As we are continuing our journey in pursuit of nurturing our well-being and mental health, it is important to understand what is happening in our internal world so that we are better able to ask for what we need and get good support. Mental health is a broad term that encompasses varying aspects of our emotional and physiological well-being. Thankfully society has lessened the stigma around mental health and seeking help for it. One of the best things we can do for our mental health is pause and be curious about what may or may not be working for us. Here are a few ways to understand our mental health better and ultimately improve it.
Before, During, and After Technique
A valuable tool that we often use at our sister company, Anchored Counseling Company, is called the Before, During, and After technique. This technique helps understand our experiences, triggers, and other situations that we may encounter related to our mental health. It can also help us understand patterns that may show up and underlying needs going unmet.
- Before: The before column helps us understand our triggers. This is also where we identify what we were experiencing prior to an experience. This can be applied to both proactively, before an event, and retroactively, after the event. We also explore historical triggers, which helps us understand where this may have shown up before.
- During: The during column helps us understand what is happening in the moment of our trigger or experience. It explores various categories such as thoughts, emotions, physical sensations, behaviors, and urges. These are all important aspects to help understand our internal world better, and when we can name our physical sensations, it may help us tie it to our emotional state. For example, if our chest feels tight, perhaps we are experiencing anxiety.
- After: The after column explores short-term and long-term consequences and outcomes from the event. By assessing this, we can better understand if the event was beneficial or detrimental to our mental health.
Tuning Into Our Bodily Signals
One of the most helpful tools when navigating your mental health is by tuning into your bodily signals. Our bodies are amazing at letting us know what is going on internally, and these signals may provide clear indicators of our emotional state. For example, feelings of discomfort may indicate fear or shame, and then once we recognize this, we can explore what our bodies may be needing. Perhaps if you are feeling shame, one might need compassion or comfort. By tuning in, we are better able to serve our mental health.
Recognizing Patterns and Setting Appropriate Boundaries
A helpful way to nourish and improve our mental health is by recognizing current patterns. Perhaps you are overcommitting to too many activities and you are feeling stressed or burnt out. This is where boundary setting may be helpful. Instead of saying yes to every event, take time to assess whether or not you have the physical, mental, and emotional capacity. It is ok to say no and by setting boundaries, you are prioritizing your mental health.
By understanding what is good for our mental health, we can make values-aligned decisions that focus on prioritizing our well-being. This will ultimately lead to improved mental health when we understand ourselves and our needs better. You are not alone on this journey.
Additional Resource:
Safe and Connected Masterclass: In this free masterclass you will learn how to identify and foster meaningful relationships. This masterclass will teach you how to have effective communication, set healthy boundaries, and build emotional intelligence for authentic, quality relationships. You can enroll in the class here.
Compassionate Affirmation: “My mental health is just as important as my physical health.”
Becoming Anchored in Hope,
Laura
LPC-MHSP, CEDS-C, ACS, NCC
At Becoming Anchored Co., we are dedicated to supporting individuals on their journey toward personal growth and well-being. Our mission is to provide tools and insights that foster resilience, connection, and authenticity.
Our evidence-based resources, including our podcast and courses, are designed to empower you. We have also curated a selection of thoughtfully designed products to help you stay anchored – that you can wear on your path to discovery and growth.
We believe in the importance of creating a nurturing and inclusive environment where every story is valued and honored. Join us in our commitment to thriving and flourishing together.
