OPINION:
Just ahead of World Mental Health Day this coming Thursday (Oct. 10), it’s nearly impossible to overstate how critical it is to prioritize self-care.
According to the National Institutes of Health, one in five adolescents in the United States suffers severe impairment or distress from a mental disorder. Often, these teenagers and their families feel isolated and alone, not knowing where to turn for help.
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It’s not just young people, of course. Mental illness is still stigmatized to a degree that hinders many people from seeking treatment or receiving the support they need. At times, Christians can feel especially isolated and alone. Those who struggle with depression often feel isolated and ashamed. Admitting to feelings of despair within a community of faith often leads to judgmental attitudes or well-meaning Christians who suggest that depressed people “choose joy” or “pray more.”
But what are believers with depression to do when God doesn’t ease their suffering?
Our counselors and mental health experts offer these seven practical suggestions:
1. Sleep
It’s been said that sometimes the most spiritual thing you can do is take a nap. Sleep deprivation causes irritability, depression, and emotional unevenness. Whether it’s grabbing a short nap in the middle of the day or getting a solid night’s rest, sleep heals by restoring and helping to flush toxins from our bodies.
2. Contact comfort
Our counselors tell us that physical contact increases the amounts of oxytocin and dopamine in our brains. These two brain hormones have a favorable impact on our mental health. Oxytocin, known as the feel-good hormone, strengthens the bond that binds people to one another. It enhances relaxation and trust and promotes psychological stability. Dopamine regulates feelings of pleasure and satisfaction. These two hormones help keep our biological rhythms functioning properly.
Whether romantic or other appropriate physical touch – like hugs, high-fives, pats-on-the-back – contact can provide emotional support and relief. This is also why owning a pet can be good for those who live alone. Patting a dog on the head doesn’t just benefit the canine but brings comfort to the owner.
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3. Quiet reflection and meditation
One of the ways to improve mental health within our families is to create routines that provide time for quiet reflection and meditation, both as a family and individually. Worshiping God as a family, reading the Bible together, and praying together ground our lives. Within the family unit, we learn how to become resilient overcomes — adept at the art of failing, but without being a failure. We learn how to deal with conflict and process our emotions, such as anger, grief, disappointment, and fear. We develop emotional intelligence through our family interactions, and that promotes healthy interactions with others.
4. Time outdoors
Many families discover that the outdoors offers a sense of tranquility. It can also provide meaningful adventures for you to share. When families are active outdoors, they are also away from technology.
5. Play dates
Consider scheduling a family play date into your routines. Unstructured play allows important time for creative self-expression, enjoying moments together, and forming childhood memories that will last a lifetime. These moments sustain us through the inevitable struggles that life throws our way. Treasure the value of play, laughter, and losing track of time. We may call it “play,” but it also counts as exercise, another one of the ways to improve mental health.
6. Exercise
Our body is designed to move! Activity is vital for our mental health. The benefits of exercise go beyond the physical improvements in muscle strength, coordination, balance, and endurance. Playing a sport develops confidence, promotes leadership skills, and provides a sense of accomplishment. Studies have shown that for mild to moderate depression, exercise can promote as much psychological improvement as a prescription antidepressant.
7. Nourish yourself well
After all that play and exercise with your family outside, it’s important to stay well-hydrated. Dehydration can turn a brain from a grape into a raisin. Your brain is much healthier when it is hydrated. Water and food are excellent fuels for our bodies and our brains.
If you’re facing a pressing issue, we have caring Christian counselors on staff, and it would be their privilege to offer you a free consultation. Call us, leave your name and number, and they’ll get back with you just as soon as possible. The number during business hours is 1-800-A-FAMILY (232-6459).
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Jim Daly is president of Focus on the Family and host of its daily radio broadcast, heard by more than 6 million listeners a week on nearly 2,000 radio stations across the U.S. He also hosts the podcast ReFocus with Jim Daly.
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