Tips to boost your mental health

TIPS TO BOOST YOUR MENTAL HEALTH

High levels of mental health are linked to increased learning, creativity, and productivity. They also make you more empathetic and sociable.  We enjoy life and the people we share it with. There are some tips you can easily take right now to improve your mental health and wellbeing.  

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Get enough sleep

Sleep helps regulate the chemicals in our brain that transmit information. If we don't get enough sleep, we can start to feel depressed or anxious. Stick to a regular sleep-wake schedule, even on weekends, and make sure your bedroom is dark, cool, and quiet. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.

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Eat well

Certain mineral deficiencies, such as iron and vitamin B12, can give us a low mood. Eating well is key to overall health, including your mental well-being. Try incorporating fruits and vegetables in your diet more often along with brain-boosting foods like avocados and salmon. Cutting back on alcohol and/or drug consumption can help improve your mental wellbeing and help you feel better in general.

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Get plenty of sunlight

Sunlight helps our brains release chemicals that affect our mood, like endorphins and serotonin. In the winter months, when there isn't much sunlight, some people experience a type of depression known as seasonal affective disorder. Do your best to enjoy 15 minutes of sunshine, but make sure you keep your skin and eyes safe.

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Keep active

Exercising can help eliminate low mood, anxiety, stress and feeling tired and lazy. It is also linked to living a longer life and living a healthier lifestyle. Just 30 minutes of walking every day can help boost your mood and improve your health. If you struggle, try motivating yourself by running with a friend or listening to your favorite music/ podcasts while going on a long walk. Just keep moving.

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Set goals and priorities

Think of something in your life you want to improve and come up with a plan to take a step in the right direction. Create SMART goals: specific, measurable, achievable, relevant and time bounded. You'll experience a marvelous sense of accomplishment and self-worth as you progress toward your goal.

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Try Mindfulness and Meditation

Regardless of your spiritual or religious beliefs, meditation can be an effective, joyful way to minimize stress and improve your mental health. Meditation can reduce negative rumination and stress. It can also improve relationship satisfaction. Whether you choose to follow an in-person guide at a class or workshop, or download an app on your phone, there are many resources that can train you to relax and breathe in this mindful way.

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Laugh loud, laugh often

Laughter can be therapeutic. Laughter can boost your immune system, ease pain, relax your body and reduce stress. Try going to a comedy club or binge-watching a new comedy series.

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Do something you enjoy

Try to make time for doing the fun things you enjoy. What do you enjoy? Reading? Painting? Gardening? Dancing? The possibilities are endless but it’s very important for your emotional wellbeing that you spend a bit of time dedicated to doing something you genuinely enjoy.

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Help others

One of the best ways to get out of your own headspace is to focus on others. Volunteering can be a powerful way to better your self-worth and truly make a difference in your community.

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Connect with others and be sociable

Having friends is important not just for your self-esteem, but also for providing support when you're not feeling too great. Research has found that talking to others for just 10 minutes can improve memory and test scores. People are 12 times more likely to feel happy on days that they spend 6-7 hours with friends and family.

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Limit screen time

The impacts of excessive and prolonged social media and other media consumption can be harmful. Even over-consumption of news can negatively impact your mental wellbeing. Contemplate adding an electronics-free time to your day. Taking time to disconnect from the constant stream of emails and alerts will allow you to socialize with people face to face and help reduce the many feelings of FOMO.

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Tell yourself something positive

How you think about yourself can have a powerful effect on how you feel. Writing out a list of affirmations and then regularly reading them can help you establish a positive, focused mindset every day. If you're stuck in a negative thought spiral, write down two good things. When we perceive our self and our life negatively, we can end up viewing experiences in a way that confirms that notion. Instead, practice using words that promote feelings of self-worth and personal power.

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Practice gratitude

Gratitude has been linked with improved well-being and mental health, as well as happiness. Remind yourself daily of things you are grateful for. Be specific. Write them down at night or replay them in your mind.

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Seek help when needed

Seeking help is a sign of strength, not a weakness. Whether talking with a loved one or seeking out a medical professional, getting help when needed is an important step.

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Now you know that improve your mental health does not require enormous efforts. Small changes in your daily routine can make a difference.   It never is too late to start giving the necessary steps for a better quality of life.   Are you ready for the challenge?

YOUR MENTAL HEALTH MATTERS

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