Mental Health Wellness

7 Ways to Achieve Mental Clarity During Difficult Times

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Have you ever been so stressed that it’s hard to take a deep breath and relax? Time management can be complex today, especially when studying, working, and maintaining relationships. But if we don’t take a moment for ourselves, our mental well-being could spiral, making us unhappy and burnt out.

My stress levels have been at an all-time high lately, and I’m sure many of you feel the same way. The world we live in demands a lot from us, which is why everyone needs to recognize what their body is signaling them. You will better understand yourself and grow as a person once you address your inner thoughts and feelings.

I am done neglecting my mental health during stressful times. So, I started trying different self-nurturing activities to heal my mind. Here is my list:

Table of Contexts

  1. Exercise
  2. Eat a Balanced Diet
  3. Meditation
  4. Journal
  5. Become Organized
  6. Do a Creative Activity
  7. Spend Time With People You Trust

Exercise

When people exercise, their brains release feel-good endorphins that help reduce stress, relieve symptoms of depression and anxiety, and promote better sleep patterns. Regular exercise also helps one think more clearly and lowers chances of getting heart disease, diabetes, dementia, etc. If you are not into high-intensity workouts like cardio, you will still receive the same benefits by doing something lower-paced, like walking the dog.

Experts from Medical News Today state, “Exercise recommendations for stress reduction are the same as those for promoting general health: 150 minutes of moderate aerobic activity per week.”

So, exercise if you want to feel good and be less uptight! Plus, it makes you look good too!

Eat a Balanced Diet

You know the saying, “You are what you eat?” Well, recently, I have been convinced this is the hard truth! The foods you consume impact your mood; when you eat junk foods, you may feel sluggish and tired. Eating healthier makes you feel happier and more energized.

According to the Harvard Medical School, “Working toward a well-balanced diet with adequate fruits, vegetables, lean meats, and healthy fats remains a good recommendation for those who struggle with anxiety. Avoiding processed foods and foods high in sugar, which helps to further reduce feelings of anxiety.”

3. Meditation 

Meditation is a perfect activity when you feel overwhelmed because it allows your mind to escape from reality for a while. While meditating, one’s attention focuses on the mind and the soul to create a sense of deep relaxation. There are nine types of meditation, but I suggest using mindful meditation for stress and anxiety relief. 

According to the Mayo Clinic website, “Meditation is a type of mind-body complementary medicine… Meditation can give you a sense of calm, peace, and balance that can benefit your emotional well-being and your overall health.” 

When you consistently meditate, your brain changes for the better. You become less stressed and depressed and can think more clearly throughout the day. 

 If you are a beginner, like me, there are meditation videos you can search for on apps like YouTube or Spotify that will guide you through the process. Some that I use include: 

  • A 10-minute Guided Meditation for your Overactive Mind: The sounds this video produces are so peaceful and unworldly-like! The video naturally makes one focus on one’s breath and well-being by using your body motions to guide you through the experience. When you have an overactive mind, as the title suggests, try using this video to bring a sense of peace and mindfulness to your day. 
  • Guided Meditation: Deep Relaxation: I use this meditation session from The Honest Guys every night before bed. It is easy to follow along and has calming music as the backdrop. The most helpful part about this audio is that it reminds you to take deep breaths to calm your mind, which is useful before sleeping.  

4. Journaling 

Writing is a healthy way to spill your inner thoughts and reflect on why you feel a certain way. When you become more self-aware and examine past stressors, it becomes easier to change the things holding you back. Journaling allows you to release negativity by transferring those thoughts to paper. 

Journaling doesn’t have to be an everyday activity, but consistently writing entries about your true feelings gives you a physical representation of how you want to grow as an individual. 

Here are some writing prompts to consider:

  • What makes me, me?
  • What things do I like about myself? What are a few things I would like to work on? 
  • What makes me the happiest? 
  • What am I the most grateful for? 
  •  Are there any past situations that need to be let go of? 
  • Is there anyone in my life who doesn’t serve any purpose to me? Should I continue with the relationship? 
  • How can I become a stronger individual?
  • What are my future goals? 

While writing, think deeply about your past self, present self, and how you want your future self to be. Create a plan for how you want to achieve your goals. The plan should leave you optimistic and ready for whatever life brings your way. 

5. Become Organized 

Being organized is vital to an overwhelming schedule. It sets the basic guidelines for what must be done and helps you focus on the task at hand. A plan can give you a sense of control, bringing you peace and serenity.

I am a full-time college student, and if I am not organized with my weekly assignments, I will feel unmotivated to do them. That is why I have a weekly planner in which I can write all my assignments’ due dates; also, to be extra, color-coding special dates has proven to keep me even more on track.   

If you want to become even more organized in all aspects of your life, not just school and work, set goals for what you want to accomplish in the short term. For example, what self-care practices do you want to achieve in the week, or is there anything else you have been holding off on that you would like to complete, such as cleaning your room?  

6. Paint

Painting has always been one of my favorite pastimes because it is fun and incredibly relaxing. It allows me to forget my worries and immerse myself in the art I create during hard times. No, I am not a professional artist, meaning you don’t have to be either. Everyone can enjoy opening their imaginations to create something beautiful. Intensely focusing on a calming task, such as creating art, lowers stress levels. 

Before creating original art, I would watch painting instruction videos to help guide me through different painting techniques, such as perfecting the right stroke or blending colors. Here are some I followed and that you should check out, too! 

7. Spend Time With People You Trust 

When your mind is not in the right place, spending time with people you can confide in can be beneficial. Talking about your struggles with someone can heal some of the feelings you have been building up, even reducing your stress or anxiety about a situation. If you trust someone, consider taking their advice to heart, as they are looking out for you. Hey, maybe they have been or are going through the same situation!  

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