“What mental health needs is more sunlight, more candor, and more unashamed conversation”-—- Glenn Close.
We all begin our day in the midst of clamor all over the place. The voice inside of us stands out from all the external commotion we are engaged in. As our brains are already loaded up with so many tangled thoughts – chasing one after another combined with the outer disturbance practically demands us for isolation to avoid external, as well as the voices, come within. This isolation, which we acquire for the sake of peace, thus turns into the purpose behind misery we begin experiencing, and that impacts the manner in which we think, feel, and act.
As a result, you started feeling lonely, unmotivated, and edgy. You probably lose appetite and suffer from sleep deprivation. You sometimes lost all your energy for most of the activities that you had once taken pleasure in. This all indicates that you are suffering from mental illness means your emotional, psychological, and social wellbeing is deteriorating.
We tapped 15 top practicing psychologists for their top 3 tips for achieving better and stable mental health by asking a question: If you have to list the top three powerful mental health tips, which are the most effective ones that you would qualify for the list?
This is what they have for you;
1. DR. CRAIG MALKIN
Dr. Craig Malkin, the co-writer for the New York Times blockbuster, The Dangerous Case of Donald Trump, and writer of the universally acclaimed book Rethinking Narcissism, is a clinical therapist and Lecturer for Harvard Medical School with many years of experience helping people, couples, and families.
Here are the 3 tips from Dr.Craig Malkin:
Tip#1 Manage stress-Do yoga, deep breathing, mindfulness, run, fast-walk, anything to lower your stress levels and activate your parasympathetic nervous system, which lowers the fight or flight response. No one changes in an emergency. When we’re anxious, we fall back on old reflexes, guided by fear and stark black and white rules about what’s safe and dangerous, perfect, and worthless. When we’re feeling calmer, our thinking is more flexible and creative, and we can see problems—and ourselves—in a new, often brighter light.
Tip#2 Get connected –Loneliness, research tells us as is a bigger killer than heart disease or smoking. If you’re isolated, take risks and meet some new people or reconnect with old ones, and if you’re having trouble doing that, get help breaking out of your shell. It could save your life.
Tip#3 Boost your emotional intelligence-Being aware of which feeling you have when and deeply feeling them. Connects us more clearly to our needs and often hellos us take action on our behalf. Avoiding emotions often distorts our sense of self and wreaks havoc with closeness. Get to know your feelings and you’ll live a more vital fulfilling life.
2. Julie de Azevedo Hanks
Julie de Azevedo Hanks, Ph.D., LCSW is an authorized clinical social worker and psychotherapist with 28 years of experience gaining practical experience in ladies’ enthusiastic wellbeing and connections. She is an associate educator of social work at Utah Valley University. Dr. Hanks is the originator and chief of Wasatch Family Therapy, an outpatient treatment facility in Cottonwood Heights and Bountiful, UT. She is a writer of The Burnout Cure and The Assertiveness Guide for Women, a blogger, a neighborhood and national media supporter, an online influencer, a private practice expert, and honor winning performing songwriter.
Here are the 3 tips from Julie de Azevedo Hanks:
Tip#1 Every day reflect on the question, “What do I think, feel, want, and need?” If you can answer that question, you’ll be better able to get your needs met.
Tip#2 Balance time nurturing relationships with time alone. Don’t neglect either one.
Tip#3 Don’t take on other people’s issues as if they were your own. If you do you are telling them you don’t trust them to deal with their own life.
3. Dr. Katherine Ramsland
Katherine Ramsland is a professor of a forensic psychologist. She is the author of 67 books and blogger at psychology today. Katherine Ramsland is also a Tv crime commentator. Her expertise lies in serial killing.
Here are the 3 tips from Dr.Katherine Ramsland:
Tip#1 Maintain a regular exercise program.
Tip#2 Develop a daily attitude of gratitude.
Tip#3 Engage in satisfying work or hobbies orient you toward the future.
