As of 2024, approximately 10.7% of the global population is experiencing some form of mental illness, which translates to about 800 million people worldwide.

That’s a whole lot of people silently struggling! I used to think I was alone in my battle, but boy, was I wrong.

Through my experiences, I’ve learned some valuable lessons in my own mental health journey that I want to share with you.

So grab a cup of coffee (or tea, if that’s your jam), and let’s talk about this messy, beautiful thing we call mental health!

Recognizing the Signs: When I Knew Something Was Off

Let me tell you, recognizing that something’s not quite right isn’t always as easy as it sounds. For me, it was like a slow-burning fuse that I kept ignoring until – BOOM! – everything exploded in my face.

I remember sitting at my desk one day, staring blankly at my computer screen, feeling like a complete and utter failure.

The constant pressure of providing answers to people when I felt like I had none was slowly eating away at me.

I’d end work every day, collapse on the bed, and just bawl my eyes out. My poor husband probably thought I’d lost my marbles!

Looking back, the signs were there long before my actual breakdown happened. I was working a soul-sucking customer care job, dealing with angry people day in and day out.

It wasn’t that I couldn’t handle the work, It’s just that I am such an emotional sponge that these feelings festered in me over a long period of time and I didn’t take the time to decompress everyday after all these tense emotions accumulated in me.

On top of that, I was previously working permanent night shifts in a different adjacent role, which, let me tell you, does a number on your body and mind. Talk about a recipe for disaster!

Every single day, I’d wake up with this heavy feeling in my chest, dreading going to work.

It was like carrying a boulder around 24/7. I tried to push through, thinking, “C’mon, girl, you’ve invested a decade in this job. Suck it up!” But let me tell you, sometimes perseverance isn’t the answer – it’s just stubbornness in disguise.

Eventually I reached my breaking point. It was just another day with another angry customer.

But this time, something in me snapped. I couldn’t take it anymore. I went home, cried (again), and that’s when my husband – bless his heart – suggested that maybe it was time for a change.

He offered me a solution that was the start to my healing, if I just reached out, and go through that door.

Sometimes we’re so caught up in our own heads that we can’t see the forest for the trees.

We ignore the red flags, thinking we’re just being “tough” or “resilient.”

But there’s a fine line between resilience and self-destruction, and I was tap-dancing all over it.

If you’re feeling constantly anxious, dreading everyday tasks, or just feeling like life has lost its meaning, like just absolutely empty – those are some serious red flags.

Don’t be like me and wait until you’re at your breaking point.

Reach out, talk to someone, and for the love of all that is holy, don’t ignore your mental health!

I Did Not Sought Professional Support

Now, I’ll be honest with you – I didn’t actually seek professional help when I was going through my breakdown.

Looking back, I kinda wish I had. I was too caught up in my own head, thinking, “Nah, I don’t need therapy. I just need to toughen up!” Oh, how wrong I was.

I still feel like there’s this massive stigma around mental health support. It’s like we’re all walking around with these invisible wounds, pretending everything’s fine & dandy.

News flash: it’s not, and you’re just running away when you choose not to face it, when you choose not to love and care for yourself thinking the problem will ‘eventually’ fix itself.

And if you needed someone tell it this to you, It very rarely does.

If you’re feeling like your internal struggles are turning your life upside down, it might be time to reach out for help.

For me, I leaned a lot on my husband, and the family and friends that held little or no judgement towards me.

I mean let’s face it, as human beings we tend to judge and that’s okay.

Those who are there for you usually do come through the other end with empathy and compassion towards your feelings and decisions. Not that it really matters because your feelings towards yourself is what matters most.

There are so many options out there now. You’ve got online platforms (I don’t have any recommendations because I haven’t tried any), or good old-fashioned in-person counseling.

Heck, even your local community center might have some resources.

The thing is, you’ve got to be willing to accept help. It’s like that old saying, “You can lead a horse to water, but you can’t make it drink.”

Well, in this case, you’re both the horse and the person leading it. You’ve got to recognize when you need support and be open to receiving it.

I think a big part of the problem is that we’re not educated enough about mental health.

