Love Your Mind | Things to Try

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Create a sleep routine

For:: Anger ,; Burnout ,; Guilt ,; Worry

Creating a sleep routine (also referred to as practicing sleep hygiene) is something nice you can do for yourself to wind down at night and improve your chances at getting enough sleep (7-9 hours) and high quality sleep. Setting a "device curfew", going to bed at the same time each night, keeping your bedroom cool and dark, and doing calming activities like taking a bath, journaling, reading, or meditating are all good things to try. Charging your phone outside of your bedroom is also great if you can manage it—getting an alarm clock can help!

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Try talking about it

For:: Opening up to friends & family ,; Trauma ,; Non-substance addiction ,; Relationship issues & breakups ,; Substance use ,; Chronic health issues & disabilities ,; Coping with discrimination & stigma ,; Family conflict ,; Grief & loss ,; Guilt ,; Loneliness ,; Navigating your gender & sexuality ,; Shame

It might be that talking about what you're going through is the last thing you feel like doing. Or, it might be that you don't feel like talking to your loved ones about it. Ironically, this is usually a sign that getting something off your chest may be essential to healing. Consider asking a therapist or someone you trust to be a sounding board for you. You only need to start with one person.

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Be vulnerable

For:: Grief & loss ,; Guilt ,; Money issues ,; Chronic health issues & disabilities

"It's ok to not be ok" may be overused—but for good reason. Hiding feelings of anger or sadness might actually make you feel more stressed or isolated. And at worst, could even lead to depression, anxiety, or physical illness. Try sharing how you're really feeling with a trusted friend, family member, or partner. This can help deepen your connection, and get the empathy and support you need. You don't need to tell everyone everything all at once---try starting with something as simple as "I am having a hard time."

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Get a massage

For:: Burnout ,; Loneliness ,; Worry

Though getting a massage might sound overly indulgent, it can provide healing benefits like calming your nervous system, increasing circulation, relieving muscle tension, eliminating toxins, and boosting immunity. Massage has also been shown to decrease cortisol (a stress hormone) and increase levels of oxytocin (known as “the love hormone.”) Though it's always an option to book at a spa, you can also try self massage or ask a partner.

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Acknowledge and avoid negative self-talk

For:: Non-substance addiction ,; Substance use ,; Anger ,; Guilt ,; Worry ,; Loneliness ,; Navigating your gender & sexuality ,; Sadness ,; Shame

Stress or worry might lead you to interpret situations negatively, be overly self-critical, or doubt you ability to deal with stressors. To reframe negative thoughts, avoid thinking of them as facts and consider other possibilities. Doing this over time can help reduce the negative emotional response to stress. The world is hard enough, you don't need to be hard on yourself, too.

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Ask for support from friends and family

For:: Grief & loss ,; Loneliness ,; Sadness ,; Worry ,; Opening up to friends & family ,; Relationship issues & breakups ,; Chronic health issues & disabilities

If you're going through a challenging time, think about who you feel comfortable with, and what interactions might feel supportive so you can tell people what you need—whether it's talking about how you’re feeling so you can release some pent-up emotions, or finding comfort by time together with no words exchanged.

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Ask for specific help

For:: Grief & loss ,; Guilt ,; Loneliness ,; Sadness ,; Chronic health issues & disabilities ,; Family conflict ,; Money issues ,; Burnout

Though making a specific ask when you're going through difficult times might feel strange, well-intentioned friends who say “Let me know if I can do anything” will be glad to have a clear idea of how to be helpful. If you aren’t sure where to start, consider: Practical support: errands, cooking, babysitting, etc.; Social/well-being activities: taking a walk, going to coffee or lunch, etc.; Emotional support: spending time together—to talk, or just spend time together.

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Keep a routine that involves self-care

For:: Burnout ,; Sadness ,; Chronic health issues & disabilities ,; Workplace issues & unemployment ,; Relationship issues & breakups ,; Coping with discrimination & stigma

Sticking to a daily routine that includes self care can help things feel more stable and prevent against depression. Aim to eat and sleep at regular times, and make time for walks or exercise. Mental health is important too, so make time for seeing others and consider practicing meditation or deep breathing.

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