When you’re struggling with your mental health, being told to think about your nutrition, hydration, or sleep can feel patronizing or like a non-essential. I want to recognize right off the bat that those things alone are often not enough to provide real relief when you’re struggling. However, when things in life are chaotic or we get overwhelmed, oftentimes our basic human maintenance suffers. When some of your most basic needs aren’t being met, it can make dealing with any mental health issues even harder. I know for myself personally, when I keep myself fed, hydrated, and well rested I’m better able to deal with whatever is happening in my life. It might not mean everything is better, but instead that your hunger, hydration, and sleep are not contributing factors. If you’re struggling with these tasks, it can be good to take moments throughout the day to check in with yourself.
FOOD
Are you remembering to eat?
Consistent mealtimes can be very important and beneficial when our other routines are thrown off, even if consistent mealtimes end up looking like consistent snacking throughout the day. It can help to pick a few times throughout the day to check in with your body’s hunger levels.
For trauma survivors or those who struggle with dissociation, it may be difficult to recognize the body’s cues for hunger. Oftentimes as a response to trauma individuals learn to ignore their body’s cues for so long that they don’t show up in the same way. Instead of your stomach grumbling, you may notice the hunger cues of shakiness, headache, fatigue, limb weakness, dizziness, irritation, or mood changes.
Getting the proper nutrients is important, but if eating in general is something you struggle with it can help to focus on just trying to get fuel in. Making sure to have easy or quick to prepare foods on hand, eating your favorite snacks and comfort foods, or eating the components of a meal can all be ways to make sure you are eating something regularly.
Hydration
Are you staying hydrated and drinking enough water?
Hydration is important for so many reasons! Staying hydrated helps with concentrating, focusing, balancing mood and emotions, memory function, and perception of task difficulty. Some of the signs of dehydration are headache, dry mouth, dark urine, irritability, fatigue, and dizziness. While water is the main liquid you want to make sure you are staying properly hydrated, other drinks and foods can also help. Juice, tea or weaker coffee, and certain fruits and vegetables can all add to the amount of water you get each day.
Hydration is important during normal daily tasks, not just during heat and physical exertion. Staying hydrated helps with regulating your temperature, removing waste, getting nutrients to your cells, and keeping your organs working properly. Water can also help calm your body and manage some anxiety or depression symptoms. The act of drinking water is often soothing and relaxing. Dehydration can impact your neurotransmitters such as serotonin and dopamine, which are important in many different aspects of brain regulation. If possible, aim to have a glass of water with every snack and/or meal if you’re someone who struggles to stay hydrated.
Sleep
Are you getting enough sleep?
Sleep can be one of the first things to suffer during times of stress. Sleep problems can lead to a harder time coping with even minor stressors, trouble functioning at school or work, issues with concentration, focus, and memory, having a shorter anger fuse or being irritable, and paranoia. Some mental health conditions, such as depression and adhd, can cause sleep problems and in turn sleep disturbances can often impact or exacerbate the symptoms of many mental health conditions.
It can be helpful to decrease the use of electronics before bed, only use your bed for sleeping, and stick to a consistent sleep-wake schedule. Of course, those things are all good practices to have, but what if you just aren’t there yet? For some people, using electronics before bed might mean video chatting with a long distance partner. Only using your bed for sleeping is great in theory, but what about if you really only have your room to spend time in? Sticking to a consistent sleep-wake schedule can be extra difficult if your life is not consistent, which can happen due to so many reasons outside of your individual control. In situations like these, doing what you can and figuring out what is feasible for you is extremely important. If you’re struggling with what lifestyle changes you can make or if your sleep issues are being impacted by something more serious, talk to your doctor and/or mental health provider to see about underlying medical concerns, sleep study opportunities, or medication options.
Just keeping up with your food, hydration, and sleep might not be enough to cure all your mental health struggles, but it can help with any symptoms that are being impacted by those factors. If you’re seeking additional help addressing mental health concerns or physical habits, our team of therapists and interns may be able to help. Click the links below to learn more:
Meet the Author: Abby Smith, LGPC
Abby Smith, LGPC works with individuals and couples struggling with depression, anxiety, transitional periods, life stressors, and identity concerns. Abby is especially passionate about working with young adults, LGBTQ+ individuals, and current or former sex workers.
Abby has been spending all her free time with her new adopted dog, Bo. Bo is a rescued greyhound who only stopped racing this past June. So far Bo has mastered stairs, decided salmon treats are his favorite, and learned the best way to lay to get optimal belly scratches.