Are you feeling overwhelmed in November? You’re not alone. This article will provide you with 7 tips to help you stay mentally healthy and cope with the stress of the season. Start your journey to wellness today and reclaim your much-needed wellbeing.
Quick facts: Mental Health Tips For November
- ✅ According to the National Alliance on Mental Illness (NAMI), 1 in 5 adults in the U.S. experiences mental illness in a given year.
- ✅ Mental health America reports that nearly half of all lifetime cases of mental illness begin by age 14.
- ✅ The World Health Organization (WHO) states that depression is a leading cause of disability worldwide.
- ✅ According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the US, affecting 40 million adults in the US age 18 and older.
- ✅ The Centers for Disease Control and Prevention (CDC) reports that mental illness costs the US $193.2 billion in lost earnings every year.
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Beating the Winter Blues
It’s that time of the year where the days are shorter, colder and fewer hours of daylight. Unfortunately, this can worsen symptoms of depression—especially Seasonal Affective Disorder (SAD). Luckily, there are several ways to combat the Winter Blues. Here are 7 mental health tips to get you through November:
- Connect with friends and family – Seek out someone close and catch up over coffee or a meal. This will help to increase feelings of connection and relieve loneliness.
- Exercise – Exercise releases mood-boosting endorphins which improve feelings of motivation and energy levels. Take a walk outdoors in your local park during daylight hours for added benefits!
- Spend time in nature – Studies have shown that spending as little as five minutes outdoors can reduce stress levels, improve moods, and increase focus & creativity
- Healthy diet – Eating well-balanced meals with lots of vitamins, minerals and fiber helps keep energy levels up while keeping cravings at bay throughout the day
- Limit caffeine & alcohol intake – Consumption of these substances should be kept to an absolute minimum to prevent irritability, anxiety and fatigue later in the day
- Get enough sleep – Good quality sleep ensures our bodies get enough rest from daily demands; try going to bed at a specific time each night for 7-8 hrs per night
- Self-care – Do something indulgent for yourself each day like reading a book, taking a long bath or savoring your favorite dessert! These activities may help reduce physical symptoms caused by depression such as headaches or muscle tension.
Symptoms of SAD
Seasonal Affective Disorder (SAD) is a form of depression that usually occurs in the winter months. Symptoms of SAD can include feeling low, feeling particularly exhausted or having little to no motivation, and losing interest in activities or people that used to bring joy. If left untreated, this can ultimately lead to bipolar disorder.
Fortunately, there are some mental health tips that can help prevent the onset of bipolar disorder and treat symptoms of SAD this November. These include:
- Getting enough sleep
- Engaging in regular exercise and outdoor activities
- Eating healthy and balanced meals throughout the day
- Avoiding drugs and alcohol as coping mechanisms
- Staying connected with friends and family who can offer support during difficult times
- Limiting major life changes during this season if possible (like job changes or moves)
- Seeking professional help when needed
With these tips in mind, you can work towards better understanding your mental health needs while aiming towards prevention and treatment for possible bipolar disorder this November.
November can be a difficult month for many due to the shift in weather, shorter days and longer nights. Seasonal Affective Disorder (SAD) is a type of depression that’s related to changes in the season, mainly in winter. If you’re feeling down during this time of year, it’s important to manage your mental health and wellbeing.
Here are seven tips to help manage SAD:
- Get outside during daylight hours whenever possible – Even if it’s just 10 minutes of fresh air or walking around the block a few times.
- Aim for 7-8 hours sleep – During this time of shorter days and long nights our bodies need extra rest so we can have enough energy for the day ahead.
- Practice Mindful Breathing – Focus on your breath for several minutes and feel each inhale and exhale leaving your body with a sense of calmness afterwards—relaxing your body and mind from stressors from the outside world.
- Exercise regularly- Exercise has been known to help reduce symptoms of depression and even helps improve your mood too! So break up those gloomy days with some physical activity—30 minutes a day will do wonders!