We focus so much on physical health – eat your veggies, do your squats, blah blah blah – but what about our minds? They need just as much TLC, if not more!

And don’t even get me started on those people who say, “Oh, back in my day, we didn’t have all these mental health issues. People nowadays are just weak.”

Excuse me? How do you know people weren’t suffering in silence? Maybe they were just bottling it all up, thinking they had to be “strong” all the time.

Suppressing your feelings isn’t strength, you’re just a ticking time bomb.

Look, at the end of the day, we’re all complex beings with our own unique psychological makeup.

It’s high time we start treating our minds with the same care and attention we give our bodies.

So if you’re struggling, don’t be afraid to reach out. Be it a friend, your partner, your spouse, a therapist, support groups, who knows? It might just be the best decision you ever make.

Coping Strategies That Actually Worked for Me

I’m not talking about those fluffy, “just think positive thoughts” kind of strategies. No, sir. I’m talking about real, gritty, sometimes messy techniques that actually made a difference in my life.

First things first – sometimes the best strategy is to remove yourself from the situation that’s causing you stress.

For me, that meant quitting my job. Yeah, you heard that right.

I walked into work one day and handed in my notice. Was it scary? Heck yes!

Did it feel like a weight had been lifted off my shoulders? Absolutely.

Now, I know not everyone can just up and quit their job (bills, am I right?).

But the point is, sometimes you need to make a drastic change to break the cycle of anxiety and stress.

It might be changing jobs, ending a toxic relationship, or even just rearranging your living space.

Whatever it is, don’t be afraid to shake things up!

After I quit, I gave myself permission to just… exist.

I lounged around, binged on shows, played video games – basically, I did whatever the heck I wanted for a few days.

It was like hitting the reset button on my brain. And let me tell you, it felt good.

But here’s where I kinda messed up a little bit – I didn’t incorporate exercise into my routine back then at all.

Big mistake. Huge. Because now that I’ve started moving my body regularly, I can’t believe the difference it’s made.

And I’m not talking about hardcore gym sessions (although if that’s your thing, more power to you). I’m talking about finding joy in movement.

I discovered these awesome dance workout videos on YouTube, and suddenly, exercise wasn’t a chore anymore – it was fun!

Who knew getting sweaty could actually be enjoyable?

Now, I can’t imagine going a weekday without my 30-minute dance party. It’s become such an integral part of my routine that I feel restless if I skip it.

And then there’s journaling. Now, before you roll your eyes and think “Dear Diary” nonsense, hear me out.

Journaling has been a game-changer for me. It’s like having a conversation with yourself without looking like a crazy person talking to thin air.

I use this app called Journey (again, not affiliated) that has these awesome prompts.

It’s perfect for those days when you’re staring at a blank page thinking, “What the heck do I write?”

Sometimes I’ll go back and read my old entries, and it’s like getting a peek into my own brain.

It’s helped me catch myself when I’m being too harsh on myself or understand why I felt a certain way.

So there you have it – my not-so-secret coping strategies that you probably know of already but needed someone to tell it to you because it’s really not that deep.

Remove yourself from stressful situations when you can, reset your mind, move your body, and have heart-to-hearts with yourself through journaling.

It might not solve all your problems, but trust me, it can make a world of difference.

I Do Have Setbacks, So What?

You know those movies where the hero overcomes all their problems in a neat little montage and lives happily ever after? Yeah, that’s not how mental health works. At all.

Setbacks happen. A lot. And they suck.

There, I said it. You might be cruising along, thinking you’ve got this whole mental health thing figured out, and then suddenly you’re hit with an unexpected wave of anxiety or a bout of depression again. (Again, I wasn’t clinically diagnosed or anything, I could be or I might not be, but you know what I’m talking about right? Many of us don’t have the luxury of time or the financial means to seek out or have access to therapists.)

I’ve had my fair share of these moments. Days where I couldn’t get out of bed, where the thought of facing the world seemed as impossible as climbing Mount Everest in flip-flops.

And you know what? That’s okay. It’s part of the process.

The key is how you handle these setbacks.

For me, I’ve learned to be kinder to myself on these tough days. Instead of beating myself up for not being “strong” enough, I remind myself that it’s just a bad day, not a bad life.

