Welcome everyone! As we kick off the new year and strive toward achieving our resolutions and goals, I am excited to share my first newsletter of 2023. In this newsletter, I will be sharing some insights on how our phones can help us in reaching our aspirations and promote our mental well-being. Keep reading to discover more!
Do you often find yourself with a racing mind, feeling like you just can't catch a break? Trust me, you're not the only one.
These days, it's harder than ever to keep our mental health in check. We're bombarded with social media, smartphones, and other gadgets vying for our attention, making it nearly impossible to live in the moment. But hey, our phones aren't all bad! In fact, they can actually do wonders for our mental health, if we use them wisely. So, let me share some of the ways I personally use my phone to boost my well-being.
1. Seek Help Through Apps, Websites, or Hotlines
There are many resources available that you can access directly from your phone. The National Alliance on Mental Illness (NAMI) offers a variety of resources, including a helpline that you can call or text for support. You can also access the latest suicide prevention hotline by calling 988.
2. Use Phone Tools for Stress Reduction
Instead of relying on mental to-do lists, use a reminders app to keep track of tasks. Take a few moments to type up your tasks in your notes app, and forget about them until you're at your desk and ready to work. For meetings, set alarms to ensure that you're on time and prepared. If you're feeling stressed or need a break before a meeting, take some time to relax and set an alarm for 5-10 minutes before the meeting begins. This way, you can enjoy your break without constantly checking the time. Additionally, set alarms for breaks, walks or breathing exercises to reduce stress and increase productivity. Finally, consider using the "Do Not Disturb" mode on your phone to help you focus on work without interruptions.
3. Use Accessible Meditation Apps for Mental Health Management There are many meditation apps available that are designed to be accessible to people with different needs and abilities. Some examples include Insight Timer, which offers guided meditations and music, and Stop, Breathe & Think, which uses a check-in feature to recommend meditations based on your current state of mind. According to a study published in the Journal of Medical Internet Research in 2017, the MoodPrism App showed a statistically significant positive impact on users' psychological well-being. The app, which enables mood tracking, feedback, advice, and mental health strategy education for users, was found to be a helpful tool for promoting positive mental health outcomes. These findings suggest that mental health apps like MoodPrism may offer a valuable resource for individuals seeking to improve their mental health and well-being. 4. Follow Positive Social Media Accounts to Promote a Healthy Mind It's important to be mindful of the content that you're consuming on social media. Consider following accounts that share positive, uplifting messages, or that focus on topics that you're interested in. You can also use social media to stay connected with friends and support networks, using messaging apps like WhatsApp ,Facebook Messenger, Discord, etc... to stay in touch. 5. Set Inspiring Backgrounds and Widgets to Help Promote Positivity Seeing positive or inspiring messages on your phone can be a helpful reminder to take care of yourself and stay motivated. Especially because on average, we check our phones at least 96 times per day (or once every ten minutes) so it's perfect to see positive affirmations daily multiple times, as it can boost your self-esteem. You can also use widgets to display information that you find useful, such as your calendar or a to-do list. 6. Use Time Management Tools to Prioritize Self-Care
Using a calendar or to-do list can help you stay organized and prioritize your work, to get more time for relaxation and more productive work time as well. Make sure to schedule time for things like exercise, socializing, and hobbies, as well as any appointments or tasks that you need to complete.
In my experience, I've found it incredibly beneficial to start my workday by creating a task list. Once I'm ready to tackle my to-do list, I write down all the tasks that I need to complete and then prioritize them by ranking them from 1-10 or so. By doing this, I ensure that I focus on the most important tasks first and avoid procrastinating on them. This simple technique has helped me become more productive and efficient in my work, and I highly recommend giving it a try to see how it works for you!
7. Learn Mental Health Coping Strategies on the Internet If you're looking to learn more about mental health and develop effective coping strategies, there are a wealth of resources available online. Some great examples include the National Institute of Mental Health (NIMH), the Substance Abuse and Mental Health Services Administration (SAMHSA), Work2BeWell (W2BW) and the National Alliance on Mental Illness (NAMI).
Additionally, if you're interested in hearing about coping strategies from a teen's perspective, I'd love to share my book with you. Uplift Teens Today: Coping Strategies for Mental Health is designed to be helpful for people of all ages, and it's available on Kindle so it's accessible through your phone.
As someone who has experienced the negative effects of mindlessly scrolling on my phone, I understand how easy it is to fall into unhealthy habits with our devices. However, through my own journey of prioritizing my mental health, I've come to appreciate the many ways that our phones can actually support our well-being. From mood-tracking apps to guided meditations, there are countless resources available that can help us manage stress, anxiety, and other mental health challenges. So, I encourage you to join me in being mindful of how we use our phones and explore the many helpful tools and resources available to us. Let's leverage the power of our devices to support our mental health and well-being.
I hope you found some helpful tips from this newsletter, and be sure to give them a go, thank you so much for reading, be sure to check out my social media and get in touch!