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This article was co-authored by Mental Health America. Mental Health America is the nation's leading community-based nonprofit dedicated to addressing the needs of those living with mental illness and promoting overall mental health for all. Their work is guided by the Before Stage 4 philosophy – that mental health conditions should be treated long before they reach the most critical points in the disease process.
There are 14 references cited in this article, which can be found at the bottom of the page.
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If you have been ill, suffered an injury, or had an emotional crisis, you need to help yourself recover. There are definitely ways that you can speed the healing process, including having a positive attitude and healthy habits. Stress, lack of sleep, lack of social contact, and food or alcohol may be impeding your body’s healing process. Fortunately, there are many ways to improve your chances of healing from a mental or physical wound.
Steps
Method 1
Method 1 of 3:
Healing Mentally
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1Acknowledge your problems. Often, the first step to healing is realizing that there is a problem. If you have suffered a loss or are going through a major life change, you may be dealing with some form of anxiety or depression. Many people let mental health issues go untreated, because they feel they are not "real" problems. But healing yourself emotionally can be just as important as healing an obvious injury, such as a broken leg.[1]
- Take an emotional inventory. Keep a journal that tracks your thoughts and emotions. Do you see patterns? Finding the reason for discomfort is a good place to start healing.
- If your body has gone through a physical trauma or illness, your mental health can suffer, too. Recognize that in order to heal your body, you need to help your mind heal.
- Talk about your feelings. It can be very therapeutic to express yourself. Ask a trusted friend if she has time to talk.
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2Take steps to improve your situation. There are several steps you can take to help yourself mentally heal. If you know the reason that you are not emotionally well, you can change your situation. If you are healing from an illness, for example, reach out to your doctor to talk about your mental health symptoms. Then, work with them to create a plan of action. Taking the first steps toward addressing the reasons you're struggling may help you feel less anxious.[2]
- If you need to heal from a traumatic emotional situation, try to establish some order in your life. If you are suffering the loss of a loved one, for instance, follow a routine to help you remember to eat, bathe, and check in with people who care about you.[3]
- Perhaps you need to heal from a rough patch in your career. Stabilize your situation by actively accelerating your search for a new job.
- Get a support system. Surround yourself with family and friends who are supportive. Explain that you need their companionship, and ask them to spend a little extra time with you.[4]
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3Reduce anxiety by doing breathing exercises and challenging negative thoughts. Feeling anxious is one of the greatest roadblocks to mental healing. Anxiety can lead to horrible uncertainty, depression, and insomnia. You can do several things to keep your anxiety levels in check, such as deep breathing exercises.[5]
- When you are feeling stressed, take a few minutes to focus entirely on your breath. Take deep breaths in and slowly release them. Your heart rate and your anxiety will decrease.
- Learn to meditate. Meditation has been shown to have profound positive impacts on mental health. To begin, find a quiet place where you can sit comfortably and clear your mind. You can download guided meditations on your smartphone, or take classes.
- Focus on the positive. There actually is power in positive thinking. Make a list of the good things in your life. Make it a point to reflect on those things for a few minutes each day.
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4Practice self-care. When you are mentally healing, self-care is the most important thing you can do for yourself. Self-care means taking time to think about your own needs and ensuring that you are giving yourself everything you need. Self-care is not selfish, it is essential.
- Make sure you're meeting all of your basic needs. For instance, eat regular meals, drink 8-10 glasses of water, bathe, and brush your teeth every day. Once a week, clean up your living space and do your laundry. Additionally, pay your bills each month.
- Self-care can also mean setting boundaries. If you have been around negative people, remove yourself from that social circle.
- Give yourself boundaries so that you get adequate rest. For example, don't check your work e-mail late in the evening. Let your mind recharge.
- Make sure to set aside time for yourself each day. Do something that makes you feel good, such as watching your favorite show or taking a bubble bath.
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Method 2
Method 2 of 3:
Encouraging Physical Healing
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1Get some rest. When you are recovering from an illness, injury, or life change, your body needs to recharge. Making sure that you are getting enough sleep is essential.[6] When healthy, most adults need between 7-8 hours of sleep a night.[7] Allow yourself to get more sleep when you are healing.
- Take a break when you need to. If you find yourself feeling weak or sleepy, take a nap.
- Create a good sleeping environment. Make sure that the room is cool, dark, and comfortable. Try to avoid electronic devices (including tv) an hour before bed. This will help your brain relax and promote deeper sleep.
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2Eat a healthy diet. The food you eat can have a major impact on your health. When you are healing, it is especially important to make sure you are giving your body the nutrients it needs. Eat balanced meals that include fruits and vegetables, lean proteins, complex carbohydrates, and healthy fats.[8]
- If you are healing, it might be hard to eat big meals. Try eating several small meals throughout the day to make sure you are getting enough nutrients.
- If solid foods aren't sounding good to you, try making some smoothies. You can pack them full of healthy fruits and vegetables and add protein from yogurt or peanut butter.
- Ask your doctor if you need to adjust your diet to aid your individual healing process.
