How you can improve mental readiness even if you have a mental health disorder like anxiety or depression
Mental readiness is the ability to stay focused, motivated, and resilient in the face of challenges, and it’s an essential aspect of overall well-being. However, for those living with mental health disorders like anxiety or depression, maintaining mental readiness can feel especially challenging.
Meet Rhonda*, a 26-year-old Legal Research Analyst from Van Nuys, California. She has just landed her dream job at a top boutique law firm that offered her an exciting position. But as the start date approaches, she can’t shake off the feeling of anxiety and fear of not being able to perform well.
“I’ve been struggling with generalized anxiety since High School” she remembers. Generalized anxiety is a widespread mental health disorder, affecting millions of adults in the US. Rhonda knows firsthand how the condition can interfere with her daily functioning and impact her ability to focus under pressure. “For the new job, I really want to show up at my mental and physical best without risking overwork. I’ve seen too many of my former colleagues slip into burnout and lose everything they worked so hard for” Rhonda explains on our call.
Mind Over Matter: 6 Strategies To Get Started
The good news for her is that there are ways to improve mental readiness. Even with an existing mental health condition and even when life feels really tough.
- Prioritize self-care: Self-care is the foundation of mental readiness, and it’s essential to make time for activities that help you relax, recharge, and feel good. It could also mean taking a break from social media and the news. Or engaging in hobbies or activities that you enjoy.
Example: Rhonda could take a 5-minute break in the middle of her workday to do a deep breathing session. This helps her clear her mind, diffuse anxiety, and refocus on her tasks. Additionally, she could schedule a daily walk in the park after work to enjoy nature and disconnect from office worries. This helps her relax and recharge, leaving her feeling refreshed and ready to engage in after-work activities - Practice somatic exercises: Somatic exercises are movement-based practices that focus on the awareness of the body’s sensations and movements. These exercises can help to release tension and stress that can accumulate in the body. Especially when dealing with mental health disorders like anxiety or depression. Example: Rhonda, could incorporate somatic exercises such as yoga postures, the Feldenkrais Method, or the Alexander Technique into her self-care routine. It will help her release the physical tension she feels in her shoulders and neck, which often exacerbates her anxiety. Additionally, these exercises help her focus on her body’s movements. Which allows her to stay more present in the moment and less focused on her worries.
- Enhance mental readiness using apps: Utilizing self-care apps can be a great way to improve mental readiness in a personalized way for those living with mental health disorders like anxiety or depression. These apps offer daily tools like journaling prompts, routine-builder, and mindfulness exercises. They issue stats that empower users to keep an overview of their mental state and better understand their triggers.
Example: Rhonda could use the free Earkick self care companion app to audio journal, log symptoms, establish healthy micro-routines, and learn effective coping strategies. That way she could improve her mental readiness on a daily basis, regardless of her workplace situation.
- Stay connected: Social support is essential to maintaining mental readiness as it provides a way to disconnect one’s self-worth and purpose in life from work.
Example: By scheduling regular social activities and connecting with friends, family, and loved ones, Rhonda could take a break from her work-related thoughts and find joy in other aspects of her life. Additionally, by joining a support group and making new friends, she could gain a sense of belonging, feel less alone and get the opportunity to learn from others who understand her condition.
- Use visualization techniques: Visualization is a powerful tool that can help to improve mental readiness, especially when struggling with a mental health condition. By visualizing positive outcomes and scenarios, one can train the mind to focus on solutions rather than problems.
Example: Rhonda could use visualization to help her cope with the stress and anxiety that comes with starting a new job. She could take a few minutes before bedtime to visualize herself successfully completing her tasks, interacting with her colleagues, and excelling in her role. This could help her feel more confident and motivated, and in turn, improves her outcomes.
- Use compassionate self-talk: Living with a mental health disorder is tough and it’s okay to have bad days. Self-talk can help them reframe negative thoughts, increase self-awareness and boost motivation. All of which prevent an escalation of a negative experience.
Example: Rhonda could engage in compassionate self-talk, especially when she’s having a difficult day. Instead of being hard on herself, she could remind herself that it’s normal to have setbacks and mistakes. She could speak to herself with kindness and understanding, reminding herself that she was doing the best she can. This helps her to not beat herself up over small mistakes or setbacks, leading to a positive attitude. Which ultimately improves mental readiness.
The Bottom Line
Mental readiness is something that can be improved over time. And the above tips are a great place to start. Regardless of whether you struggle with a mental health disorder or not.
“I want to feel more in control of my mental readiness and show the world that I can turn the tables on my generalized anxiety”
Rhonda shared in the call. “My condition has given me a “sixth sense” for difficulties in social situations, which I can use to resolve conflicts at work and in my private life.”
