No matter how hard you try, there may be times when you struggle with your mental health. It is completely normal and nothing to be ashamed of. While some people may develop a mental illness or need inpatient treatment, most can work through their mental health issues by taking care of themselves in various ways. From things like eating healthier (beets, anyone?!) to getting enough sleep, taking care of yourself is a priority.
Whether you like to exercise or relax, here are some ideas for what you can do to tackle your mental health and wellness. Remember, your oxygen mask needs to be put on first before you care for others. Also, keep in mind that you may need to take even more steps to ensure your mental health during incredibly stressful times, such as a pandemic.
10 WAYS TO BOOST YOUR MENTAL HEALTH
1. Get Enough Exercise
You don't have to join a gym, but even a little movement in your day can help boost your mood. When you move, your body releases stress-relieving hormones and mood-boosting chemicals. It's a powerful way to combat stress, anxiety, and depression. To increase the benefits, aim for 30 minutes of activity per day and try to have some of it outdoors, as exposure to sunlight and being in nature can also increase serotonin levels in your brain. An added bonus? Exercise can also help you live longer.
2. Eat a Well-Balanced Diet and Stay Hydrated
Food does not just nourish your body; it feeds your brain. Certain foods help produce feel-good chemicals that boost your mood. Protein-rich foods help keep you alert. And eating a wide variety of fruits and vegetables — like beets that help improve blood flow, lower blood pressure, and increase exercise performance — can be especially helpful. Even foods rich in omega-3s are shown to improve mood and increase cognitive functioning. Along with this, be sure to check for vitamin deficiencies and consider cutting out sugar or caffeine, as these things may affect your mental health. Proper hydration is also crucial for maintaining good mental health. Dehydration can lead to cognitive impairment, mood swings, and reduced concentration. In addition to drinking water, you may also consider incorporating alternative hydrating options like the Myers Cocktail in San Francisco, or any other nutrient IV therapy that can help replenish essential vitamins and fluids to support both your physical and mental well-being. Staying adequately hydrated is a simple yet effective way to ensure your brain functions optimally and promotes overall mental wellness.
3. Try Something New
Trying something new can help challenge you and create feelings of achievement. Change up the order of your day, walk a different path, sign up for a mental health course, plan a fun trip, or change out the pictures in your home. Routines are good, but new things help the brain stay young and keep you happy.
4. Book a Date with Yourself
Spending time with yourself is important. It helps keep you happy when you make time for the things you enjoy. Whatever you like doing but don't feel that you have enough time for, make sure to make YOU priority and set a date with yourself. This helps reduce irritability and gives you something to look forward to. Getting ready for the day is also helpful for boosting mental health. Dressing and doing your hair or makeup will help you start the day with a positive mood, ready to tackle things as they come.
5. Practice Meditation and Mindfulness
Meditation, mindfulness, or prayer are ways to introduce relaxation into your life and help reframe your state of mind. It can help create a sense of calmness. Gratitude journals are also helpful and help boost happiness and release negative feelings. To get the full benefit, use your five senses as you practice mindfulness. For example: As you eat your beet salad for lunch, picture the beet in your mouth -- the vibrant colors, the crisp texture, the juicy taste, or the health benefits. Listen to the crunch and savor the taste and smell. It really works!
6. Get Out of Your Head
Stress can get to the best of you. Practice little strategies to help you get out of your head, like a quick writing prompt in your journal or do a quick breathing exercise when you are feeling overwhelmed: Close your eyes and take 10 deep breaths or list off five things that you are grateful for in that moment. Laughter can also help boost your immune system and offer relaxation. Learn what triggers your stress so you can work to avoid it and keep those good vibes going!
7. Avoid Drugs, Alcohol, and Other Addictions
When you get stressed, it may be tempting to turn to alcohol, drugs, or other addictive options. However, these things only serve to aggravate your problems long-term. Other temptations include food (overeating or sugar addiction), gambling, shopping, etc. These do not support a healthy mental state, so do your best to avoid them!
8. Volunteer
There is just something about helping others that makes you feel good. It can boost your mood and build your self-esteem. Volunteering also enriches your life and can expand your social circle. Sometimes, it even helps reframe your situation and makes you realize that you are in a better place than you thought.
9. Get Enough Sleep
Most people do not get nearly the amount of sleep they need. Sleep helps restore your body and mind; your brain recharges and your immune system repairs itself. Without it, your mood and concentration are affected, and you may be more irritable or likely to make a mistake. Turning off your screens an hour before bed can help you fall asleep easier, as can limiting food and caffeine right before bed. Getting the right amount of sleep is one of the most helpful things you can do for your mental health; yes, even a coveted nap can be a mood booster or just the thing you need.
10. Surround Yourself with the Right People
Who you choose to spend time with matters. Healthy people create healthier friendships and make the best support networks. Additionally, talking to others about your issues can help with your mental health as well. Getting out of the house for friend time is as important as making a date with yourself. While it's hard right now during the pandemic, even video or phone calls are better than nothing.
GET HELP WHEN YOU NEED IT
Of course, if your struggles go beyond the everyday, it's important to get help. This is a sign of strength, not weakness. Seek out help when you need it. There are numerous facilities, resources, medicines, and psychiatry methods that can help people cope with mental illness and substance abuse issues. Consider this tip number 11!
Meet the Author
Patrick Bailey is a professional writer mainly in the fields of mental health, addiction, and living in recovery. He attempts to stay on top of the latest news in the addiction and the mental health world and enjoys writing about these topics to break the stigma associated with them.
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