At MHAI, we always encourage individuals who are struggling with their mental health to reach out and find support. No matter what you are suffering from, there are people there to help you.
This could be everything from medical professionals or trained psychologists and counselors to peer-support networks related to your specific difficulty.
But at the same time, we also want people to realize that, to a certain extent, their mental health is also in their hands. There are undoubtedly steps you can take to build resilience and take back control, while also seeking outside support where needed.
Building up resilience
Resilience is the act of being able to cope when difficult things happen, despite the accompanying negative feelings of grief, anger, or pain. Families who have lost someone to tragic events often have a long journey of resilience.
A good example of this is Michael Vinton, one of our blog contributors, who recounted his journey of coping after his brother’s suicide. As with Michael, being resilient isn’t a matter of avoiding pain or burying it – instead it is often the highly personal journey of survival.
As Michael puts it, “Grief takes us all down different roads and no one road is better than the other.”
But resilience doesn’t only need to be reactionary. It can also be used as a means of protection for individuals who have ongoing mental health conditions, such as depression and anxiety. Beyond this, building up your resilience can actually help you avoid or mitigate certain triggers and better recognize when you need support.
What are coping boxes?
One great way to build up resilience is by creating what’s known as a “coping box.” These are self-curated, highly personalized support procedures and items that can aid you when things go wrong.
It could be actual physical items that you keep nearby or a collection of skills and techniques that can be used to reduce feelings of anxiety and depression. It’s as far from a one-size-fits-all approach as possible, given that no one technique will work for everyone.
For that reason, each individual needs to take the time to experiment with what works for them, which may involve a certain amount of trial and error. The point is that, when you feel your mental health begin to suffer, you can fall back on a whole bundle of tips, practices, and resources that are more likely to work for you.
How to build your coping box
As we said, building your coping box is a very personal experience. But there are some tips we can give you to help get you started.
What are you suffering from?
Everyone’s mental health journey is unique. Someone who struggles from depression and anxiety will have different needs than someone with an eating disorder, PTSD, or other issues. By looking inward, you can better identify the external factors that might help you.
Addressing different needs
Now, based on what you have identified as the most pressing issue for your situation, you can choose from some of the categories below to begin building your coping box.
For more help building your coping box, you can refer to the resources from Mental Health America that the following suggestions are based on.
Look after your basic needs
It may seem obvious – but sometimes the most obvious solutions are those that pass us by. If you feel an episode coming on, it’s worth asking yourself if all your basic needs have been taken care of. This could be as simple as eating a healthy snack or drinking a glass of water, taking a shower, a nap, or bruising your teeth.
Improving your mood
While this isn’t true for everyone, many people who suffer from depression describe it as a downward cycle, which is set off by a trigger point and gets worse from there. If this happens to you, try finding ways to nip the problem in the bud.
Some popular examples are playing with animals or sticking on a comfort film. Other ideas could be watching a funny YouTube video, diving into your preferred artform, making fun plans, or decluttering your physical space.
Process your feelings
Taking some time to let your feelings process properly can be a cathartic way to relieve stress and anxiety. There are different ways you can approach this, whether through art, keeping a diary, making a gratitude list, or venting – either through physical activity or talking to a loved one.
Problem solving
Sometimes, the issue that has triggered you does have a solution, particularly if you have been upset by the actions of another person. Sitting down to think about how you can approach the problem in a calm, reasonable way can help you gain perspective.
If you think it is productive, it is also a good idea to talk to the person in question in a non-accusatory manner, making it clear how you feel and listening to their side of the story too.
Hobbies
Hobbies are great ways to relieve stress and occupy the mind. Taking time to find one that works for you can also be a great way to meet new people with similar interests. There is no right or wrong way to approach this. It could be sports, arts, crafts, cooking, volunteering or more! Find what works for you and go with it.
Relaxation exercises
Exercises for relaxation are designed to help us take control of our body’s unwanted reactions to stress. Common activities like yoga, guided meditation, and going for a walk are often good approaches.
Alternatively, you can try progressive muscle relaxation or belly breathing, two techniques that are great to help you reduce your heart rate and keep feelings of stress and anxiety at bay.
Need more help building your resilience?
The concept of a coping box may not appeal to or work for everybody. But that doesn’t mean that you can’t take steps to build your resilience and better cope when you experience a mental health crisis.
It could be getting enough physical exercise, changing your sleeping patterns, or developing better habits with your diet. There is no right or wrong way to build resilience – as long as you have a safety net for when times get tough.
We have a number of resources available for people who want to build resilience, which you can find here.
Of course, it’s worth noting that mental health is a highly complex subject that changes from person to person. The above advice should be used alongside the support and guidance of a trained professional. For any questions regarding this, please reach out to us via our contact page.
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