- Get Social Support – Being around family or friends that care about us is an easy way to keep negative thoughts away! Connecting with others at this time is especially important—so chat online or connect over video calls if you feel social distanced from loved ones right now .
- Try light/visual therapy – Research suggests that exposing yourself to artificial bright lights (light boxes) can reduce symptoms associated with SAD .
- Talk Therapy- Reach out for professional support if needed—speaking with a therapist is one effective way to cope with SAD symptoms, as well as discovering more about ourselves in times like these .
Lifestyle changes can make a huge difference in your mental health and wellbeing. Taking just small steps can help you manage and cope with tough times. Here are 7 tips to help get you through the November blues:
- Move your body: Exercise is an important part of keeping your mental health in check. Take a daily walk, join an online fitness class, or even just stretch while watching tv! Little bits of movement can have big impacts on your mood and energy levels.
- Eat right: Eating right plays a key role in keeping our mental and physical health in balance. Eating healthy, balanced meals will provide us with essential vitamins and minerals that will fuel our body as well as our minds. Avoid alcohol/caffeine/sugar or any other substances that may deplete or abuse your bodies energy reserves
- Sleep right: Getting adequate sleep each night is one of the best things you can do for your mental health. Without enough rest, it’s hard to stay focused, productive, creative and energized during the day; which makes November even harder! Make sure to set a bedtime that works for you and stick with it!
- Talk it out: Talking about what’s going on in life can be one of the best things you do for yourself .Talking out loud about how you feel will also help put everything into perspective so find someone trustworthy to talk too; whether its a friend , family member , therapist or hotline.
Staying physically active can be one of the best ways to combat mental health issues during the winter season. Exercise releases endorphins, which are chemicals that reduce stress and help you feel better. Additionally, being physically fit can give you a sense of accomplishment and lead to improved self-confidence.
There are many activities that you could try such as:
You don’t necessarily need a gym membership either – there are plenty of home workout videos online and running apps to help keep your motivation high. Besides providing mental health benefits, exercise is also an important part of staying healthy and preventing illnesses like colds and the flu – so it’s a great way to stay fit mentally and physically!
Getting outside and soaking up some sunshine can have a profound impact on mental health. Sunlight helps to promote the release of hormones like serotonin, which contributes to mood stability. In addition, being in nature has been shown to reduce stress levels. Taking a leisurely walk or engaging in physical activity outdoors gives you the additional benefit of moving your body, boosting endorphins, and providing an opportunity for mindfulness.
Additionally, natural elements like fresh air, trees and plants can help lift moods and even enhance creativity. Going out into nature is an easy way to improve mental health by releasing stress and improve moods naturally.
One of the best ways to quiet your mind during tough times is to make sure you stay warm. When it’s cold outside, extra blankets add psychological comfort and help keep you calm. If you’re able to, try staying warm by taking a hot shower or bath before bed or bundling up with extra blankets as you watch your favorite show or movie. It can help soothe stressful thoughts and provide some mental health support in the form of relaxation.
Additionally, being bundled up sends a signal to your brain that it is time to settle in and relax after a long day. The warmth can also help keep away winter depression symptoms like sadness and low energy levels by helping raise serotonin levels in the brain associated with contentment.
Eating a balanced, nutritious diet is essential to maintaining healthy mental health. Eating healthily can help improve your mood, reduce inflammation and boost your energy levels. Choose unprocessed foods that are high in nutrients and low in sugar where possible. Eat plenty of fruits, vegetables, legumes, lean proteins and wholegrains such as oats and wholewheat bread. Avoid junk food and sugary treats for energy boosts – opt for a piece of fruit or a handful of nuts instead.
Additionally, drinking enough water is also important for staying hydrated which can help your mood and cognitive function. Aim to drink 6-8 glasses of water per day to keep your body functioning properly.
See the light
During the colder months, you may be experiencing a decrease in natural sunlight. This can have an impact on your mental health, so it is important to make up for the reduction in sunlight.
Try to go outside for at least a few minutes when the sun is out and take advantage of any daylight available. Spend time outdoors in nature, or find an indoor light box or lamp that can mimic natural daylight to help keep your mood stabilized.