4. David D.Burns
David D. Burns is a subordinate teacher emeritus in the Department of Psychiatry and Behavioral Sciences at the Stanford University School of Medicine and the writer of the top of the line books Feeling Good: The New Mood Therapy and The Feeling Good Handbook.
Here is the tip from David D.Burns:
Many published outcome studies indicate that two-thirds of individuals struggling with mild to severe depression recover in four weeks if given a copy of Feeling Good: The New Mood Therapy. Here’s my tip: Read that book and feel terrific!
5. Julia Rucklidge
Julia Rucklidge is a Professor of a clinical psychologist. Rucklidge got her Bachelor of Science at McGill University in 1992. She is the director of the Mental Health and Nutrition Research Group at the University of Canterbury in New Zealand. Her examination has focused on psychological wellness and nourishment. Julia’s research interest lies in how nutrition plays a role in the treatment of mental illness from ADHD to depression to stress following natural disasters.
Here are the 3 tips from Professor Julia Rucklidge:
Tip#1 Eat real nutrient-dense food and stop eating ultra-processed food.
Tip#2 Move every day – walking, yoga, cycling, swimming.
Tip#3 Be socially connected.
6. Stephen Hinshaw
Stephen P. Hinshaw is a globally recognised psychologist, whose commitments lie in the zones of formative psychopathology and fighting the disgrace that despite everything encompasses psychological sickness. He is the writer of in excess of 325 logical articles and parts just as 14 created and altered books.
Here are the 3 tips from Stephen Hinshaw:
Tip#1 You can’t get help unless you talk about it–with friends, family members, and mental health professionals. We can’t continue to let the shame and stigma that still cling to mental illness prevent treatment-seeking. Evidence-based treatments can and do facilitate recovery…and at the same time, they reduce stigma.
Tip#2 Do everything you can to reduce silence and stigma, by confronting those who still demean mental disorder as ‘weakness’ or those who seek care as ‘not strong.’ In fact, the real strength lies in openness and prevention.
Tip#3 It’s not striving for accomplishment versus self-care–it’s both in combination. And remember, most “adult” forms of mental illness emerge in childhood or adolescence. Let’s get ahead of the curve through early recognition and treatment.
7. Dr.Randy Arnau
Dr. Randy Arnau is a clinical psychologist and headstrong coach for science-backed strategies and motivation for a happier and healthier life.
Here are the three tips from Dr. Randy Arnau:
If I had to pick three of the most important things for mental health, I would say the following:
Tip#1 Get enough sleep. Lack of sleep negatively impacts mood, attention, performance, and chronic inadequate sleep is related to increased risk for heart disease, obesity, and diabetes.
Tip#2 Practice Mindfulness meditation on a regular basis (you can find apps for this or free scripts on Youtube).
Tip#3 Practice gratitude by journaling about things you are thankful for. Studies have shown this to be related to decreased feelings of depression and anxiety and greater happiness and life satisfaction.
8.Dr. Glenn Wilson
Glenn Daniel Wilson is a psychologist most popular for his work on demeanor and character estimation, sexual fascination, deviation and brokenness, accomplice similarity, and brain science applied to perform expressions.
Here are the tips from Glenn Daniel Wilson:
My 3 tips for self-management of mood:
Tip#1 Get outside and exercise in natural surroundings as often as possible. Find excuses to be out in “the savannah” – trees, flowers, water, fields and hills (playing golf, walking the dog, or just walking). This may be more difficult in winter than summer but it is even more important because sunlight is in short supply.
Tip#2 Replace anger with laughter. There will always be negative events that we cannot control (accidents, political developments, annoying people, etc.), and one of the best defenses is to build your sense of humor. If necessary, top up with a video of something like “Curb Your Enthusiasm” (or whatever tickles you personally).