If you’re feeling like Rhonda, take control of your mental well-being today. Start your journey to better mental readiness by trying out some of the techniques above. Track your anxiety or depression and see for yourself the positive impact your efforts will have over time. With the right tools and support, you can improve your mental readiness and live a happier, more fulfilling life.
As you have probably guessed if you’ve read the post till the end, this wonderful post was not written by me. It’s actually a guest post. To read similar posts about mental readiness and mental health in general from this writer please click here. I’ve read a number of the posts and thought they were so informational so don’t hesitate to read them.
For more guest posts please click here.
To read more posts about mental health related topics please click here.
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I’ve been working hard at compassionate self talk
Tell yourself what you are good at
And you got this.
Tell yourself that you are amazing and life is full of happiness for you.
Glad it works for you Devang. It’s amazingly simple, but we have to do it consistently to grow strong in it.
Great! How does your routine look like? Do you use any prompts?
Good to hear, Nicole, thanks for commenting! Any best practices from your side you can share?
Hey, this is a lovely blog.
I was curious to read because yes I felt that it’s not written by you.
But I thought you never know, what this girl has in store now.
.
The tips mentioned here are actually workable. Practicing self love/care, thinking of positive scenarios and getting help from a support system is the best thing.
I need to learn more about how apps can help. 🙂
Overal a beautiful and uplifting article by the writer, Kudos.
Thanks Devang, it’s a pleasure writing for all of you. The tips are real life experiences and meant to support everyday situations. I use the Earkick app every day and it has helped so much, especially in unexpected and tough situations at work. Check it out for yourself!
I will check it out!!
I would like to read more of your work!!
Best wishes.
Sure, Devang! I have a blog over at https://blog.earkick.com/
Happy to write more about topics that matter to you.
Cool!
I will read them then 🙂🙌🏻
I like the tips. I practice some of them, and still have to work on those that I haven’t tried yet.
Glad it’s helpful, Milena! Just pick one new one and slowly build it as a habit. We will never do everything right, but the most important is to have a plan and come prepared. It’s the small things that make life beautiful!
Yes, you are so right
Great tips Pooja! Mental health tips in 5 min of breathing and attitude reframing works. love it💞
Thanks, Cindy, really glad you find it useful!
You’re most welcome! ❣️
Self talk is very helpful. I do it all the time. Great post! 👌🏼
Thanks for sharing! It helps me so much, too. I always tell myself “I’ve I’m not on my team, how can I expect others to be?”
I love the tips. I walk the beach almost every day. The sound of the waves relaxes me and lowers my anxiety to almost zero.
Walking by the beach and letting the sound calm body & soul is perfect, David. How I wish all of us could join in:-) Keep up that great habit.
Oh wow, you’re close to the sea – wonderful, David! Science has proven your observation over and over: the human body & mind connects and relaxes with the sound of the ocean. Thanks for sharing and glad the tips are of benefit to you!
Great guest post Pooja 🤍thanks for the share.
Thanks, Destiny, means a lot to me!
Pleasure Karin. 🤍
Great and informative post. Thank you
So glad it is helpful, thanks for your comment skyenatureblog!
What a great and helpful guest post! Thank you for sharing!
Happy it is of benefit, it’s a pleasure reading every of your comments!
Karin, these are great tips, I use a few myself quite regularly. I haven’t heard of the app, but I’m willing to try it.
I also take cbd capsules as needed throughout my day. I need it for pain flareups, bit it also helps me with anxiety, especially because my work environment is stressful.
Getting up and taking a very short walk inside the building helps, and if it’s more stress, doing some stretching helps too.
Thanks so much for sharing, Tamara! CBD capsules do help some people and you are one of them, so I’m glad for that. Short walks and stretching – as you describe it – are really beneficial for most everybody. Check out the app and feel free to pm me for feedback. User feedback is always gold!
My pleasure! I did search for it in my app store but it’s not available, so there were alternate options suggested.
Thanks for considering it, Tamara, you should be able to download it here: https://apps.apple.com/us/app/earkick-anxiety-mood-tracker/id1584854531
The current version is iOS, but Android will follow soon.
Let me know any thoughts and suggestions.
Best,
Karin
A very informational article we all can benefit by adding the tips shared, I have experienced using natural techniques much more effective than medication for myself.
Gizmo
Interesting, thanks for sharing Gizmo! What natural techniques work best for you?
Hello Karin
I am always watching for new techniques to add to my lifestyle, meditation, yoga, and relaxation techniques are a daily part of my life
Geat post; very well written tips and examples, all very useful! Thanks for sharing.
It’s all my pleasure writing for you, Steve. Thanks for your comment!
I want to be friends with Rhonda. Great post, Pooja!
Yeah, she’s got a grip on her journey now! Let’s hope she keeps up her new approach. Thanks WellsFiction for your comment.
