Taking Care of Your Mental Health Through Self-Care and Food

Mental and physical health are closely connected. People living with chronic conditions, such as diabetes, heart disease, or chronic pain, may also be more likely to experience mental health challenges like depression, anxiety, or panic symptoms. During May, which is Mental Health Awareness Month, we aim to build awareness on the mental and emotional challenges experienced by those with chronic illnesses.  

What does self-care really mean?
Self-care is not about being perfect. It’s about doing small, intentional things that support your health, bring you comfort, and help you feel more grounded.
Self-care can look like:

• Eating nourishing foods 
• Taking time to rest 
• Setting healthy boundaries 
• Being kind to yourself in your thoughts 

Simple, everyday examples of self-care

• Scheduling a doctor’s appointment you’ve been postponing 
• Going for a walk or opening a window for fresh air 
• Listening to music that helps you relax or feel uplifted 
• Choosing a balanced snack 
• Brushing and flossing your teeth 
• Washing your face with care at the end of the day 
• Recognizing when you need a recharge, and prioritizing rest 

These small actions may seem simple, but over time they add up and support both mental and physical health. 

Reframing negative thoughts
We all experience negative thoughts from time to time. The goal is not to eliminate them completely, but to learn how to respond to them in a more balanced and supportive way. Here are a few examples:

• “I’m so silly!” → “I made a mistake—it happens.” 
• “I’m bad at this.” → “I need more practice, and I’m still learning.” 
• “This is too much for me.” → “I am strong and able to overcome challenges. What or who could help me do this?” 

This shift may feel small, but over time it can make a meaningful difference in feeling more positively about yourself.  

Socializing to Support Mental Wellbeing
Social connection helps us stay mentally and emotionally well – and it has physical health benefits too! Having regular social activity lifts our mood, decreases symptoms of depression, anxiety, and stress. Social connection even lengthens our life expectancy! Consider reaching out to a friend, family member, neighbor, or joining a support group to stay social.  

Where do you start?
Start wherever you are, with whatever feels manageable. Self-care and healthy habits are built over time, and usually through routine. Try adding one new self-care activity to your daily or weekly routine. Remember that it’s completely normal to have days where things don’t go as planned. What matters most is gently continuing forward, without labeling those moments as failure. 

Supporting Mental Health Through Food
What we eat can influence our mood, energy, focus, and overall mental well-being. The goal is not to follow a strict diet, but to consistently fuel your body and brain in a balanced way, which is what we are all about here at God’s Love We Deliver. Here are some eating tips for mental wellbeing: 

Keep your blood glucose (blood sugar) stable
Mood swings, irritability, and low energy can sometimes be linked to blood sugar fluctuations. Try to:

• Eat every 3–4 hours 
• Combine protein, healthy fats, and carbohydrates in meals. For example: 
  • Greek yogurt with berries and nuts 
  • Eggs with avocado and whole-grain toast

Include healthy fats for brain health
Your brain needs healthy fats to function optimally. Good sources include: 

• Fatty fish like salmon and sardines 
• Walnuts 
• Chia seeds and flaxseeds 
• Olive oil and avocado

Support your gut health
The gut and brain are closely connected, often referred to as the gut-brain axis. Include: 

• Fermented foods such as yogurt, kefir, kimchi, and sauerkraut 
• Fiber-rich foods like vegetables, beans, and whole grains 

Don’t skip protein
Protein helps support the production of important brain chemicals that influence mood and motivation. Sources include: 

• Eggs, poultry, and fish 
• Beans, lentils, and tofu 
• Dairy or plant-based alternatives 

Be mindful of nutrient intake
Low levels of certain nutrients can affect how you feel. If you experience ongoing fatigue or low mood, it may be worth discussing with a healthcare provider. Key nutrients include: 

• Vitamin D 
• B vitamins (including B12) 
• Iron 
• Magnesium 

Be mindful with caffeine and alcohol
Too much caffeine may increase anxiety or disrupt sleep. Alcohol can negatively affect mood, especially when consumed in excess or during low periods. Moderation and timing can make a difference. 

Stay hydrated
Even mild dehydration can impact mood, concentration, and energy levels. Aim for about 6–8 glasses of water per day, adjusting based on your activity level and needs. 

Let go of guilt around food
Food should not come with guilt. Enjoying what you eat is part of a healthy relationship with food. Instead of: 

• “I shouldn’t have eaten that” → “I enjoyed that, and I can make balanced choices moving forward.” 

Practice mindful eating
Mindful eating helps you stay more connected to your body’s hunger and fullness cues. 

• Sit down when eating 
• Slow down and chew thoroughly 
• Pay attention to taste, texture, and satisfaction 

Final thoughts
Taking care of your mental health doesn’t require drastic changes. It’s built through small, consistent actions—how you speak to yourself, how you care for your body, and how you nourish yourself. Above all, aim for consistency over perfection, and kindness over criticism. Small steps, repeated over time, can have a meaningful impact on both your mental and physical well-being. 

Visit our website: glwd.org/Nutrition, for more information about the connection between nutrition and mental health.