Disclaimer: I am not a mental health professional, and this is to be used for informational purposes only and is not a substitute for professional medical advice. You should never hesitate to get support for your mental health because of something you read in this post.
May is Mental Health Awareness Month. Mental health is just as important as your physical health, but it is often not as much of a priority as your physical health. Therapy can help improve your mental health if you are struggling with severe depression, but it’s not an option because some insurances do not cover therapy. Disabled people are more likely to struggle with mental illnesses than non-disabled people, but not all disabled people struggle with depression, and only some people do. As a disabled person, I have moments where I get depressed, like most people do, because sometimes it’s hard to be disabled. Most days, my mental health is good, but there are days when I am in pain, and my mental health is struggling. What can you do on a bad health day if therapy is not an option? In this post, I am sharing what you can do on a bad health day if you can’t afford therapy.
Get out of your house- Disabled and chronically ill people often are not able to leave their homes as much as a non-disabled person can because a lot of us can’t drive. Sitting at home all day sometimes can make you depressed because there is only so much you can do. Non-disabled people are able to plan a movie night with their friends, but when you are disabled and can’t drive, you don’t get to see your friends as much. As a disabled person, I have noticed that when I sit in my house all day, I tend to struggle with depression, which is part of the reason I started going on walks. Get out of your house if you are struggling with depression, because sometimes all you need is a little bit of sunshine. You don’t have to exercise or get in your car and drive somewhere, and just sitting in your backyard for a few minutes can do wonders for your mental health.
Tell your friends and family you’re struggling- Some family members are not going to be supportive of your depression because they don’t believe mental illness is real. If your friends and family are not supportive of mental health conditions, I would not tell them, but if you have supportive friends, it can help to let them know you are struggling. Mental illness is often invisible, and you can’t expect someone to know you are struggling if you don’t tell them. If I were struggling with my mental health, I would tell friends and family I trusted so they knew how to support me. I think it’s important to be honest with your friends and family about your mental health because when people know you are more easily triggered, they can better support you. It is hard to open up to friends and family about your mental health, and not everyone is going to be supportive, but it can feel very freeing when you do.
Call a friend– Friends are not going to be able to give you mental health advice like a therapist will, but if you are feeling lonely and getting depressed sometimes, it can help to talk to someone. You don’t have to open up about your mental health struggles to your friends like you would to a therapist or even tell them you are struggling at all. It can help to talk to someone when you are feeling lonely and depressed, because sometimes just having a conversation can improve your mental health. Many disabled people do not have a lot of social interactions because they aren’t able to leave their homes, and sometimes it causes you to become lonely and depressed. Pick up the phone and call someone because sometimes all you need is a little social interaction.
Wear something cute- When I am having a bad mental health day, I put on an outfit that I love that makes me feel cute. On a bad mental health day, I often say a lot of negative things about myself, and wearing a cute health outfit helps me get out of that negative mindset. Put some makeup on and wear a cute outfit because when you feel pretty, it improves your self-esteem, and your mental health improves when you feel good about yourself.
Do a little exercise- Regular exercise can improve your physical health when you do it consistently, but it also can support your mental health. Sometimes I am not as consistent with my exercise routine as I know I should be, but if I am having a bad mental health day, I make sure I don’t skip my exercise routine. Exercise increases endorphins and is so important to do on a bad mental health day, even if it’s only for five minutes. When I am not active on a bad mental health day, my depression often gets worse, but when I am a lot of the time, it completely goes away or improves. Exercise is not an option for all disabled people, and it is not a cure for mental illness, but it can help some people.
Fuel your body with good nutrition – Most people know that therapy and regular exercise can support mental health, but what a lot of people forget about is the importance of good nutrition. It can be hard to take care of yourself when you are struggling with your mental health, but it is so important that you do your best to prioritize self-care. On a bad mental health day, I try to make myself a healthy meal because if you don’t have good nutrition, it can negatively affect your mental health and make it worse. Never estimate the power of good nutrition because sometimes the reason you are struggling is that you aren’t fueling your body properly and neglecting self-care.
Take a social media break- Social media can be a life-line for many disabled people because it allows them to connect with people who truly get it. There are a lot of positive accounts, but there are also a lot of negative ones. If you’re struggling with your mental health, it might be a good idea to take a social media break because sometimes Instagram negatively impacts your mental health.
Snuggle with your pets- Disabled people sometimes will have service dogs to help them navigate, but if you struggle with depression a lot of the time, you will have an emotional support animal. Snuggling with your pets sometimes can help you feel less lonely and comfort you. I don’t have any pets that I can cuddle with on bad mental health days, but sometimes I will cuddle a stuffed animal, and that will help me get through a bad day.
Some people struggle with depression more than others, but everyone has bad mental health days sometimes, and that is okay. You are not a failure for having a bad mental health day because everyone does, and the most important thing is that you find something to help you improve your mental health. Don’t be embarrassed to reach out to a therapist if you are struggling with your mental health because, despite what someone people believe, asking for help is not a sign of weakness and it’s a sign of strength. It is not easy to open up to your friends and family about your mental health struggles, but sometimes it’s necessary. Mental illness is often invisible, and people in your life can’t support you if they don’t know you’re struggling. These are things that I do on a bad mental health day, but I do not struggle with mental illness, and if you do have more severe depression, these tips may not work for you. How do you take care of your mental health on a bad mental health day?
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