What are you supposed to do if you’re experiencing a mental health crisis and you don’t have a therapist? Or money for healthcare? Or supportive parents? Or transportation and time off to visit a doctor? Or like, the ability to shower and leave the house?
We see you.
Whether you have a serious diagnosed condition, or you’re just feeling stressed or blue, this list details free steps that you can take immediately that might help mitigate your circumstances. Nothing on here is revolutionary. Nothing here will “cure” you of whatever ails you. You cannot solve mental health problems with rationalizing and motivation. But because most of such struggles are chronic, it helps to have a sizable toolbox of behaviors to turn to.
Here’s what we’ve got.
- Drink a glass of water. Don’t gulp it down, drink it sip by sip.
- Eat something. It doesn’t have to be a whole meal. A banana or a granola bar is great. Maybe avoid super salty or sugary stuff. Unless you’re in a place where you need to drive to Five Guys in your pajamas with no shoes on because I have been there.
- Stretch and change your position. If you’ve been standing and moving, try sitting or lying down—and vice versa. Stretch like a bear awakening from hibernation. Even if you don’t feel like you have to, your limbs will appreciate it.
- Get some light. If your blinds are drawn, pull them up. If you’re in a dark room, move to a lighter room. If it’s possible to put sun on your skin, do so. Your poor brain is confused; help her out by having lights on in the day and off at night.
- Get some fresh air. If you can go for a walk, awesome. If not, just stand outside for a moment. Breathe deeply and listen to the sounds you don’t usually notice: birds singing, wind moving, cars going by.
- If that’s too much: Open the windows if the weather is nice. If the weather’s not nice, just open them for a minute or two. Light a scented candle.
- Move your body. Walks are a solid response to basically all feelings and situations. If you have the energy and focus to do more (go to the gym, go for a run), do that. Exercise almost always helps improve and stabilize moods.
- If that’s too much: Put a time limit on it. Tell yourself “I only have to do this for five minutes, and if I want to stop after that, I can.” The hardest part is to get going. Once you’re there, you may decide you can continue after all. In any case, you have permission to stop.
- Don’t do anything dangerous. If you’re experiencing severe anxiety or depression, please don’t get into a car or operate heavy machinery.