Tip#3 Avoid over-commitment. Your time is precious, so don’t get bulldozed into doing things you that waste it. Learn to decline requests politely but assertively and be particularly on guard against “distant elephants” (diary dates that seem unimportant because are a long way away).
9. Susan Aposhyan
Susan Aposhyan, M.A., L.P.C., developed Body-Mind Psychotherapy as an application of Body-Mind Centering to the process of psychotherapy. In addition to training and workshops, she maintains a private practice. She is the former director of the Somatic Psychology Department at Naropa University and is the author of Natural Intelligence: Body-Mind Integration and Human Development, 1999, Lippincott, Williams & Wilkins, and Body-Mind Psychotherapy, 2004, W.W. Norton.
Here are the 3 tips from Susan Aposhyan:
Tip#1 Learn to feel your emotions manifest as sensations in your body.
Tip#2 Begin to check in with your body, scan through and notice sensations—top to bottom, superficial and deep. Do this in moments of relative calm and in moments of intense emotionality. Over time you will develop a sense of how your emotions manifest in your body. Track when your heart area feels more open and more constricted.
Same as above, check-in with your heart area when you are calm and when you are emotional. Notice shifts of feeling more open and feeling more constricted.
Tip#3 Listen to the subconscious commentary in your head and practice speaking kindly, respectfully, and accurately to yourself. When you notice yourself saying harsh, disrespectful, or untruthful things to yourself, respond, and correct them. “That’s not true. I’m doing my best. I’m doing well enough . . .”
Paulo Graziano is an associate professor of psychology and having a research in areas of Developmental psychopathology, Individual differences in early regulatory processes and their influence on subsequent social-emotional, behavioral, and cognitive development, Parental and environmental factors that may influence or moderate the impact of regulatory processes on adaptive functioning outcomes.
Here are the 3 tips from Paulo Graziano:
Here are my responses, most of them being parenting issues given my expertise.
Tip#1 If you are a parent, simply finding a little bit of time every day to spend time with your child on something they want to do and during this time being positive with him/her without bombarding them with questions and criticisms can go along ways to strengthening your relationship (which buffers children from a lot of mental health issues). Also, if you do not find you have 5-10 minutes to spend with your child every day, then reconsider having other children as the parenting challenges would only increase with multiple siblings.
Tip#2 As a parent, develop a good relationship with your child’s teacher. Even if you do not have time to volunteer, send lots of positive messages to the teacher (even when they may not be doing everything you are wanting them to do) and indicate that you are on the same team and are willing to do what it takes to help your child at home.
Tip#3If you as a parent recognize that you are anxious or have perfectionist tendencies, take care of yourself by going to therapy and dealing with your anxiety rather than modeling such anxious behavior or accommodating your child’s behavior which can promote their own anxiety.
11. Dr. John E. Mayer:
Given the demands of today’s world, John Mayer, Ph.D., is solution orientated when caring for those in emotional/behavioral distress. Dr. John Mayer is a practicing clinical psychologist, author, and consultant. A native Chicagoan, he received his doctorate from Northwestern University Medical School. Dr. Mayer has been providing therapy for over 30 years with the enthusiasm, passion, and energy that drew him into this field.
Here are the 3 tips from Dr. John Mayer:
Here are my 3 tips for great mental health:
Tip#1 Strive for a balanced life. Physically-mentally-spiritually-socially-personally-familiarly.
Tip#2 Strive for open(transparent), direct, honest and sharing communication in all your relationships and social interactions. Master the art of communication and perfect your delivery when you communicate.
Tip#3 Lower your expectations, But keep your standards HIGH!
12. Natalie Feinblatt
Dr. Natalie Feinblatt is a licensed clinical psychologist in Los Angeles, CA. She offers trauma therapy and addiction treatment to adult individuals. Her therapeutic approach helps individuals feel centered and much more grounded. She has been helping people for over 15 years using psychotherapy. Dr. Feinblatt instills hope in individuals and leads them to the light.
