Evaluating Your Values for Mental Health Recovery

Mental health recovery is a journey that requires patience, understanding, and a commitment to self-care. I had lost myself in anxiety and depression. Most of my daily actions were reactions. I felt like I was pivoting around the things happening around me, and I was not being intention. Which created a large feeling of aimlessness. What did I even value anymore? Obviously, safety was the first thing to my mind. My brain had be rewired by domestic abuse to just survive in fight or flight mode. Making decisions purely based on safety and not enjoyment, peace, and connection.

This went on for years. I'd stay at home, because it felt safe. I knew the sounds of my place, I knew my dog would would follow me from room to room like a mini bodyguard, and I knew all the doors were locked. Don't get me wrong, it's good to have that safe space. But, I was lacking goals to live out the meaningful life that was waiting for me.

My therapist had me write out my Values. Sounds easy, right? I felt stuck. What did I value at that given moment in life? Values are what we find important and meaningful in life. This is different for every individual and can change over time.

Here are some categories to consider when trying to evaluate your values.

• Family Circle: What kind of relationship do you want with your family members?

• Couple/ Intimate Relationships: What kind of partner do you want to be? What quality of relationship do you want to be apart of?

• Friendships/ Social: What friendships are important to cultivate? What kind of friend do you want to be?

• Employment: What kind of work is valuable to your life? What kind of employee do you want to be?

• Education/ Personal Growth: What would you like to know more about? Skills, certifications, etc?

• Recreation: What relaxes you? How can you incorporate fun into your life?

• Spirituality: What kind of relationship to you want with your Higher Power? God, Nature, Earth, Religion.

• Community: What kind of environment do you want to be apart of? How can you contribute to your community?

• Physical Well-Being: How do you look after yourself? What values do you have considering your body and mind?

Establishing your values will help you walk the road of life with intention.

Evaluating Your Values Where They Are Now and Where You Want Them To Be

Put any obstacles aside for the moment. Think about what brings meaning into your life for each section. Maybe family relationships is something you really value, but at the current moment some relationships are strained. Set that aside and evaluate how valuable those relationships in your life.

When I started this evaluation, I really had to be honest with myself. My first instinct was perfection. I wanted all categories to be meaningful and I somehow became this perfect model of each. But, it was explained to me that is not the point. In my friendship category, I wrote adjectives of the type of friend I wanted to be. Supportive and engaging were two that I really focused on.

Once every category is filled out, then currently rate how you view each category is going CURRENTLY. Are some categories high in value but currently set off to the side? This categories can become your road map on where to start to add value to your life.

I valued physical well-being extremely high. Although I had taken steps to ask for help in therapy to improve my mind, I was really neglecting adding in physical workouts, meditation, and intentional time for myself to reflect. This gave me a road map to take steps (big or small) to improve my physical well-being. I chose this category as my first big focus, because with striving on my body and mind becoming healthier, I am more capable of being a better friend, family member, and coworker.

Please share your thoughts on exploring your values or stories of improvement on my Contact Page. Sharing your achievements or even struggles with another can help put things into perspective.