Many people find comfort in spending time near their windows or doors for extra natural light exposure during these months as well. Seeing the light will help brighten up not just your day but also how you’re feeling internally.
Social support is an important part of mental health, and November can be a lonely month for many people. Negative thoughts can keep you from connecting with your friends and family, but it’s important to stay in touch and let them know how you are feeling.
Consider scheduling some virtual connection times with your friends and family every week, or catching up over the phone. These conversations can do wonders for lifting your mood! Additionally, aim to find new ways to stay connected like sending encouraging emails or joining group chats.
Social support helps reduce stress hormones like cortisol and builds confidence; it also strengthens our neural pathways in the brain. Having a strong social network of supportive people helps boost our overall outlook on life which is why it’s so important to make an effort during this time of year.
See your friends and family
Seeing your friends and family is one of the best ways to boost your mental wellbeing and value yourself. When we spend time with people who love and accept us, it helps to boost our confidence, reminds us that we are valuable, and turns on our brain’s happiness hormones. Not only that, but it also gives us a sense of belonging – something that many of us crave in life.
It’s easy to put off seeing friends when you’re feeling overwhelmed or down. After all, if your mood is already low, who wants to brave the outside world? But if you can find the courage to leave the house, you could be rewarded with a renewed sense of joy and connection that comes from spending time in the company of those people who mean most to you. So don’t underestimate how important it is to see your loved ones throughout November – even if it’s just for a few minutes!
Talk it through
Talking about your mental health and difficult emotions can be incredibly beneficial for your overall wellbeing. This is why talking it through is one of the best mental health tips to get you through November. Identifying how you’re feeling, understanding why it’s happening and discussing it with someone else can help you to process the emotions and work through them in a positive way.
You don’t have to talk about these things with somebody face-to-face; speaking over the phone or even via email or text message can still help. If talking to someone isn’t an option, journaling is also a great way to process difficult feelings and record your progress as you work towards better mental health.
Join a support group
Joining a supportive community or group can be a great way to build resilience, reduce stress, and stay focused on positive mental health. Participating in any kind of mental health support group can allow you to share stories about your struggles, learn from others, and find the courage and strength to stand up for yourself and your wellbeing.
It’s important to consider the nature of the group before joining as some may focus on only one aspect of mental health while others take a more holistic approach. Mental health support groups can be found online, through mental health professionals, or by reaching out to your community for local recommendations. Make sure you find a group that is right for you before attending any meetings.
It’s important to remember that seeking help is an act of strength, not weakness. If you are feeling overwhelmed or struggling with mental health issues, remember that you don’t have to go it alone. There are many professionals who specialize in mental health and can provide valuable advice and support. Whether it’s a therapist, a friend, or a family member, seeking out help can make all the difference in how you cope with your emotions during difficult times.
When looking for mental health support, try to find therapists with positive reviews who specialize in the areas you need help in—such as anxiety, depression, trauma-informed care, etc. Pay attention to what type of therapy they offer; some use cognitive behavioral therapy while others may prefer psychodynamic approaches like talk therapy. Additionally, there are many free or low-cost options available for those who need financial assistance or simply prefer to work online.
FAQs about: mental health tips for november
Q1. What are some self-care tips for mental health?
A1. Taking care of your mental health is an important part of overall well-being. Self-care tips for mental health include: taking time for yourself, getting enough sleep, eating healthy, exercising regularly, connecting with others, and learning how to manage stress.
Q2. What are some helpful resources for mental health?
A2. There are a variety of mental health resources available to you, including online support groups, mental health hotlines, and counseling services. Additionally, there are many books, websites, and other resources that can help you better understand and manage your mental health.
Q3. What should I do if I’m feeling overwhelmed?
A3. If you are feeling overwhelmed, it is important to take a break and practice self-care. Try taking a few deep breaths, going for a walk or talking to a friend. Additionally, seeking help from a mental health professional is a great way to manage your feelings of overwhelm.