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JUNE 2022
7 habits to protect your mental health
Sometimes it seems like life gets more stressful every day. Whether you’re dealing with the typical pressures of balancing work and family, or coping with more serious challenges, it’s easy to feel overwhelmed. So how do you become more resilient? The answer is surprisingly simple: It takes practice.
Finding ways to stay relaxed can help keep stress from taking over your life. And making lifestyle changes can help relieve or even prevent symptoms of depression and anxiety. Here are seven practices to help you stay physically and mentally healthy.
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1. Get enough sleep.
Sleep problems are a risk factor for mental health conditions, such as depression and anxiety. Managing sleep problems early can help lessen the symptoms of mental health conditions and help protect your mental health. If you’re dealing with sleep issues, see the resources below for information on an interactive program that can help.
2. Treat yourself with compassion.
Being overly self-critical can be a risk factor for anxiety and depression. This can include feeling like you have to be perfect to be accepted, having difficulty accepting your own flaws or having an unrealistic sense of what other people expect of you. The answer isn’t to let it all go or say goodbye to having standards; it’s having compassion for yourself. How we treat ourselves through the ups and downs of life can have a tremendous impact on physical and mental health. The next time you’re being self-critical, stop, identify it, and replace the self-critical thought with a more encouraging and positive one.
3. Stay connected.
In a recent Harvard study, researchers attempted to understand how we can protect ourselves from depression. After analyzing over 100 factors, they found that social connection was by far the most important. And it can be as simple as talking with a trusted friend about how you’re really doing.
4. Exercise regularly.
An inactive lifestyle is a risk factor for depression. But one study has shown that even 15 minutes of vigorous exercise each day can greatly improve your mood. And another study found that 12 weeks of vigorous exercise for 30 minutes, three to five times per week, reduced depression symptoms by 47%.
5. Eat a healthy diet.
A lot has been written about the link between food and mood. We have so many neurons and neurotransmitters in our gut that it’s been dubbed “the second brain.” Traditional diets (like the Mediterranean diet) that are high in vegetables, whole grains and good-for-your-brain fats are associated with a 25–35% reduced risk of depression compared to a diet that’s higher in sugar, processed foods and dairy.
6. Find meaning and purpose.
If you struggle with mood and negative emotions, it’s particularly important to find sources of meaning in everyday life. Whether you find it through work, acts of kindness, giving back or in some other way, make time for it in your life — and reap the mental health benefits.
7. Practice mindfulness.
Through mindfulness, you can change how you relate to upsetting thoughts and feelings. Many people find that with continued practice, they can view them with a little more perspective. Mindfulness is not a cure-all, but it can be a helpful tool for shifting how you experience challenges. Try taking a 10-minute mindfulness break the next time you feel stressed.
Source: Psychology Today. 7 simple habits to protect your mental health.
Costco offers the following safe, secure and personalized resources to help you manage stress and improve your emotional well-being.
Resources for you
- Resources For Living® (RFL®)* offers support for your mental health, including six no-cost counseling sessions for you and every member of your household. RFL can help you with depression, anxiety, feelings of social isolation, sleep issues, other mental health challenges. RFL also offers:
- Talkspace, adolescent-focused, video chat and text-based therapy for teens ages 13+.
- myStrength, interactive online resources for managing stress, anxiety, depression, substance misuse, chronic pain, sleep issues and more. Download the myStrength app** or register online at RFL to get started.
- To learn more, visit RFL or call 833-721-2320 (TTY: 711).
- The Live Healthy Team offers guidance on improving your diet or finding an exercise routine you enjoy. You’ll have direct access to health professionals who can help you, including dieticians, pharmacists and behavioral health counselors. Connect with a Live Healthy Coach at 800-814-3543 (option 2), Monday through Friday, 7 a.m. to 7 p.m. CST.
- Need help finding an in-network provider like a PCP, behavioral therapist, psychologist or psychiatrist? Visit Costcobenefits.com and click “Find a Provider” under What If I.
*Resources For Living is available to all employees and members of their household, including children up to age 26 living away from home.
**Message and data rates may apply.
- Resources For Living® (RFL®)* offers support for your mental health, including six no-cost counseling sessions for you and every member of your household. RFL can help you with depression, anxiety, feelings of social isolation, sleep issues, other mental health challenges. RFL also offers:
- Talkspace, adolescent-focused, video chat and text-based therapy for teens ages 13+.
- myStrength, interactive online resources for managing stress, anxiety, depression, substance misuse, chronic pain, sleep issues and more. Download the myStrength app** or register online at RFL to get started.
- To learn more, visit RFL or call 833-721-2320 (TTY: 711).
- The MyFitnessPal app features a food database and calorie counter to help you make healthier choices and reach the goals you set for yourself. You can also track your daily exercise which can help you stay motivated.
- Need help finding an in-network provider like a PCP, behavioral therapist, psychologist or psychiatrist? Visit Costcobenefits.com and click “Find a Provider” under What If I. You can also call Triple-S at 800-981-3241.
*Resources For Living is available to all employees and members of their household, including children up to age 26 living away from home.
**Message and data rates may apply.
- Resources For Living® (RFL®)* offers support for your mental health, including six no-cost counseling sessions for you and every member of your household. RFL can help you with depression, anxiety, feelings of social isolation, sleep issues, other mental health challenges. RFL also offers:
- Talkspace, adolescent-focused, video chat and text-based therapy for teens ages 13+.
- myStrength, interactive online resources for managing stress, anxiety, depression, substance misuse, chronic pain, sleep issues and more. Download the myStrength app** or register online at RFL to get started.
- To learn more, visit RFL or call 833-721-2320 (TTY: 711).
- The MyFitnessPal app features a food database and calorie counter to help you make healthier choices and reach the goals you set for yourself. You can also track your daily exercise which can help you stay motivated.
- Need help finding an in-network provider like a PCP, behavioral therapist, psychologist or psychiatrist? Visit Costcobenefits.com and click “Find a Provider” under What If I. You can also call HMSA at 800-776-4672.
*Resources For Living is available to all employees and members of their household, including children up to age 26 living away from home.
**Message and data rates may apply.