How to Cope With Midlife Mental Health Issues
Midlife is a challenging time for many people. It’s when we begin to see the consequences of decades of choices (wise, unwise, or other-wise) and face the prospect of an uncertain future. We may struggle as relationships with our partners, children, and extended family change. We might be forced to grapple with aging parents or less-than-ideal home situations. And we almost certainly experience a fair amount of professional dissatisfaction.
It’s probably no surprise that, at this point in history, there’s been a spike in midlife mental health issues such as depression, anxiety, sex and intimacy issues, grief and loss, substance abuse, and suicide. However, you don’t have to let these challenges overwhelm you. There are plenty of ways you can thrive during this time in your life rather than just survive it. Here are some strategies for coping with midlife mental health issues and staying happy throughout your 40s, 50s, and beyond.
Be aware of your mental health triggers
We all have mental health triggers, but for some people these are much more pronounced during midlife. Be mindful of the times when you’re more likely to experience an episode. Are there certain environments or situations that are particularly difficult for you? Is there a specific issue that always seems to bring you down? Do certain times of the year make you more susceptible to depression or anxiety? When you’re aware of your mental health triggers, you can take steps to avoid or minimize them as much as possible. For example, if you know that you’re more likely to have an episode of anxiety when you’re hungry or tired, schedule time to eat and rest.
Meditate and take care of yourself physically
There’s a growing body of evidence that shows the benefits of meditation for both mental and physical health. In fact, as many as 50% of people who meditate say they’ve benefited from it, while only 10% of people on medication do. Meditation may reduce anxiety, improve self-esteem, and offer relief from chronic pain. It may even protect the brain from certain types of aging and degeneration.
Meditation can be done in many ways. Some people use guided visualizations to focus on images that give them peace, comfort, or joy. Others prefer mantras, or repeating a phrase over and over again in their heads. Still others prefer to focus on their breath and let their thoughts come and go as they will. Whatever type of meditation you choose, it’s important to do it regularly and stick with it over time. You might want to try meditating daily for a month and see what happens. Once you’ve found a type of meditation you like, you can incorporate it into your daily routine like you would any other habit, like brushing your teeth or exercising.
Discover what brings you happiness
Examine your life and see what brings you happiness. What activities do you do regularly? What are your hobbies and pastimes? What types of relationships do you have and with whom? What types of activities do you engage in with your friends and family? What types of work do you do? What do you do that gives you a sense of joy? What do you do that brings you a sense of purpose? Where do you spend the majority of your time and energy? What do you do that brings you peace and fulfillment? What do you do that makes you feel useful and needed? What do you do that makes you feel happy? What do you do that makes you feel loved? What do you do that brings you a sense of meaning? Take some time to understand what self-love really looks like for you when you put it into practice.
Take care of your relationships
Good relationships are one of the best predictors of happiness. Unfortunately, many relationships tend to decline as people age. First and foremost, if a relationship is unhealthy, you want to make it a priority to take steps to make it healthier. The good news is that you’re in a much better position to make changes now than you were in your twenties or thirties.
If you’re in a romantic relationship, you have the opportunity to create a lifelong partnership that goes beyond the honeymoon phase and thrives through the many ups and downs of life. If you’re in a platonic relationship, such as a friendship or a relationship with family members, you can choose to nurture it and make it stronger. If you’re in a romantic relationship, you have the opportunity to choose a lifelong partner who makes you feel happy, loved, and fulfilled. If you’re in a platonic relationship, you can choose to let that person into your life and open yourself up to the joy that comes from being close to others.
Find meaning in loss or change
Life is full of challenges that can take a toll on our mental health. One of the most difficult ones is to find meaning in loss or change. This may be especially challenging in your midlife. Ironically, the very challenges that can overwhelm us may also be the ones that provide us with the opportunity to grow as individuals.
Find meaning in whatever challenge is currently overwhelming you. For example, if you’re experiencing a mental health crisis due to depression or anxiety, you could find meaning in discovering ways to manage your symptoms and live a happier life. If you’ve lost a loved one, you could find meaning in the gifts you received from your relationship with that person and the memories you have of them. If you’re experiencing a major life change, such as retirement, you could find meaning in the opportunity to pursue a passion that you’ve always wanted to do but couldn’t due to work-related obligations.
Let go of ideas and beliefs that no longer serve you
As you age, you have the opportunity to reflect on your life and question the beliefs and assumptions that have shaped your path to this point. As you do so, you may discover that some of these ideas and beliefs no longer serve you.
Let go of these ideas and beliefs. You don’t have to keep them because they’re “normal.” You don’t have to keep them because they’ve always been a part of your life. You don’t have to keep them because others have them too. You don’t have to keep them because you’ve always had them. Let go of ideas and beliefs that no longer serve you. Let go of ideas and beliefs that no longer make you happy. Let go of ideas and beliefs that no longer make you feel fulfilled. Let go of ideas and beliefs that no longer serve you so you can make room for new ones, ones that make you happy, fulfilled, and living the life you truly want to live.
Find a Therapist as a Guide
One of the most important things you can do to cope with midlife mental health issues is to find a therapist and make regular appointments. A therapist can help you process and unpack troubling thoughts and feelings so you can move past them and live your life fully. A therapist can also help you build the skills you need to cope with the challenges of midlife. There are many therapeutic approaches, but the most important factor is finding a therapist you feel comfortable with.
Furthermore, a therapist doesn’t have to be someone you see only when you’re struggling. In fact, some therapists specialize in helping clients prevent future mental health issues and make positive changes in their lives. A therapist can be a great guide through the challenges of midlife and beyond. A therapist can help you process troubling thoughts, emotions, and experiences so you can move past them. A therapist can help you develop helpful coping skills and make positive changes in your life.
Therapy for Midlife Transitions
Interested in learning more about holistic therapy? Let’s talk. We provide free 15-minute consultations for anyone interested in starting therapy services. Appointments are available online (using Zoom) or in person at one of our offices (located in Roswell and Tucker, Georgia).
