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31 Tips to Boost Your Mental Health. 1. Track gratitude and achievement with a journal. Include 3 things you were grateful for and 3 things you were able to accomplish each day. 2. Start your day with a cup of coffee.
Apr 24, 2024 · When you learn how to train it well, you can bounce back from difficult situations and can accomplish incredible feats. If you want to experience greater overall life satisfaction, you must be in good mental health. Mental fitness includes strength, toughness, and resilience.
- Overview
- 1. Get restful sleep
- 2. Cut back on social media
- 3. Strengthen your relationships
- 4. Move your body on your own terms
- 5. Savor nutrient-rich foods
- 6. Know when to take it easy
- 7. Make time for rest
- 8. Get some sunshine
- When to reach out
Mental health is a widely discussed concept, these days. You might notice discussions about mental health online, in conversation, on your favorite show, or any number of other places.
But widespread, frequent use of any term can lead the meaning to become blurred, if not misinterpreted entirely. So, if you come across the term often but still have some uncertainty around exactly what “mental health” refers to, you’re definitely not alone.
“Mental health is about the functionality of your brain and all that impacts it,” says Oludara Adeeyo, a psychiatric social worker and author of “Self-Care for Black Women.”
In a nutshell, mental health includes your psychological and social well-being. It also encompasses your emotional health, or your ability to name, address, and regulate your emotions.
Many factors play a part in mental health, some of which you can’t control, such as genetics, life experiences, and family history.
But you do have influence over a wide portion of your mental health, notes KC Davis, a licensed professional counselor and author of “How To Keep House While Drowning.”
Sleep isn’t just a nonnegotiable for physical health. It also plays an essential role in mental health.
One 2021 study included data from 273,695 adults in the United States. The researchers found that people who averaged 6 hours of sleep or less per night were about 2.5 times more likely to report frequent mental distress than those who averaged more than 6 hours of sleep.
The quality of your sleep matters, too: Disrupted sleep can contribute to mental health symptoms.
To get enough high quality sleep, try starting with these habits:
•Avoid caffeine after 3 p.m.
•Try to wake up and go to sleep at the same time every day.
“Constantly consuming information about other people’s lives may cause someone to compare themselves and promote feelings of low self-worth, which increases feelings of anxiety and depression,” says Adeeyo.
To spend less time on social media, try to:
•keep your phone in a drawer or outside your bedroom while sleeping
•make a list of alternate, more meaningful activities to replace your usual scrolling sessions
•turn off notifications or delete social apps from your phone
Learn more about building a healthier relationship with social media.
Humans are social creatures, and strong relationships can have a positive influence on your mental health in various ways.
Friendships, for example, can:
•ease feelings of loneliness
•make it easier to get emotional support
•add meaning to your life
You have plenty of options for cultivating positive connections and nurturing your friendships:
Exercise offers a range of mental health benefits, including:
•relieving stress
•lifting mood
•helping you fall asleep faster and sleep longer
•helping you manage symptoms of depression and anxiety conditions
Movement can involve something different for every person, and it doesn’t have to mean going to the gym — unless you genuinely want to. Instead, make movement enjoyable for you by opting for physical activities that work best for your body, health, and preferences.
Certain foods can also affect your mental health. To support improved mental health, try expanding your current diet to include foods packed with mood-boosting nutrients like:
•berries
•bananas
•beans
•whole grains
•fatty fish, like salmon
On difficult days, you might find it tough to do any of the above, which might make you feel even worse.
At times like these, Davis encourages turning to compassionate, more accessible strategies, like:
•creating a hygiene kit when you can’t shower — think dry shampoo and cleansing body wipes
•setting a timer to clean something for just 5 minutes
•buying a prepackaged meal when cooking anything feels close to impossible
A similar approach you can try? Commit to taking one small step every day.
While what constitutes “rest” may vary from person to person, it generally means giving your mind and body the opportunity to unwind and restore.
Do you find it challenging to relax and feel rested?
Rosie Acosta, meditation and yoga teacher and author of the book “You Are Radically Loved,” offers yoga Nidra, a sleep-based meditation, as one option to try.
She recommends the following steps:
•Lie on your back with your hands by your sides. Spread your feet apart — the distance of your hips, or a bit wider.
•Think of being relaxed, yet present. You feel calm, but still aware.
“The sun is a great source of vitamin D, and studies show it can improve attitude and mood,” says Taylor.
Your outdoor time doesn’t have to be long, either. As Taylor notes, “Five minutes of blue skies can do your mind and your heart some real good.”
Stuck inside all day? If you have several minutes, Taylor recommends:
•taking a quick walk
•sitting in your backyard
•standing outside breathing in the fresh air
The strategies above can help improve mental well-being, but they can’t “cure” any mental health conditions.
To put it another way, making changes in your habits may not always relieve persistent mental distress. Working with a therapist, however, can be a particularly powerful way to improve mental health.
You can consider professional support at any time. You don’t need to have depression, anxiety, or any specific mental health symptoms to benefit from therapy.
That said, reaching out becomes particularly important if:
•you’ve experienced a stressful or traumatic event
•you feel more upset, anxious, or sad than usual
- Margarita Tartakovsky, MS
Apr 29, 2024 · Key points. Regular exercise rewires your brain to combat stress and enhance memory, emotional regulation, and focus. Enhance emotional intelligence by reflecting on and labeling your feelings...
May 20, 2022 · Your mental strength, which affects how you deal with stress and challenges, can be built up by acknowledging your feelings and practicing self-compassion.
Aug 29, 2024 · Looking to boost your mood, handle your emotions better, or build resilience? These six life-changing strategies for improving mental health and well-being can show you how. Understanding good mental health. Your mental health influences how you think, feel, and behave in daily life.
Dec 3, 2023 · Using positive reappraisal, adding positive stuff to your brain, and setting goals are also constructive ways to improve mental and emotional health.
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related to: How do I train my mental health?info.relias.com has been visited by 10K+ users in the past month
Award-Winning Learning Content Specialized for Behavioral and Mental Health Professionals. Evidence-Based E-Learning Content Created By Behavioral Health Subject Matter Experts.
Professional Therapy Made Simple. You Deserve to Be Happy. Don't Wait, Sign Up Today. Our Licensed Therapists are Ready to Help. Now is the Time to Put Yourself First.
Clients might start feeling better as soon as they hit send. - Self
m4.havenhealthmgmt.org has been visited by 100K+ users in the past month
Award-winning care teams to support your family's health and wellness! Looking for mental health services near me? We're here to help.
