This past week, I ditched a mountain of work on my desk for an emergency afternoon with my best girlfriend. Megan has been in my life since the eighth grade, and we call upon each other when we need a lift. We were both on the verge of a meltdown, and not because anything was wrong in our lives. Yes, I was a bit worse for the wear because of a media blitz that’s now in its twelfth week. But the main culprit was the calendar: January 87th, as we joked. The month seemed to drag on forever.
We did some shopping for a birthday present and got outside on a rare sunny day. I felt largely restored after that.
I could have stayed focused on my task list, but sometimes mental health becomes the #1 priority.
Depression was also a topic of discussion in our writing group last week. One student read us a piece she wrote about her lifelong battles with depression and a holiday bout with it.
She shared how when you are in the middle, it is hard to imagine ever climbing out. But she has learned through the years to be patient because it will eventually lift. She also said that writing has become an outlet to process meaning from these difficult times. She believes writing helped this most recent episode pass more quickly, and hopes her words may help others in her family who suffer. Reading that powerful piece was a brave and inspiring thing to do.
It strikes me that we don’t get to choose how our bodies are wired or the environmental factors in our backgrounds. But there is something to be learned from those who overcome clinical depression, and perhaps other practices from people who have a naturally more resilient constitution. (I’m mindful that my seasonal struggles are nothing compared to serious depression, having inherited genes and the positive habits of my parents.)
Here are 8 tips to boost mental health
1. Therapeutic journaling:
The U.S. Department of Veteran Affairs has found therapeutic journaling to be an evidence-based treatment that can be as effective as psychotherapy. I wrote an article about various journaling practices: https://evalogue.life/journal-writing/
2. Writing about the hard stuff to process meaning:
Rachel Trotter covers this topic in an article entitled, “The hard stuff. How do we overcome it and then write about it?” https://evalogue.life/hard-stuff-overcome-write/
3. Make a gratitude visit:
Write a letter to someone who blessed your life, and then visit them. The results are profound and long-lasting for both parties. Read about it here: “Take the gratitude visit challenge: https://evalogue.life/gratitude-visit/
4. Photo reminiscence therapy:
My friends over at Vivid-Pix have led research about the cognitive benefits of photo reminiscence therapy, especially in patients with dementia. https://www.vivid-pix.com/reminisce/
5. Participate in art of any kind:
I just finished the fabulous book, Your Brain on Art. I could summarize the entire book by stating that there are countless studies on the brain and emotional benfits of making art, crafts, or enjoying aesthetics. You needn’t be good at it; just messing around with materials will make you feel better. Check out the book on Amazon here (affiliate link): https://amzn.to/40Wwyk4
6. Listen to music:
Music enhances creativity, evokes memories, and can give you a lift. Rachel Trotter wrote a fabulous article on the subject: https://evalogue.life/music-and-memories-science-and-spirituality/
7. Take in some sunshine, UV lights, and/or Vitamin D:
In the winter, I prioritize getting out on any sunny day to reset my circadian rhythms and soak in natural Vitamin D. During long stretches of overcast weather, I use a UV light in the mornings, and it helps. I also take a Vitamin D with K supplement throughout the winter and a scoop of nutritional yeast for the B vitamins.
8. Experience nature:
Another theme from Your Brain on Art is that nature is the ultimate balm. It is our greatest source of inspiration and feelings of connectedness. Get outside, dig in the dirt, and be still. It would be a potent elixir to pair nature with making a craft, exercise, and sunshine. Add a stream, lake, or the ocean, and the results might be magic. I think it’s time to plan an outing.
Rhonda Lauritzen is a professional biographer with multiple published books and a regular speaker at conferences. She has an MBA from the University of Utah and served as CEO of her family business, working alongside six brothers. Her writing journey began with her parents’ family business saga, and in 2016, she founded Evalogue.Life. Since then, Rhonda has professionally told the stories of families, cities, and nonprofits. She believes that when you tell your story, it changes the ending. Her latest co-authored book is distributed by Simon & Schuster December 10, 2024: Creative Insecurity: Lean Into the Unknown and Unleash Your Inner Misfit. Another recent book is A Child in Berlin, traditionally published by Post Hill Press.