Bipolar Me

I’m not denying that it’s good advice. It surely is. But no matter your problem, the recommendations are almost always the same.

I recently saw an article in Psychology Today titled “7 Habits That Could Cut the Risk of Depression in Half.” It recommended “lifestyle medicine,” which the article said could be as effective as medication. Here are their recommendations.

1. Prioritize sleep.
2. Cultivate connections (as in go out among people).
3. Drink less.
4. Eat well.
5. Move regularly (as in exercise).
6. Don’t smoke.
7. Get up (as in standing up when you’ve been sitting for too long).

The article said, “People who maintained most of these seven healthy habits—five or more—had a 57% lower risk of depression. We all know that a healthy lifestyle is important for our physical health. It’s just as important for our mental health.”

Well, okay. But those recommendations are the same ones said to relieve every condition from heart disease to grief. They’re hardly specific to mental health.

When it comes to recommendations specifically for mental health, “self-care” is what’s recommended. Here’s a typical list of what mental health self-care entails.

1. Get regular exercise.
2. Eat healthy, regular meals, and stay hydrated.
3. Make sleep a priority.
4. Try a relaxing activity.
5. Set goals and priorities.
6. Practice gratitude.
7. Focus on positivity.
8. Stay connected.

In other words, they’re about as connected to mental health as the other self-care lists. Again, they’re general suggestions for physical and (maybe) emotional health. They could just as well be recommendations on how to succeed in business. In fact, I looked up self-care for businesspeople, and the only things that really seemed different from the above list were to set boundaries and, ironically, if you’re struggling with stress, see a professional therapist.

Another article about general (not mental-health specific) listed three kinds of self-care: emotional, physical, and spiritual, as well as “enduring” and “temporary.” Here we find recommendations for emotional self-care:

1. Self-talk.
2. Weekly bubble baths.
3. Saying “no” to unnecessary stress.
4. Giving yourself permission to take a pause.
5. A weekly coffee date with a friend.

The article adds, “The underlying rule is that it’s something that brings you sustained joy in the long run… And though there are plenty of examples of self-care that seem to tread a fine line between a health-enhancing behavior and self-indulgence, self-care doesn’t have to be about padding your calendar with luxurious experiences or activities that cost money (though it certainly can).”

That’s a good thing. Spa treatments, indulgent desserts, and shopping expeditions do seem to appear on lots of self-care lists. Other self-care recommendations in assorted articles include detoxing from social media, reading a self-help book, going to the symphony or ballet, laughing, getting a hobby, crying, cuddling a pet, flirting, watching sunsets, learning to play guitar, getting out of debt, relaxing, knitting a blanket, cooking out, zoning out with TV or movies, clearing clutter, long brunches, cold or hot showers, drinking tea, doing your own manicure, moisturizing, having a getaway, using essential oils, ordering desserts, doing nothing, and networking.

I’m not saying that those are bad things, necessarily. I just think that a mental health self-care checklist ought to include some things like this:

1. Take any medications faithfully, as prescribed.
2. Go to therapy appointments and do the work.
3. Learn more about your particular condition or disorder.

Too obvious? Maybe. But I think they’re the most important things you can do to care for your mental health. There are lots of other things that may help, including looking after your physical health, keeping a mood journal, trying mindfulness or meditation, and finding ways to relax and renew your spirit. But, to me, these three are the essentials. I think they’re all better examples of mental health self-care than what you find in the popular media. IMHO, of course.