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3Exercise when your doctor says you're healthy enough. When you've been ill or are coping with mental illness, it can be very frustrating to have to forgo your regular exercise routine. When you are feeling up to it, it can make you feel mentally and physically better to start reintroducing some physical activity. Just make sure to take it easy and only do what your body is capable of.[9]
- Make sure to ask your doctor if you are cleared to exercise.
- Try low-intensity cardio. If you usually run, try going for a walk instead.
- If you have experienced dizziness with your illness, avoid resistance work, such as weight training. Your coordination will not be at its best and you could injure yourself.
- Ask a friend to join you for a walk. It's important not to isolate yourself during the healing process, so this is a good time to get some socialization in, too.
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4Use medications. Modern medicine can be very helpful in treating and curing illnesses. Make sure to discuss all of your options with your doctor. If they prescribe medication for you, it is essential that you take it exactly as specified.[10]
- Don't be afraid to ask questions. If you are worried about the side-effects of your medication, speak up. Talk to your doctor or pharmacist.
- Before you start taking a new medication, talk to your doctor or pharmacist to make sure it won't interact with any medications you're taking.
- If you have a bad reaction to medication, call your doctor immediately.
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Method 3
Method 3 of 3:
Seeking Assistance
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1Visit your doctor. During the healing process, it is important that you check-in regularly with your doctor. Let them know if you are progressing, or if you are having any issues. Let your doctor know that you want to be involved in figuring out the right treatment plan for you.[11]
- Discuss your choices. There might be alternative treatments that could help your condition, so make sure you know all of your options. For example, they may recommend lifestyle changes or alternative medicine, if that's what you prefer. The options available to you will depend on what's causing your symptoms.
- Talk about risks and benefits. Ask your doctor to explain their recommendations and weigh how they will affect you and your health.
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2Attend counseling sessions if you're struggling emotionally. If you are healing emotionally, see a mental health professional, such as a licensed therapist. Counseling can help you deal with many issues, such as recovering from a loss or dealing with anxiety. Ask your primary care physician to recommend a reputable therapist.[12]
- You can also talk to your human resources (HR) department at work to find out if your company has an Employee Assistance Program (EAP), which may connect you with a therapist.
- In some cases, you may have to wait for an appointment.
- Don't be afraid to ask for a consultation when you are looking for a therapist. You want to make sure to find someone that you feel comfortable with.
- Ask lots of questions, such as which methods they use in therapy, and what their specialties are. You can also ask whether your insurance covers treatment.
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3Try physical therapy. Physical therapy can be very beneficial if you are dealing with chronic pain or a long-term recovery. A physical therapist can help you recover lost skills and make you feel stronger. Your doctor should be able to refer you to a good physical therapist.[13]
- Physical therapy sessions not only build muscle, but they use specific exercises to relieve pain and increase your mobility.
- You will usually need to attend a series of physical therapy sessions to see the results.
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4Get a massage. Massage therapy is a great way to help your mind and body heal. A massage can relieve muscle tension or pain. It can also serve as a mood-booster, and relieve anxiety. Make an appointment with a licensed massage therapist.[14]
- There are many different types of massage, such as Swedish, Shiatsu, and hot stone. Describe your issues to your therapist and ask what they recommend.
- Many insurance plans cover massage therapy, so make sure to look into your plan.
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References
- ↑ https://www.helpguide.org/articles/stress/surviving-tough-times.htm
- ↑ https://www.psychologytoday.com/blog/crazy-life/201309/do-you-know-these-three-solutions-heal-mental-illness
- ↑ https://www.helpguide.org/articles/ptsd-trauma/coping-with-emotional-and-psychological-trauma.htm
- ↑ https://www.apa.org/topics/stress/manage-social-support
- ↑ https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
- ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
- ↑ https://www.helpguide.org/articles/sleep/sleep-needs-get-the-sleep-you-need.htm
- ↑ https://my.clevelandclinic.org/health/healthy_living/hic_Keeping_Your_Digestive_Tract_Healthy/hic_Nutrition_Guidelines_to_Improve_Wound_Healing
- ↑ https://orthoinfo.aaos.org/en/staying-healthy/safe-exercise/
- ↑ https://www.fda.gov/drugs/special-features/why-you-need-take-your-medications-prescribed-or-instructed
- ↑ https://www.nia.nih.gov/health/discussing-health-decisions-your-doctor
- ↑ https://www.helpguide.org/articles/mental-health/finding-a-therapist-who-can-help-you-heal.htm
- ↑ https://www.hss.edu/conditions_pain-science-education-physical-therapy-chronic-pain.asp
- ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/massage
About This Article
Article SummaryX
To encourage physical healing, take a nap to let your body recharge. You can also help your body grow stronger with a balanced diet, including fruits and vegetables, and lean proteins. If you’re trying to heal mentally, keep an emotional journal so you can identify what's causing your negative feelings. If you're dealing with the loss of a loved one, finding a support group could be your best option, whereas meditation could help you beat stress. While you’re healing, speak to your doctor about any available treatments that might help with your situation. If you want to learn other forms of treatment, like physical or massage therapy, keep reading the article!
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Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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