Disclaimer: I am not a medical professional. The information on this site/post is based on my personal experience and is to be used solely for informational purposes. If you are suffering from any mental health condition, please seek advice from a medical professional, such as your physician or counselor. For urgent care, in the US call 988.
Mental Health and Wellness is a topic that has been at the forefront of life for many of us, lately. Looking for ways to improve our mental health is vital for a more fulfilled life.
According to the experts, improving mental health can lead to better overall physical health, improved relationships, more effective problem-solving skills, and even improved productivity. Who doesn’t want all of that?
Regardless if your mental health issues are caused by genetics, environment, lifestyle choices, or traumatic events, finding ways to improve our mental health can help us to have increased self-esteem, greater resilience, improved concentration, and better overall quality of life.
If you are someone who would love to improve your mental health and well-being, check out these 10 Tips to get your moving in the right direction.
1. Spend Time With Family & Friends
Often times when we are feeling down or anxious we have the tendency to isolate ourselves. But that is actually counter-productive to our mental health. It is one thing to spend some time reflecting and gathering out thoughts, but another to avoid connecting with people altogether.
I encourage you to seek out relationships in your life that are positive and be open to cultivating new relationships.
2. Take a Look at Your Diet
By that I mean, look at what you are eating. Did you know that some foods can increase mental health issues and other foods can help boost your mental wellness? Foods such as alcohol, caffeine, artificial sweeteners, many energy drinks, processed foods, and high-fat foods can have negative effects on our mood.
Foods that boost our mental wellness, include those with Omega-3’s, quality protein, fiber, and polyphenols. Such as salmon (and other fish), nuts, greek yogurt, whole grains, blueberries, and dark chocolate. (Yeah for dark chocolate!)
Consider the foods you consume daily and see if you can swap out some of the not-so-great food options for those that are better for your mind and body and can improve mental health.
3. Take Time For Yourself
Above I suggested that you connect with family and friends, which is important. But it is just as important to be sure that in your busy life, you take time for YOU. What does that look like?
It could be spending 15 minutes meditating every day or sitting in your car an extra 10 minutes before going into the house after work to decompress. Spend a few minutes after everyone else has gone to bed to enjoy your favorite show or read a book. Get up a few minutes before everyone else to enjoy your coffee and read your daily devotions.
You find what ME TIME would look like for you.
4. Help Others
Did you know that doing things for others can actively improve your sense of well-being? It’s true! When we give to or help out others it can dramatically decrease our stress levels and increase our sense of calm and reduce anxiety and depression.
Not sure how you can implement that into your life? Try volunteering for a local charity that is close to your heart. Deliver Meals on Wheels to help out seniors in your area, and offer your time or services at a local animal shelter. Help a frazzled mom by watching their kid for a couple of hours. Find out what is needed at your local homeless shelter and start a donations drive.
Again, find what works for you!
5. Get Outside
Did you know that being outside can actually improve your mood? Now if being on in the rain, only depresses you don’t do that. But for some, dancing in the rain may be just what the doctor ordered.
Being in nature can restore and rejuvenate your spirit. Talk a walk on a beautiful day, go for a stroll at a botanical garden, walk on the beach, or go fishing. While you are outside, try to really LOOK around and appreciate all that nature has to offer.
A beautiful sunrise (or sunset), the sights and smells of the ocean, the quiet of an early morning stroll. Soak it all in.
6. Practice Gratitude
When we take stock of all the things we have to be grateful for, it can give us a sense of peace. Maybe life isn’t great for you at the moment, but I guarantee you can find SOMETHING to be thankful for.
A spirit of gratitude may not come naturally. Practice is the key. The more you do it, the more you will find you actually have to be grateful for.
Are you grateful that you have a place to sleep at night, a meal to eat, a family, a job? Maybe you are grateful for a good test result or the fact that your car started this morning.
Make a list daily or weekly and take inventory of your blessings.
7. Exercise Regularly
We all know that exercise is good for our physical health, but did you know it is great for your mental health as well? Yup. I admit I am not a fan of intentional exercise. Going to the gym is not for me. For some, however, the gym is an essential part of their day.
Moving our bodies creates chemicals in our brains like endorphins and serotonin that improve our mood. Wow! That is amazing. Find what exercise works for you. Could be walking, running, yoga, or weight lifting.
If you are not a fan of intentional exercise, find a fun activity such as roller skating or swimming to incorporate movement into your day.
8. Take Breaks From Technology
While it may seem counter-intuitive to take a break from technology, science has proven that the constant stimulation that our phones (endless scrolling), computers, and video games provide can cause us to have more anxiety in our lives.
Limiting or taking breaks from all of that can improve our anxious feelings, help us to get better sleep and even improve our relationships.
9. Practice Mindfulness & Meditation
Mindfulness and Meditation are two very beneficial practices that can help to center and calm our minds and ultimately reduce our anxiety levels.
Mindfulness allows us to be aware of and appreciate things in the present and Meditation allows us to quiet our minds and get rid of negative thoughts. Both practices are great ways to reclaim the calm in our minds.
10. Seek Professional Help
Last but not least, sometimes, despite our best efforts, we need to implore a professional to help us get through difficult times. Anxiety, depression, and other mental health issues can oftentimes be more than we can deal with alone.
Seek out a therapist and/or a doctor to help get you to a better place mentally. You can find a list of local therapists here. You can ask your primary doctor to help guide you or get a recommendation from a friend.
These are just a few suggestions on how you can improve your mental health with small things you can do daily. Consider your life and lifestyle. Take inventory of what serves you well and what doesn’t. Remove the things that tend to cause a negative effect and seek out those that result in a positive effect on you, your life, and your mental health.