I give myself permission to take it easy, to do the bare minimum if that’s all I can manage.

One strategy that’s helped me push through these tough times is reframing my “failures” as learning opportunities.

Didn’t make it to your workout today? Instead of wallowing in guilt, ask yourself why. Were you too tired? Did you oversleep? Use that information to plan better for tomorrow.

I’ve also found that having a support system is crucial. On days when I can’t be kind to myself, I lean on my loved ones.

Sometimes, just hearing a friendly voice or getting a supportive text can make all the difference.

Bouncing back isn’t about pretending the setback never happened. It’s about acknowledging it, learning from it, and moving forward.

It’s about building resilience, one tiny step at a time.

So the next time you find yourself in a mental health slump, remember this: setbacks are not failures. They’re just part of the journey.

Be kind to yourself, lean on your support system, and keep putting one foot in front of the other. You’ve got this!

You Don’t Have to Go at It Alone

Listen up, because this might be the most important thing I tell you today: you do not have to face your mental health struggles alone.

I repeat, YOU DO NOT HAVE TO DO THIS ALONE.

I know, I know. Opening up about your mental health can feel scarier than skydiving without a parachute.

Trust me, I’ve been there. But having a solid support system can make all the difference in your mental health journey.

For me, my husband was my rock. He was there to hold me when I cried, to reassure me when I doubted myself, and to give me the push I needed to make changes in my life.

But your support system doesn’t have to be just one person.

It could be your mom, your best friend, your cat (hey, no judgment here), or even a support group in your community.

Speaking of support groups, don’t knock ’em till you’ve tried ’em.

There’s something incredibly powerful about sitting in a room (or these days, a Zoom call) with people who truly understand what you’re going through.

It’s like suddenly realizing you’re not crazy, you’re not alone, and there are people out there who get it.

Now, I know what some of you might be thinking: “But what if I don’t have anyone to talk to?”

First off, I’m sending you a virtual hug right now.

Secondly, there are so many resources out there. Online forums, helplines, even mental health apps can be a great starting point.

Sometimes, the act of opening up about your struggles can actually strengthen your relationships.

When you share with your people what you are going through, you’d be surprised at their support. It can only bring you closer and make your friendships even stronger.

But building a support system is a two-way street.

If you want people to be there for you, you need to be there for them too.

Learn to be a good listener, offer support when you can, and create a safe space for others to open up.

So, take a deep breath and reach out to someone today.

Share your story, ask for help if you need it, or just let someone know you’re there for them.

Lifestyle Changes That Made a Big Difference

I’m not gonna sit here and tell you that eating kale and doing yoga will magically cure all your mental health issues.

That’s not how this works. But I will say that making some tweaks to your daily routine can have a pretty big impact on your overall well-being.

First up, let’s talk about nutrition.

I’ll be honest, this is still a work in progress for me. I’m not some health guru who’s gonna lecture you about superfoods and whatnot.

But I have noticed that when I make an effort to focus more on eating whole foods, cut out more of the processed crap and include more protein and veggies in my meals, I feel better. It’s not a miracle cure, but it does make a difference.

Sleep is another biggie. I used to be a total night owl, staying up way too late scrolling through social media or binge-watching shows.

But now, I try to hit the hay at a reasonable hour. Why? Because I know how much it’ll wreck me the next day if I don’t.

Trust me, future you will thank you for getting those extra Z’s.

And we all know how social media can be such a total time-suck and a breeding ground for comparison and FOMO.

But nobody said you have to quit cold turkey.

I’ve now found a way to have a healthier relationship with social media. Now, about 70% of my scrolling time is spent on content that actually enriches my life.

Whether it’s learning something new or just enjoying wholesome content, it’s made a world of difference.

The key is to just regard everything you see on social media as ‘fake’. It’s not real.

As long as you’re not living through and seeing things from that person’s perspective, you have no idea if their seemingly ‘awesome life’ is even awesome at all.

And when something’s deemed as ‘fake’ to you, it helps you let go of this tendency to compare and soon nothing just really fazes you anymore online.