Here are the 3 tips from Natalie Feinblatt:
Tip #1 Acceptance- I interpret the Buddhist saying, “Pain is mandatory, suffering is optional” to mean that all lives involve pain. Sure, some seem to have more pain than others, but no one gets a pain free life. However when we refuse to accept pain then we create additional suffering for ourselves. So you can either accept the pain and deal only with that pain, or deal with both the pain and the suffering you cause yourself by refusing to accept it. I know I’d prefer the former. And just because you accept something doesn’t mean that you like it, agree with it, approve of it, or even understand it. Acceptance just means that you are accepting reality on reality’s terms and not fighting against it.
Tip #2 Willingness- Be willing to educate yourself on your mental health issues. Be willing to seek professional help for those issues. Be willing to think outside of the box as to how to best cope with the challenges life is putting in front of you. And if you’re not willing yet, try to be willing to be willing.
Tip #3: Support- Most people with mental illnesses cannot fix them all by themselves. They need the support of other people to overcome their challenges. This might look like help from a mental health professional, it might look like peer support from others who face the same struggle, it might look like both. Connecting to supportive people is a huge part of healing.
13. Amy McManus
Amy McManus is a relationship therapist in Los Angeles who works with individuals and couples on managing their stress and improving their relationships. She has been quoted in The Washington Post, Psychology Today, US News and World Report, Forbes, Readers’ Digest, and many others.
Here are the 3 tips from Amy MacManus:
Here are my top 3 tips for mental health (okay, there are 4—I couldn’t help myself!):
Tip #1 Get enough quality sleep: Without a good night’s sleep, you will much more easily feel sad, angry, depressed, lonely, hopeless, and frustrated. You will also be much more likely to lash out or to withdraw in silence instead of being able to communicate in a healthy way.
Tip #2 Know that it’s not about you: If someone else’s words or behavior upsets you, try to remember that their behavior and words are much more likely to reflect who they are and how they show up in the world than they are to be about something you did or said.
Tip #3 If something almost works, don’t just try to do more of it.
- If yelling at your partner almost gets them to change what upsets you, but not quite— don’t just yell more.
- If drinking some wine almost erases that bad day at work, but not quite—don’t just drink more.
- If falling apart so your partner will comfort you almost feels good, but not quite—don’t just fall apart more.
Tip #4 Treat yourself with respect: If someone makes you feel bad when you are with them, don’t keep trying to change their mind about you—just leave.
Donald Meichenbaum, Ph.D. created subjective conduct change and is known for his job in the improvement of social psychological treatment (CBT) and his commitments to the treatment of posttraumatic stress.
Here are my three tips.
Tip #1 The ability to spot HYPE in the field of psychotherapy. Be a critical consumer.
( See Meichenbaum and Lilienfeld Professional Psychology 2018, 49, 22-30)
Tip #2 The quality of the therapeutic alliance in individual therapy and the level of cohesion in
group therapy are the best predictors of treatment outcomes
( See Nissen -Lee et al Clinical Psychology and Psychotherapy 2017 24, 48-60 Love yourself as a person and doubt yourself as a thera[pist)
Tip #3 Your treatment approach should be strength-based.
( Visit www.Melissainstitute.org/scientific-articles-by-author—SCROLL to Don Meichenbaum)
15. James Franklin
Mental health expert James Franklin is known for his unique way of handling mentally disturbed patients. He is working privately and Franklin has dedicated his life to uplift people and help them to return in their lives.
Here are the three tips from James Franklin:
Tip #1 Track appreciation and accomplishment with a diary.
Tip #2 Lift intellectual prowess by getting yourself two or three bits of dull chocolate at regular intervals.
Tip #3 Feeling on edge? Bring an excursion through a world of fond memories and do some shading.
If you are struggling with any mental disorder, then visit EzCare Clinic today. Experienced counselors here can work with you to learn coping techniques with proven success. Make an appointment today!