PsychCentral: How to Support Your Mental Health When Care Is Difficult to Access

"Taking care of your mental health is important, but I’ve found it’s not always easy to do and can even seem impossible at times.

The stigma around mental illness and barriers to quality care can make it difficult for many people to receive or accept a diagnosis, especially if you’re within a marginalized community.

Financial barriers, like employment or socioeconomic status, may make mental health care inaccessible. Emotional barriers, like unsympathetic friends or family members, may add to stigma.

Barriers that affect access to mental health care include (but are not limited to):

• transportation
• insurance
• finances
• time constraints

Centering your mental health when in unsupportive environments doesn’t always require aid from others or disposable income.

Instead, you can draw from your own “wellness toolbox” to prioritize your mental health even when you’re navigating symptoms alone.

Set boundaries

Sometimes, taking care of yourself means saying “no” when you would usually say yes.

Try setting boundaries in places you’re dedicating your energy. This could look like:

• not taking on any additional work at your job
• choosing how to spend your time in a way that’s beneficial to you (i.e., going out with friends or staying in to relax)
• being selective about who you spend time with

Start your day with intention

You might try giving yourself an extra 5 minutes to just take a beat, do some deep breathing, and set an intention for the day. An intention can look like whatever makes sense to you at the moment, as long as it’s positive and rejects any beliefs that limit you.

Try to ensure your intentions are simple, clear, and set a positive tone for the day ahead. You might consider saying them aloud or writing them down. You could also write them in a journal or in a notepad on your phone.

Develop good sleep hygiene

Revenge bedtime procrastination is a viral concept that explains when you’re so busy during the day that you stay up late despite being tired. It can be frustrating to feel like you’ve spent the entirety of your day doing things for everyone but yourself.

Consider shifting your perspective — unplugging before you go to bed can help you get a good night’s rest. You might try a soothing pillow spray or a body scan meditation to help you unwind.

Practice self-care

Self-care may be as simple as making yourself your favorite soup after a long day, or treating yourself to your favorite cup of coffee or tea.

Self-care can also look like:

• eating food that makes you feel your best
• getting fresh air
• moving your body
• drinking plenty of water
• tending to spiritual needs
• taking a warm shower and putting on fresh clothes

Give yourself a break

During working hours, I try to step away for at least 20 minutes to take a lunch break. It’s easy to power through the entire workday without taking a break, especially if you’re in the middle of important tasks.

Try journaling

Journaling can be a wonderful tool for steadying anxious thoughts or making sense of all that’s swirling around in your mind.

“It can be a constant companion to share your thoughts with, and may also allow you to find patterns of thinking that help or hinder your mental health,”

Consider your connections

A difficult aspect of an unsupportive setting can be negative or unhelpful input from others.

Meaningful connections with folks who can identify with your experience may be beneficial to your well-being. In some cases, that may mean rethinking your social circle to help ensure your emotional needs are being met.

Take advantage of technology (if you can)

There is an abundance of mental health support available online if you’re currently unable to access care in person.

Social media

Consider shifting your social media scrolls to content that may benefit your mental health.

Options for positive online environments include:

• podcasts
• YouTube videos
• social media accounts run by mental health professionals

Glenn adds that while social media isn’t a substitution for a licensed professional, it can offer new insights and helpful perspectives.

Consider traditional therapy

Whether or not you’ve decided to implement any of the above, therapy can also be a helpful option.

If you’re interested in in-person services, McClendon suggests reaching out to community mental health resources, such as clinics within universities that have sliding scale offerings.

Try to keep in mind that this isn’t anyone else’s journey but your own. Try to take your time to figure out what works best for you, your schedule, and your family."

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Reflection:

How do you support your mental health?

#MentalHealth #SelfCare