Imagine you are carrying a BIG, HEAVY bucket of water. Now if you have to carry it for 2 minutes from one room to another, it’s not a big deal, right?
But what if you have to carry it for 20 minutes? Hurts a little now, doesn’t it? Aches your arm?
Now, what if I ask you to carry that same heavy bucket for 2 days, 2 weeks, 2 months, or even 2 years?
Seems impossible, right?
All your worries, stressors, anxieties, guilt, shame, regrets – are part of that bucket!
Holding onto these can weigh us down more than we realize. Letting them out is crucial for our mental wellbeing!
Here’s how you can start doing:
Talk it out:
- Dedicate regular time to talk about your worries, anxieties, and anything else weighing on you. Schedule a “vent session” with a trusted friend or family member. Set aside 15-20 minutes where you can both share what’s on your mind without interruptions.
- Choose someone you trust completely, someone who will listen without judgment. It could be a friend, family member, therapist, or even a supportive online community. Talking to someone who understands can make a big difference.
Write it down:
- Keep a daily journal. Spend 10-15 minutes every night writing about your day, your feelings, and any worries. Don’t worry about grammar or style—just let it flow.
- Try a “worry jar.” Write down your worries on small pieces of paper and put them in a jar. At the end of the week, read them and reflect on how you feel about each one now.
Get moving:
Aim for at least 30 minutes of physical activity each day. This can be anything from a brisk walk, yoga, dancing, or a workout session.
Practice mindfulness:
- Start with 5 minutes of deep breathing each morning. Breathe in for 4 counts, hold for 7, and exhale for 8.
- Try following a fitness/meditation app or YouTube channel to keep you motivated and add variety.
Find a creative outlet:
- Dedicate at least 1-2 hours every week to a creative activity you love, whether it’s painting, playing an instrument, writing poetry, crafting, playing a sport, dancing, etc.
- Take a class in something new that interests you—Not only will you learn a new skill, but you’ll also have a new way to express your emotions.
