Bipolar Me

The New York Times recently published an article offering advice on being good to your brain. They introduced it thusly: “These tips can help you take care of — and improve — your mental and cognitive health … throughout 2026.” The authors were Christina Caron, who covers mental health for the Times and Dana G. Smith, who writes about aging and brain health.

I took a look at the tips and I have some opinions about their advice, especially as it relates to mental health.

Here’s what they said.

Go for a Walk

We already know that exercise is good for your mental health, and walking is one of the least stressful forms of exercise. Finding the motivation to walk is certainly easier than finding the motivation to run or jog. The problem is that someone who can’t find the motivation to get out of bed is basically incapable of following this advice. It’s one of those things that are easier said than done. If you can manage it, more power to you, but if you’re like me, it may simply be beyond you. So, good advice, but damnably hard to follow for many of us who live with SMI.

Tackle Your Junk Drawer

The Times calls this “soft-decluttering.” Caron and Smith explain it like this: “This type of mini-overhaul may be enough to give many of us what we seek when we think about organizing: a mental load lightened, a satisfying before-and-after.” This sounds right on to me. I know that when my husband and I try to clean and declutter, we have different approaches. If we’re doing the study, I will ask, “What should I do?” He’ll say “Clean the study” in a voice that implies I’m clueless. What I need is a specific, time-limited portion of the task that I can wrap my head around. Clear off my desk, for example, or separate the trash from the recyclables. I need bits and pieces to start with, so I can feel little hits of accomplishment along the way.

Be Kinder to Yourself

Another good idea, but the Times‘s advice isn’t really concrete. They say, “nurture yourself — what does the suffering part of you most need right now? Understanding? To be forgiven?” What I find more useful is thought-stopping. Each of us has an inner critic that tells us lies: You’re no good. You’ll never amount to anything. You’re unlovable. Et endless cetera. When you recognize one of these criticisms, tell it to stop—out loud, even. Replace it with something more compassionate: I am a good friend. I do lots of things well, and so on. Or make fun of your inner critic by giving it a silly name: Oh, that’s just Negative Nancy talking.

Talk to a Friend

I know this is something we should do, but often don’t. If you have a sympathetic friend, talking to them can lighten your mood. But many of us can’t do that—the same “I’m unlovable” message prevents us. Instead of reaching out, we wait for someone to reach in to us. So, really, this is advice for someone who has a friend or relative with mental or emotional difficulties. Reach out. We may not be able to.

Head to the Woods

See “Go for a Walk,” above. There’s a Japanese activity called “forest bathing” (shinrin yoku) which means immersing yourself in nature. Really pay attention to the world around you and use all your senses. Think of it as mindful hiking.

Take Time Away From Your Phone

This is a two-headed beast. Yes, take time away from your phone if all you do is doomscroll to catch the news. Don’t avoid your phone if Facebook or another site is where you get in touch with your friends. For many people, it’s easier to talk online instead of on the phone.

Wear Earplugs

This was a piece of advice for older people that was said to prevent dementia. I suppose it could help with mental health, too—for example, if you have to go to Chuck E. Cheese.

Get Some Quality Sleep

Here’s another no-brainer that is easier to say than to do. Rumination and overthinking can keep you up at night imagining everything that could go wrong or remembering everything stupid you ever said or did. “Sleep hygiene” is a good thing. This means having your room the right temperature and your bed comfortable and so on. Stay away from electronic devices for at least a half hour before you try to go to sleep. Avoid alcohol; it won’t really help you get good, restful sleep.

Try Cognitive Shuffling

This is actually an effecctive technique for getting to sleep, better than counting sheep. Choose a word—any word. Say you pick “orange.” Take the O and think up as many words as you can that start with O: oil, opposite, overhead, ox, etc. When you run out of O words, move on to the R: radio, rugby, regular, riot, and so on. Continue with each letter. It focuses your mind on a task other than overthinking.

The “tips and tricks” in the New York Times are pretty rudimentary, and some of them are more helpful for the problems older people have. Improving your mental health requires a lot more than following these tips, of course. Take your meds. See your therapist. All the usual, dull things we’re advised to do but sometimes need a reminder for. Or invent tips and tricks of your own—and feel free to share them in the comments section.