind off of work, school, or other stressful areas of life. But, friends offer more than just a positive distraction. They provide support when we are going through hard times and confidence to confront new challenges. Friends can make us feel loved and give us a greater sense of self-worth. Good, godly friends can help us to process our emotions and stressors, offering helpful advice in navigating difficult situations. After all, God designed us to live in community. From the very beginning, God said that it is not good to be alone (Genesis 2:18). Remember that Jesus, God in the flesh, had a circle of close friends: his disciples. Within those friends Jesus had an even closer crew: Peter, James, and John. If Jesus relied on friends for help and support, how much more do we need friends?
4. Rest
There’s always so much to do that resting feels like a waste of time. It’s not. We weren’t designed to be active 24/7. Just as we need to sleep every night to recharge our bodies, we also need to schedule times to rest and reinvigorate our minds. God modeled this for us when he paused his acts of creation on the seventh day and when he commanded Israel to refrain from working on the Sabbath. Jesus also took time away from his ministry to rest and commanded his disciples to do the same. He even napped during a storm! Pausing and resting are essential to our physical health and they are also important for our mental health. However, don’t wait until you feel overwhelmed before you rest; build it into your regular routine. Many Christians set Sunday aside to be both the Lord’s Day and a family day, in which they will refrain from work and just enjoy time with loved ones. Determine to no longer check work email or social media after a certain time of day. Take regular screenSabbaths, in which you fast from any and all electronic screens, whether it’s a television, computer, or cell phone. Start small and see what works best for you.
5. Remember Who is in Control
Let’s return to our opening verses: “Be still, and know that I am God…” (Psalm 46:10). Learn to make this a constant practice. When you feel overwhelmed by life, stop and remind yourself who God is. He is the one in control of the universe, not you. The Psalm begins, “God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear,” no matter what happens in life (v. 1-2). However stressful or tragic our lives may be, God is in control. Ultimately, our health, finances, relationships, and everything else are in his hands. Likewise, Philippians 4:6 begins, “Do not be anxious about anything…” but it doesn’t end there. It continues, “…but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” We aren’t expected to dispel our anxiety through our own willpower. This is only accomplished by presenting our worries to God. We do what we can and we trust God to handle the rest.
ABOUT THE AUTHOR Timothy Fox has a passion to equip the church to engage the culture. He is a part-time math teacher, full-time husband and father. He has an M.A. in Christian Apologetics from Biola University as well as an M.A. in Adolescent Education of Mathematics and a B.S. in Computer Science, both from Stony Brook University. Tim lives on Long Island, NY with his wife and children. He also blogs at freethinkingministries.com.
Download the free ebook below to help equip and encourage you with this important topic!