But perhaps the biggest change for me was finding new interests and hobbies.

After quitting my job, I stumbled into the world of marketing and discovered a whole new set of skills that brought me joy.

Now, I get to play around with making videos and exploring different aspects of marketing.

It’s given me a sense of purpose and excitement that I was sorely lacking before.

The key here is to be open to trying new things.

You never know what might spark joy or ignite a new passion. Maybe it’s painting, or coding, or heck, even underwater basket weaving.

The point is to find something that makes you feel alive and gives your days a sense of purpose.

These changes don’t happen overnight.

It’s all about small, consistent steps in the right direction. So be patient with yourself, celebrate the small victories, and keep moving forward.

Celebrating Progress: Big and Small Victories

Let’s talk about something that doesn’t get enough attention in the mental health journey – celebrating progress!

And I’m not just talking about the big, obvious wins. I’m talking about celebrating every single step forward, no matter how small it might seem.

When you’re in the thick of mental health struggles, it can be hard to see how far you’ve come.

You’re so focused on the day-to-day battle that you might miss the bigger picture.

That’s why it’s crucial to take a step back every now and then and acknowledge your progress.

For me, it wasn’t like I woke up one day and all my problems were solved.

It was a slow, gradual process of small changes and tiny victories.

But when I look back now, I can see how far I’ve come, and let me tell you, it feels pretty darn good.

One thing that’s helped me recognize my progress is mood tracking. Now, before you roll your eyes, hear me out.

It doesn’t have to be some fancy app or complicated system. For me, it’s as simple as jotting down a quick note about how I’m feeling each day.

Over time, these little snapshots can show you patterns and improvements that you might have missed otherwise.

And let’s talk about those small wins for a second. Did you get out of bed today even though depression’s telling you to stay put?

That’s a win! Did you speak up in a meeting even though anxiety was screaming at you to stay quiet?

That’s a win too! These might seem like tiny things to others, but in the mental health world, they’re huge accomplishments.

Setting realistic goals has been a game-changer for me.

Instead of overwhelming myself with massive, vague goals like “be happy all the time” (umm, I don’t think that’s a thing), I focus on small, achievable targets.

Maybe it’s doing one act of self-care each day, or reaching out to a friend once a week. These bite-sized goals make progress feel more tangible and achievable.

Learning to appreciate these small wins has completely shifted my perspective.

Instead of constantly focusing on how far I still have to go, I’ve started celebrating how far I’ve come, how much better I feel now as opposed to back when I was in a darker place.

Because progress deserves to be celebrated, no matter how small it might seem!

Now, I’m not saying you should throw a parade every time you brush your teeth (although, hey, if that works for you, go for it!).

But taking a moment to acknowledge your efforts and progress can be incredibly motivating. It’s like giving yourself a little mental high-five.

And here’s something else I’ve learned – progress isn’t always linear.

There will be good days and bad days, steps forward and steps back. That’s totally normal and okay.

The important thing is to keep moving forward, even if it’s just inch by inch.

You’ve Got This!

Whew! We’ve covered a lot of ground, from how I recognized the signs of my own mental health struggles to celebrating progress along the way.

If there’s one thing I want you to take away from my story, it’s this: your mental health matters, and taking care of it is not just important – it’s essential.

Everyone’s mental health journey is unique. What worked for me might not work exactly the same way for you, and that’s okay!

The key is to be patient with yourself, stay curious, and keep trying different strategies until you find what works best for you.

Don’t be afraid to seek help when you need it, whether that’s from a professional, a support group, or your loved ones.

Remind yourself that asking for help isn’t a sign of weakness – it’s a sign of strength and self-awareness.

And please, please, please don’t forget to celebrate your progress along the way.

Every step forward, no matter how small, is a victory worth acknowledging.

You’re doing the hard work of taking care of your mental health, and that deserves some serious recognition!

We’re all in this together.

I hope that by sharing my story, we can learn to support each other, and help break down the stigma surrounding mental health and create a more understanding, compassionate world.

So, keep taking care of yourself, keep moving forward, and most importantly, be kind to yourself along the way. You’ve got this, and I’m rooting for you every step of the way!