According to the Canadian Mental Health Association, factors like biology, genetics, environment and personality all impact a person's mental health. While you can't do much about your genes or biology, you can take steps to prioritize your emotional and mental wellbeing. Of course, if you're like most adults (aka busy), you might wonder how you're supposed to make time for all of that. Fortunately, a packed calendar doesn't have to doom you to stress and issues like anxiety. Here are some tips for caring for yourself in the midst of life:
Know what you need
When you're chasing after the kids or making frantic calls at work, it can be easy to ignore the little signs our bodies give us. Make an effort to pay attention to yourself throughout the day to determine what it is your mind and body need in that moment. For instance, if you're having a difficult time tuning out that loud co-worker, you may need some peace and quiet. Feeling frustrated with relatively simple tasks that you normally enjoy is a symptom of being overwhelmed. Avoid powering through your busy day and instead take a minute each hour to check in. Then use that information to give yourself what you need.
If your office environment becomes overwhelming, take your laptop to a conference room or work from home once a week.
Schedule energy, not time
Yes, you do have 24 hours each day to divvy up. However, that doesn't mean you should fill each moment. Instead of planning your schedule around hours and minutes, do so around energy. This way, you won't come to the end of the day or week tired and in sore need of alone time.
Start by knowing when you're most focused and energetic. Plan your most challenging tasks during that time. For early risers, that could mean making the kids' lunches and getting some exercises before the rest of your house wakes up. For night owls, that could mean planning tedious tasks for the afternoon.
Say no
As an extension of scheduling your energy, get comfortable with saying no. Just because you have free time on Sunday night doesn't mean you can go to that party. Will you have energy for whatever event or to-do-list item you're considering? What else do you have going on that day? You don't always have to say flat-out no either - if you need alone time this weekend, have lunch with your friend next weekend instead.
Make self-care a priority
Getting your kids to their respective extracurricular activities, being on time for work, making dinner: These are all tasks you probably mark as must-dos. However, you should add another item to the list: self-care. No matter what you need to rest your mind - reading, working out, alone time, coffee with a best friend - treat it as a high priority. That may mean asking your spouse to take on some of your responsibilities or having your kids stay with the caregiver a little longer. Find ways to re-arrange your schedule to ensure you get the recharge time you need.
Identify pick-me-ups
Self-care looks different for everyone. Take stock of what helps you feel better and go to those things when you have alone time. Additionally, seek healthy habits, such as exercise and nutritious eating. Both of these things can give you more energy and boost your mood. Swap out snacks and meals you have now with more nutrient-dense ones - this doesn't take up more time in your day but does help your mental wellbeing.
If taking classes at the gym helps rejuvenate you, make them a priority.
Give yourself permission to be imperfect
When most people miss a deadline at work or are late to pick up their kids, they feel like failures. However, constantly judging yourself for mistakes can negatively impact your mental health. It's OK to mess up as a parent, friend, employee, etc. Give yourself permission to make mistakes. Stop caring about what others say. Instead, use that time and energy to focus on things that make you happy and healthy.
Get help
Everyone experiences stress and sadness - that's part of being a human. However, if you're struggling to push past these things, you might need help. Generalized anxiety disorder and depression are common mental illnesses that can make working and taking care of your family a challenge - not to mention, they weigh heavily on you, too. Signs of problems include lack of sleep or too much sleep, a change in appetite, feeling worthless, experiencing unfounded fears, and many more. If you suspect you have a mental illness, get help. Talking to someone can seem scary, and busy people often say they don't have time to see a therapist. But getting help can turn your life around, giving you a richer family and work life.