Everyone needs therapy. Let me say that again for those of you who read that sentence and thought, surely she doesn’t mean me. EVERYONE needs therapy. Before you stop reading this, sit for a moment with those feelings of discomfort and think about WHY this statement may be triggering for you.
See, even you just needed someone to HELP you pause and reflect. Therapy isn’t just for people with a serious mental illness or even a short term problem. Therapy can (and should) be maintenance. Mental health is a tricky thing. Our minds are powerful and we aren’t always the best at directing such strength into positive, productive, or purposeful endeavors. We are too close to the situation, and it can be extremely beneficial to have a neutral party help guide you through the muck that is inside your own head.
While I am obviously a HUGE proponent of yoga, I realize that not everyone reading this is ready to take it on as a modality for improving their mental health. That’s okay — you do you — just make sure you are doing SOMETHING to maintain or perhaps even improve your mental and emotional state. For those of you willing to try yoga, I’ve created a list of 7 ways yoga can help your mental well-being.
- Breathe. This doesn’t have to be an hour long practice. Just a few quiet moments throughout the day to really focus on the breath can have such a huge impact. Pranayama is the Sanskrit word for breathing practices and a quick google search will give you LOTS of ideas for different techniques. That being said, start simple. Find a comfortable position (perhaps seated) in a quiet space. Close your eyes and just breath. Feel it as it moves through your body. Try to block out any distractions around you. Maybe even go outside if that is a more calming place for you. The key is to simply be present in the moment and by focusing on the breath, your monkey mind may settle just a bit and give you a little peace.
- Twisting postures can stimulate the digestive system and help relieve an upset stomach (even tummy troubles caused by stress or anxiety). There is a lot of science about the gut-brain connection that I won’t go into here, but easing stress and anxiety through a yoga practice can reduce the physical digestive symptoms associated with mental health issues.
- Balancing postures are a great way to focus the mind (similar to the breath) and slow our thoughts down. It’s hard to stand on one leg doing some contortion with the rest of our limbs and still be worried about the 3 dozen cookies you need to bake for the PTA fundraiser. All of your efforts (mentally and physically) are being spent on trying not to fall down.
- Forward folds come in many varieties and have an extremely soothing and calming effect. These postures can be found in seated, standing, and even supine variations and are a great way to settle the mind and body.
- Backbends have many benefits, and are physically and energetically the opposite of forward folds. These poses open up the entire front body (physically) and also open our hearts by moving the energy in our body UP! These poses are energizing, and may also stir up some emotions you didn’t know were lingering, so be prepared for the unexpected and perhaps be willing to sit with whatever arises. A standing back bend or even a supported bridge pose with a block under your sacrum can be great options that don’t require a lot of strength or flexibility. Whatever posture you try, be sure to actively press the hips forward / up to protect your low back.
- Inversions are a great way to (literally) turn the body upside down and perhaps invite a new perspective on the world. I know what you’re thinking. “I can’t do inversions.” Lucky for you, I don’t believe your negative self-talk! An inversion simply means that your head is below your heart. This can be accomplished in MANY ways without turning yourself into an acrobat. Even a standing forward fold, downward facing dog, or a supported bridge pose could be considered inversions.
- Sun salutations are probably one of my favorite sequences to practice, and are an amazing way to improve your mental health. One full sun salutation combines EVERYTHING else on this list! Each full cycle takes about one minute and it’s easy to incorporate 3-5 into your day as a short practice / mental health break! Also note, they can be done in a traditional standing sequence, seated or kneeling on the ground, or even seated in a chair.
You certainly don’t have to do all of these every day, but if you slowly start incorporating a few minutes each day into your routine, you will absolutely begin to notice the benefits in your body and your mind.
