How to care for your mental health

Axel Guzman (10) reaches out to a friend and gives him a clip of encouragement, as part of Cascade High School’s “clip it forward” event during Self-Care week. This is a perfect example of reaching out to a friend and taking steps to improve your and others' mental health.  Photo credit: Vanessa Ibarra 

As the seasons change, sports end and begin again, and students are crunching for finals and midterms, stress is high, and spirits are low. Exterior aspects of life can have a detrimental effect on anyone's mental health. However, even in times of distress you can take steps to improve your mental state. There are three simple ways to improve mental health: empowering will through self-help, communicating with other people relieving some of the weight of life, and improving physical health making you feel better overall. 

Self-Help 

 “Basic needs are first. To be healthy, sleep, food and water are very important. Those are the first things you can do to help yourself. Mantras are also a great idea as the positive reinforcement you give yourself can trump negative feedback. You need to be your own best friend, giving yourself grace and compassion when you make a mistake,” stated Samantha Jerome, Cascade School District nurse.

Self-help can come in many forms and strategies can be employed to combat negative thoughts and take steps to be more aware of your mental state. “Basic needs are first. To be healthy, sleep, food and water are very important. Those are the first things you can do to help yourself. Mantras are also a great idea as the positive reinforcement you give yourself can trump negative feedback. You need to be your own best friend, giving yourself grace and compassion when you make a mistake,” stated Samantha Jerome, Cascade School District nurse. Self-help can be as simple as talking to yourself or getting some better sleep. The small things matter and positively impact your mental health. 

Communication with Others 

Classic therapy or not, reaching out and talking to someone can be extremely beneficial. Knowing and having your feelings validated can help relieve the burden of life. “I think that it is super beneficial. If you have a person that you trust and a person that will listen to you it can defiantly aid with the stresses of life,” said Cascade High School career and college counselor Amy Rieke. Steps that you take to successfully talk to someone can include finding someone you trust, maybe a best friend or family member. The next step is to get out of your comfort zone and get anything off your chest that may be helpful in taking the weight of life off your shoulders. 

Physical Health 

Taking care of your body can have a great impact on your mind. Exercising is not only a natural stress reliever, but the feeling of accomplishment you will feel when you're done with a hard workout can make your day. “Health is a triangle, including three points at physical, mental and social health, and it's all definitely related. Things like hormones affect emotions, as well as sleep, exercise and hygiene. Exercise has a ton of benefits, releasing endorphins that make you feel good, and the sense of accomplishment greatly raises your self-esteem,” said Johnathan Betz, CHS health and sports med teacher. Things like increasing hygiene and exercising every day can have a positive effect on how your mind comprehends things and how balancing hormones allows the mind to find clarity. 

What is the key to having perfect mental health? In reality, there is no such thing as ‘perfect’ mental health, everyone is different and there isn't one thing or another that will work for everyone. Remember: no matter how you're feeling in this moment, know that you matter and you are not alone.  This world is a better place for your presence.  If you need help, please reach out to CHS counselor Ms. Grace.