5 mental health apps that can help you enhance your mental well-being
It all begins with an idea.
iMobile devices have become an unavoidable part of our daily lives, as we are constantly relying on them to communicate with others, navigate around, capture memories, entertain ourselves, and seek help. Individuals are social beings who are often seeking answers to their questions and solutions to their problems. As a result of the rising prevalence of mental health issues, we turn to social media, especially cellular devices, for help and answers.
Individuals experiencing unforeseen mental health challenges report that technology-based interventions play an important role because of their accessibility and ability to eliminate barriers. Research has proven that mental health apps are a vital supplement of psychological treatment as they help individuals self-manage their conditions. However, the efficacy is determined by two factors. First, the app being used; since each app is targeted towards a specific goal, choosing the right one will give you the best results. Second, the app must be used correctly. Consistency and proper use of the app as a complement to therapy are critical factors in assessing efficacy.
Following is a compilation of mental health apps that can help with a variety of issues. Feel free to use them or discuss which one to use with your psychologists to get the best results.
1. Calm: For relaxation and meditation. Used to improve sleep quality, enhance focus, reduce anxiety or stress, and self-improvement.
2. Moodnotes: Mood trackers and journaling to capture your mood and help improve your thinking habits. Help you empower your mood, develop healthier thinking habits, bring helpful perspectives to situations, and increase self-awareness.
3. Recovery Record: Best practice for individuals experiencing eating disorders. Allows for meaningful collaboration with a health care team, personalizes journal, and celebrates wins with rewards. Ideal results when used in conjugation with therapy.
4. Worry Watch: An anxiety journal that helps capture anxious thoughts with a great level of detail. Supports challenge negative thoughts, triggers, patterns, and provides affirmations with daily or weekly reminders.
5. Breath2relax: Stress management tool provides helpful breathing exercises for individuals such as diaphragmatic breathing.
Information Retrieved from: (Huang & Bashir 2017)
The Sleep-Mental Health Connection: 4 Tips for Getting a Better Night Sleep
It all begins with an idea.
Insomnia is a common sleep condition that affects many people. Inability to perform productively through the day due to a lack of sleep, trouble falling asleep, or sleep fragments. The causes of short-term insomnia such as stress, jet lag, or exam season are more easily recognized and managed through lifestyle changes such as exercise and reduction in screen time. Long-term insomnia is challenging to manage as it lasts for more than 3-weeks and may be a symptom of various mental health conditions.
According to research, there is a bidirectional association between lack of sleep and the onset of mental health problems. Sleep deprivation leads to mental health issues, and mental health issues can lead to insomnia. This bidirectional association is vital to conclude that getting sufficient sleep will result in positive mental health.
There are four stages in the sleep cycle; rapid eye movement (REM) stage 4 is closely related to our mental health. REM sleep is the stage that is associated with learning, making or retaining memories, and emotional information. Therefore, a lack of sleep, especially during this stage, is harmful at consolidating positive emotional content. This is positively correlated with but not limited to an increased chance of anxiety, depression, bipolar disorder, and an eating disorder.
The following are a few life-style modifications that can help regulate your sleep cycle, but feel free to add in anything that works for you and see a physician if things get serious.
Cut off screen time 1 hour before bed: Blue light has been linked to a reduction in melatonin activity, the hormone that regulates the sleep-wake cycle. Turning off your phone an hour before bedtime will keep your sleep-wake cycle in check and ensure you get a full night's sleep.
Set a sleep and wake time routine and stick to it: A bedtime and morning routine will help to strengthen the circadian pattern and ensure that our cycle runs smoothly.
Ditch caffeine and drink herbal tea: Chamomile tea is associated with reducing anxiety, stress, and is a strong aid in alleviating insomnia.
Use the 4-7-8 breathing technique. Research has proven that using this technique helps your body relax and unwind resulting in deep sleep.