This is a different and interesting style of writing! Take an example and explain the whole concept with it. I’ll use it someday.
About mental readiness, I’ll surely try the techniques mentioned in the post!
That’s exactly what I hoped for – try it out and let me know. I’m always super curious to learn from you, from your very own experiences and examples. Thanks for commenting, Divya!
This was amazing. Thanks so much sharing this! Things we often forget that we shouldn’t.
Exactly, tiny things we often forget. That’s why we have to remind each other. Thanks so much for commenting, Nehal!
Mental health in all forms are important. The tips given are great. I use apps that help me every day. I share what I use to be able to help others that go through things like their mental health. Talking positive words to myself, and lifting myself up was a hard thing for me to do due to depression, but I have learned that speaking positive words of encouragement over myself makes me feel better about myself, and accomplishing things that I strive for in my life.
You absolutely nailed it with “speaking positive words of encouragement over myself makes me feel better about myself, and accomplishing things that I strive for in my life”, Shaunelius! It does not come easy in the beginning – I even felt weird about talking to myself – but it becomes so powerful once the self-talk-muscle starts to grow:-)
Absolutely. Negativity brings you down, and you think less of yourself. You feel like nothing matters. You feel like life isn’t worth living, but when you speak positivity, you smile, you love yourself, you have a better outlook on life. You know that you are doing your best at whatever you’re doing. We have to speak life over ourselves. Life and death is in the power of the tongue. You can use it to bless, or curse, but sweet and bitter water should not come from the same place, but sometimes it does. We have to choose our words wisely. Speaking positivity always is the best choice. Leave negativity on the back burner where it belongs.
Love it. Every word of it. Let me add self-compassion – something I need to practice much more with myself – as ambitious women we often find ourselves being too unforgiving:-)
You are absolutely right. I am always hard on myself about everything. I know I shouldn’t be, but with me it’s like everything has to be perfect, but I am working on self-compassion and learning how to forgive myself. We all are a work in progress.
Well-written, thoughtful, and important information as always. – ReChanneling.org
Thank you Robert, I’m glad you like it!
I’ve decided that stress, anxiety, and everything in that category is not worth my time, energy & emotions. Worrying about stuff that will probably never happen isn’t worth it.
I’m glad you have the strength to not be distracted by stress, anxiety and worry, Carla! For the ones among us that still feel chased by those emotions, I’m here rooting for you.
Excellent tips for anyone who has to deal with the stress of life these days.
Thanks for your kind comment, Pennize!
My pleasure Karin.
Good advice
Glad you like it, Opher!
Clicked save on the post because I feel I really need this, thank you!
Thanks for that, Reeydah, you made my day. Sending best vibes your way!
Thank you for sharing. I’ve never practiced number 5 or 6, but I think I am going to. I think I would enjoy visualization very much. LOL. Probably I can even write about my visualization. Probably I am not a very visual person since there were many times my friends could recall a movie scene that I just couldn’t recall at all, even though our memories are largely similar in other things. It is true that we all have to struggle to cope with life even if we have anxiety or other issues. Being aware of such issues is the first step towards coping with it…
Love your can-do attitude @hoayando! And yes, we all have our struggles. In fact, we’re all (all 8bn of us) on the spectrum of stress, anxiety, depression, grief, etc. Better prepare and be aware. For ourselves, our loved ones and everyone around us. We can do a lot with more awareness, empathy and reaching out to others.
Great topic. All things will really work well when mental health triggers are identified and understood by the environment, so that adjustments are made by the support system. I like how you included self-care app that can be a startup to keep you on track on mental health readiness. However, it can only be applicable to countries where people can afford high memory storage phone. Overall, these tips are informational and useful, as long as issues are addressed well.
Dear Tita, thanks for your comment! Can you share more about why the self-care app requires high memory storage? Always looking for great input to make things easier on folks.
Hello, Karin. Self-care apps can be useful if you have a phone memory storage that can run various applications in the long run. Most applications nowadays need to update that’s why if you have insufficient memory storage, your phone might lag.
Excellent and interesting post. Thanks to you and the guest writer ! Taking time out I can relate to due to my workaholic tendencies in leisure and work activity …
Your comment means a lot to me, @Reaseaorg! It’s easy to fall into workaholic tendencies, especially when we love our job….I can so relate to that. To remind myself, I use the Earkick app or have my co-founder remind me to take a break when he sees me go down rabbit holes LOL.
You are very welcome and don’t be that rabbit ! 🐰
Great article! And the tips are really amazing, I think compassionate self talk is definitely a tough one for me!
True, @Juliette! The good news is that we can all learn compassionate self talk. The beauty of it is that it not only does us good, it also is a blessing for our surrounding.
Rooting here for you.
This is a great posts! Very beneficial as I have both anxiety and depression.