Mental health seems to be the buzzword since the pandemic. Depression, anxiety, suicide, and drug overdoses all are on the rise. It’s a good thing that the light is at last shining full force on these issues.

Thirty years ago, when I went to a psychotherapist, going to therapy was taboo, and, some folks would think you had to have some catastrophic issue to be there. Nowadays, the pendulum has swung the other way. More and more, people from different cultures, minorities, and various walks of life are reaching out.

From the psychotherapist’s perspective, therapy is often held outside the therapist’s office. Sometimes, it’s helpful to have a good network of friends to go to when the going gets tough.

Who do you go to when you need a shoulder to cry on?

What do you do when there’s no one around?

Of course, there are always hotlines to call to get mental support— and, if you are in crisis, thinking about causing harm to yourself or others, then 911 is your only call to make, and make it now.

If, on the other hand, you’re just feeling a little down and your friends aren’t available, then, here are some tips to try.

1. Reach out. Let your friends know you are feeling lonely and would like a chat at their earliest opportunity. They don’t know where you’re at unless you communicate with them.
2. Join a group. This could be religious, social, a hobby, or other interests. Studies have shown that depression, suicide, and loneliness stem from a lack of connection with others. Make yourself interact with others several times a week, face-to-face and in person! Social media and zoom (though we had to use these mediums during the pandemic) don’t count.
3. Daily exercise raises endorphin levels, which can improve your mood. You don’t have to join a gym or do a fancy workout routine—just do something you love that gets your body moving. Take a walk outdoors, dance to some music, play ball with the dog. If you join a live exercise group that’s even better.

4. Switch up your routine. Routines are great for dogs but not so great for humans. Though we need some structure, sometimes it’s great to shake things up a bit. Walk at a different time of day; take a different route to work; try a different coffee; or listen to a different music channel. The important thing here is to expand and get yourself out of your current box.
5. Make sure you are eating well. Up your fruits, vegetables, nuts, and seeds, and lower your sugar, processed foods, and even meats. What we eat affects our mental as well as physical health. Check out org for guidance on what to eat for any physical or mental concerns you may have.
6. Make sure you get those eight hours. No more and no less. Go to bed at 10 p.m. and up at 6 a.m. every day. Studies have shown that having the same bedtime every night not only affects our mental health today but can assist in keeping Alzheimer’s disease away in the future. And while on this topic, try to limit the use of electronic devices during the evening. Do something relaxing like reading a non-stimulating book, listening to relaxing music, or writing in a journal. The important thing here is to let go of the day’s activities so you can fall asleep easier.
7. Let go of worry. All is well and in divine order. By worrying, you are embracing fear and not trusting in the good. Flip that negative thought into a positive gratitude or blessing statement. i.e., “I don’t have enough money,”— “I am blessed and live in total abundance.”

Our minds, bodies, emotions, and spirit are interconnected. By taking care of one aspect of ourselves, we are taking care of our entire Self. Balance and Self-awareness are the keys. I challenge you to reach out, connect with someone, and do something different. You have the power! Be brave and bold! Remember, in order to fly, you have to begin by moving just one little feather. So, move your wings, and change the way you see, and change the way you live.