7 Steps To Stay Sane In Difficult Times

written by Susanne Merz (reading time 10 min.)

Scientific studies have confirmed what we’ve already known. Three things are

most significant for our mental health and living a happy life: FOOD, SLEEP and PHYSICAL ACTIVITY. On the flip side, a sleep or eating disorder, if not treated, promotes mental distress and a combination of both can reach its highest level.

In case you were wondering if there is a way to improve your mental health and become a happier self, I have good news for you! The following steps will take you there...

Step 1 Prepare and Set Goals

In order to make improvements, an evaluation of where you are really at, is essential. Maybe you’ve been discontent for a while but don't know how to even begin to tackle it. It’s simple if the only things you focus on for now is how you eat, sleep and move around. I believe that if you can get these three things in order, everything else will fall into place…

Possible questions to ask yourself:

• How and what do I eat throughout my entire day, week, month? Do I give my body what it needs?

• How and for how long do I sleep every night? Do I get enough rest or am I often tired, tense, cranky or maybe even depressed during my day?

• How fit is my body? Am I able to take an afternoon walk for at least 20 min. without breathing hard and hurting joints?

Now that you have evaluated each area, it is time to set goals for yourself:

What one thing would you like to change and what could be a first small step in the right direction in order to reach your goal?

For example:

• „I want to be more physically active. My first small step: Instead of taking the car for short distances (less than 1 km/ 0.7 miles) I’ll walk.“

• „I want to practice mindful eating. My first small step: I’ll sit at the table to celebrate my meal and avoid any kind of distraction, instead of „inhaling“ it in front of my tv.“

• „I’d like to practice sleep hygiene. My first small step: I’ll turn off my cell phone before I go to bed.“

Important: Be your creative self. Don’t pretend to be someone else but instead, say yes to becoming who you want to be over time. You’re a responsible person and no other human being knows you or your body better than yourself. It’s time to trust your own senses and it’s time to trust a loving and caring God who’s never further away than a simple prayer. He loves to guide you in any concern possible. Why don’t you give Him a chance to help you?

Step 2 Free your Taste buds 

One thing I noticed over the years of giving nutritional counsel is that the majority of help-seekers eat only a small variety of foods due to limited taste preferences. This causes malnourishment which really can’t be compensated by supplements in the long run. 

It’s time to allow your taste buds to have some flavorful adventures. 

Let them learn to like new whole foods such as fruits, vegetables, leafy greens, herbs, spices, grains, nuts, seeds, different milk products like curd, cheese, yogurt etc., different meats, fish or organic tofu and all kinds of other well produced delicacies. Treat yourself to a fun and colorful smoothie, dark chocolate or a spicy tea for example. Boost your immune system with new nutrients and create edible art on your plate. Make sure to give yourself a weekly food budget. Your brain will thank you!

Step 3 Time to Move your Body

I have to confess that I don’t like to work out in general. It’s difficult for me to self-motivate and take action when it comes to running, sweating in a gym or swimming in a pool. But I don’t mind walking (in fact, I often choose to walk rather than take the car), taking the stairs instead of elevators and, for example, I really enjoy ice skating. My newest thing (that I finally talked myself into) is Pilates. Don’t get me wrong, I’m still not a big fan of physical stress but I want to do something to challenge all of my muscles. I learned that the 6 core figures in Pilates are perfect for that. I do about 1-5 min., with a maximum of 3 figures a day. Yes, you read that right. Believe it or not but this is all I can handle and it works perfectly for me. 

What I’m trying to say is that it’s okay to find something that works well just for you, even if it is only 5 min. a day. Also, if you physically labor or, for instance, work as a nurse and literally walk all day long, you fairly deserve the couch.

By the way, researchers have found out that for physical and mental health a 20-minute walk (about 2 km / a bit over a mile) every day is already beneficial.

Step 4 Cultivate a Sleep Hygiene

The challenge is basically to eliminate anything and everything that keeps you from a good and regenerative night's sleep. Your game, your rules. 

You might want to go through this checklist of sleep promoters:

• Silence - avoid as many distracting noises as possible

• Darkness - the darker the better for regeneration of your eyesight

• Room Climate - cool and airy with an ideal temperature of 18 degree of Celsius / 64 degree of Fahrenheit

• Snugness - comfortable and clean bedding

• Night Rituals - anything that helps you wind down and fall asleep

• Satisfied belly - avoidance of opulent night meals or excessive alcohol consumption at late hours makes sense but there’s nothing wrong with a light snack or a cup of tea with honey

• Bedtime Reading - better to read something lighthearted rather than thrilling or intense before dream land

• Good Conscience - always a good move to solve problems and conflicts during the day

• Time management - for a regular sleep rhythm

Step 5 Find Balance and Create a Routine

This may be the most challenging part because it requires a huge portion of self-trust and self-respect. It’s not easy to know one’s own boundaries but it gets even worse when it means saying no to people or situations where you feel an obligation to say yes. 

Finding balance and creating a routine means to live up to one’s own commitments on one side and on the other side meet one’s own needs. This so-called self-care cannot be delegated. Again, it’s your game and your rules.

Helping Questions:

• What are my real obligations and commitments?

• What are the things I like to do for fun and recreation?

• What calms me down and helps me feel safe and how could it be better integrated into my day?

Step 6 Develop a New Reward System

When it comes to our commitments, I’m certain that not all of them are pleasures, and these newly added changes of lifestyle crave for rewards. Why not create a list of self-caring treats to choose from after successfully finishing an important assignment? A hot shower, a cup of coffee, a walk in the park, meeting with favorite people, another chapter of a great book, a next episode of the favorite show, a cultural event - you name it…

Step 7 Breathe

I really mean it! Take as many deep breaths as possible along the way: before an annoying phone call, a joyless cleaning job or any other stressful situation. Just breathe and be. No words needed and also stare at a white wall once in a while - yes! That’s totally legitimate.

If done so, new creativity will sprout and after a while you'll look back with pride and say to yourself: „Look at me, I conquered my world and became who I always wanted to be.“