Step1: First, place the tip of your tongue behind your upper front teeth
Step 2: Exhale completely through your mouth and make a “whoosh” sound
Step 3: Close your mouth, and inhale through your nose while mentally counting to 4
Step 4: Hold your breath, and mentally count to 7
Step 5: Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8
Step 6: Repeat this cycle at least three more times
Information Retrieved from (National Alliance of Mental illness)
How to reduce isolation and improve socialization during COVID-19
It all begins with an idea.
Meaningful social interactions and relationships are at the core of human wellbeing. Humans are mammals that are determinants of social interaction; we seek the support of others when feeling lonely, upset, and detached. Currently, we are experiencing one of the most unprecedented times, a time in which we are isolated from our loved ones. During these times we are expected to eliminate physical interaction with close family and friends for the safety of ourselves and others. In these restrictive times, it is normal to feel disconnected and isolated. However, unresolved emotions are positively correlated with elevated levels of depression, anxiety, and suicidal ideation. Acknowledging and accepting your emotions will allow you to better understand yourself, your actions, and it may help you feel more in control.
We have interacted and formed relationships with those around us throughout history, which has benefited our mental and emotional health. Our social support plays a crucial role in our lives when we are hit with a roadblock or feeling depressed, stressed, or worried. Especially considering that we have had no face-to-face contact with people outside of our immediate family for the past year. Attempting to keep our social connections with friends in ways we've never done before has resulted in less social contact and a greater sense of isolation.
Despite the uncertainty of when socialization will start to feel "normal" research has proven that certain types of digital communication can facilitate social connectedness in various ways. The following are a few suggestions but feel free to include anything that works best for you.
Set up a virtual happy hour: Setting up a dedicated time with a friend will help create a sense of co-presence where you feel togetherness even when living apart. During this time grab a drink of your choice and play virtual games, update one another on your life, and share some jokes.
Text messaging: Text messaging has the power to make us feel connected and lean on our close ones. Sending a text message when feeling anxious, sad or disconnected delivers social support in the form of “being there” for someone or “having someone” to lean on.
Going on a safe walk: According to Alberta Health measures, it is safe to go on a walk with a friend while following the correct protocols. Staying 2m apart, wearing masks, and sanitizing will ensure you and your friend are safe.
Seeing a psychologist: Therapy is not exclusively for individuals diagnosed with mental health disorders. You can seek a psychologist to help develop coping strategies when feeling anxious, depressed, or isolated.
The most powerful form of love is self-love
It all begins with an idea.
It is inevitable for us as humans to seek love from others. Love, in the form of acceptance, appreciation or approval. From birth until now, we have been receiving love in various forms from those around us. Love in the form of Philia, Pragma, Familiar, Eros, Ludus, Mania, Philautia, or Agape. Each form of love holds its special meaning, just like in a dozen roses where each bloom holds a different meaning. But, what about self-love?
Self-love is the most undervalued but most significant type of love. Love helps us appreciate ourselves as a result of acts that benefit our physical and mental health. Self-love means selflessly prioritizing our needs, accepting our imperfections, valuing our feeling, holding ourselves accountable and so on. The meaning of self-love various as we all have different ways to care for ourselves. But the core to self-love is patience. Patience, to acknowledge that self-love is a lifelong journey and that gratification comes from persistence.
There are three stages in the journey of self-love: acknowledgement, acceptance, and action.
Stage 1: Acknowledgement, which is the realization that you want to prioritize yourself, selflessly spend time with yourself and be the best version of yourself. This is the most difficult, but most important, first step. Which will be experienced at a different time in life for everyone.
Stage 2: Acceptance, which has much higher energy than stage one, is characterized by ambition and determination. It’s the stage to acknowledge your imperfections, fears, shortcoming and weakness. During this stage, we must be mindful that we are not expected to be perfect and nor do we have to pretend to be.
Stage 3: Action, during this stage, we are ready to incorporate activities that are primarily focused on ourselves into our daily routines. The following are a few activities you can incorporate to reach self-love but feel free to include anything that works best for you.
