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Online? Avoid being Overwhelmed by information overload
Has information overload affected your mental health? With the advent of the world wide web we all have a wealth of information at our fingertips anytime we want it. This can be a good thing. Knowledge is power.However it can also be a hindrance. Too much time spent surfing for data can be overwhelming and increase feelings of depression and /or anxiety. Sometimes, conflicting information on how to deal with mental health challenges can be found. Additionally, other people’s stories and struggles can become a weight on us. Stories can be inspiring, but too much, can overload and be upsetting.
You can prevent or decrease information overload, by:
- Limiting your time online
- Establishing a purpose for being online and sticking to activities that match that reason
- Dealing with a flood of information, some conflicting, by writing down a few “facts” for later consideration (and maybe further online searching) then putting it aside
The online world offers many benefits. When you take steps to buffer yourself against information overload, your experience will be less overwhelming and more mentally healthy.
Grief
Post originally written 13 May 2019
Two years to the day my father lost his battle with cancer. During these two years I have been through the five stages of grief as explained by Elizabeth Kubler-Ross. During his battle I did most of my bargaining, not with the medical professionals, but with God, asking for a little more time with him. I got 9 months from the time of his diagnosis. Denial came soon after my father’s death, every car that looked like his I would look to see if it was my father. This was my unconscious denying what my conscious already knew. Depression or unexplained sadness has hit me during the most inopportune times during these two years. I cope with this my letting it happen and allowing memories of my father to come to me. Allowing tears to slip down my face. Anger has popped up when life has happened, be it good or less than good events. I want to share these moments with my father only to realise he is no longer there, and then anger sets in. These moments pass by once again by me thinking of my father and remembering what he would say or do. I have moved back and forth through these stages, even acceptance. Two years later I can look back and say “Daddy you live on in my heart and in my mind. You helped shape me, in life and in death, into the woman I am today”.
Taking care of your mental health
Practicing gratitude when it’s hard to be grateful
Gratitude is a feeling of thankfulness for someone or something in your life. However, what if you just don’t feel grateful? When you’re wrestling with mental health challenges, relationship problems, or other stressors, it can be difficult to find something for which to be thankful. It’s in difficult times like these, though, that cultivating gratitude is more important than ever.
Gratitude doesn’t always start with a feeling. It’s also not even a thought, at least not initially. Gratitude is a neutral observation that comes with a sense of openness to possibilities. Begin to notice things about yourself and your world in new ways. When your mind gravitates to the negative, gently shift it to more positive thoughts. By simply noticing the good, the practice of gratitude is begun.
Gratitude is empowering because it’s a choice. Shifting your focus is a choice you make, and in practicing this, you’re honing a skill. Gratitude is the ability to purposefully shift your attention to the positive.
Clear mental and physical clutter to improve mental health
Clearing clutter in your mind as well as in your environment helps you feel and function better. Cleaning up inside and out will reduce the chaos in your head, energize you, relax you, and reduce anxiety and stress. Those living with these mental disorders can also benefit from decluttering and organising.
Try these approaches to make it easier:
- Start small, working in one room or one part of the room.
- Plan what you want and the steps you need to take.
- Use color-coded totes to group similar items.
- Play music for enjoyment.
- Take breaks. Set a reminder timer if needed.
- Ask for help or companionship.
- Reward yourself when you complete a task.
Decluttering your environment declutters your mind and positively impacts how you think, feel, and live. It can be a satisfying way to improve your mental health.
Life story
At the beginning of the year some of us reflect on the meaning of our lives. Developing a meaning for our lives contributes to fulfilment. In attempt to help you do this write a story about your life. In the past section of your life story, write about the challenges you have overcome and the personal strengths that allowed you to do so. For the present part of your life story, describe your life and who you are now. How do you differ from your past self? What are your strengths now? What challenges are you facing in the present? And finally in the future section of your life story, write about your ideal future, how you will be different.
Do Online Mental Health Tests Actually Work?
Facing mental health challenges is confusing. Many websites offer tests to help you sort out your mental health symptoms. They’re often free, confidential, and come with the promise of answers. But do online mental health tests work?
Consider these guidelines:
- Use a credible source.
- Analyze your results. Don’t rely on what the test tells you. Instead, write down your symptoms and how they are interfering in your life. Match your list to your test results and see if they line up.
- Take more than one and compare results for consistency.
- Limit your test taking. Don’t spend lots of time taking many different tests. Take a few, gather your information, and use it to go forward.
One of the most important things to remember about online mental health tests is that no online test is designed to diagnose. Online tests can help you organize your symptoms and act as a tool for talking to loved ones, doctors, therapists, and more. When used properly, online mental health tests can provide valuable insight that can lead to healing.
The mental health benefits of exercise
Research has shown a close link between exercise and mental health. It has been shown that exercise can help treat and prevent depression, anxiety, substance abuse and so forth. Have an exercise plan that develops from easy to more difficult exercise as you progress. It has been shown that both anaerobic (muscle developing) and aerobic (cardio) exercises are effective in improving mental health. Try to be as active as possible and aim for 30 minutes of exercise three times a week as a minimum and starting point.
Time management tips
Basic life skills such as time management are often over looked. In certain cases, these skills make a big difference. Poor time management can damage relationships, careers and/or cause unnecessary stress.
Below is a list of tips to help you manage you time more effectively
- Use a to-do list or an appointment book
- Prioritize your tasks
- Break large tasks into smaller pieces
- Limit distractions
- Give yourself time between tasks
- Let yourself be less than perfect.
Positive Affirmations
As we go through life, we tend to develop unhelpful thinking habits, and think negatively about ourselves and situations. Using positive statements can help develop a new attitude to ourselves and our situations.
Choose a statement from those below, or make one that means more to you, and repeat, repeat, repeat throughout the day, every day, of every week, of every month. You might want to make or print out a card with your affirmation, and carry it with you. For the positive affirmations to work, you must use it whenever you notice you have that negative thought – immediately turn it around by using your affirmation. Use a statement that starts with “I” and use the present tense. See some of the examples below
I am strong
I have strength
I am determined and successful
I am a good and worthwhile person
I am a unique and special person
I have inner strength and resources
I am confident and competent