Take a moment to reflect on the current state of your mental health:
- How are you feeling in this moment?
- How have you been feeling on a regular basis?
- What do you need to let go of?
- What have you been doing lately that brings you joy, gratitude and satisfaction?
- What do you need going forward?
We’re each on a different journey, but what we all have in common is the responsibility to ourselves to improve our conditions. Mental health is health, and it demands our attention and action. Without proactive steps forward on any health journey, we stay where we are.
This month, take action toward fostering better mental health. Check out the tips below. Consider what will work for you and your journey, and courageously put it into motion. You can do it, and you are beyond worth it.
1. Exercise Regularly
Exercise is medicine. Because exercising allows your body to release feel-good endorphins and improves blood circulation to your brain, exercise has many mental health benefits. However, if exercising feels overwhelming to you, don’t be afraid to start slow. You can begin with walks around your neighborhood, bodyweight exercises, yoga, Pilates or light stretching. Just move your body for at least 10 minutes a day, and progress from there.
Take action: Complete the 30-minute Mindful Run (Or Walk) or try this Walking Meditation
2. Incorporate Relaxation Techniques
Stress relief should be a preventative task! By incorporating regular relaxation techniques, like deep breathing, doing yoga, drawing, mindful lettering or using fidget toys, you can better keep stress under control before it becomes a problem. Consider prescheduling self-care days on your calendar this month. Think spa day, massage, yoga class, painting, etc.
Take action: Complete the 7-minute Breathwork Workshop or try a guided meditation
3. Spend Time Outdoors
Studies suggest people who spend adequate time outdoors have better memories, lower their risk of significant psychiatric disorders, have less anxiety and stress and are more attentive. However, most of us spend the majority of our days cooped up inside. Make it a priority to get outside, soak up the sunlight and listen to the sounds and sights of nature regularly. Doing this is an easy way to improve your mood.
Take action: Spend 30 minutes outdoors.
4. Improve Your Nutrition
In a way, you are what you eat because your diet can directly affect your mental health! Eating too much (especially processed, high-sugar foods) or not eating enough can cause you to feel lousy and contribute to mental health struggles. In addition, many people who struggle with mental health lack vitamin D, vitamin B and omega-3 fatty acids. Make sure you’re incorporating these things into your diet and drinking plenty of water to keep your brain happy. If you’re unsure what you should be eating, reach out to a nutritionist to help get you on track.
Take action: Eat a healthy breakfast.
5. Get Plenty of Sleep
Sleep has a huge impact on mental and physical health. Not getting enough sleep perpetuates the stress cycle and causes you to feel fatigued, anxious and moodier than normal. Prolonged sleepless nights can even contribute to cognitive impairment and physical health problems. Improve your sleep hygiene by setting a consistent bedtime schedule seven days a week and sticking to it. Other ways to improve your sleep include avoiding electronics prior to bedtime, creating a cool-temperature sleep sanctuary, using sound machines and blackout curtains and avoiding large meals or alcohol before bed.
Take action: Set and keep a consistent bedtime schedule.
6. Express Gratitude
Practicing gratitude helps you focus on everything that is going right instead of everything that is, or could be, going wrong. Expressing gratitude regularly rewires our brains to see the positive. Start by writing down one thing you are grateful for each day. You can put this in a journal or write it on a strip of paper to collect in a jar. At the end of the year, reflect on everything you wrote down. Take it a step further by expressing gratitude to those around you.
Take action: Write a short note or email expressing gratitude to someone.
7. Proactively Plan Daily Breaks
Taking a 15-minute walk, listening to a podcast or music, eating lunch outside, working out regularly at lunchtime and stretching can have a positive effect on you and help shift your mindset on stressful days. The important part is to schedule this on your calendar and protect it at all costs. Doing this on a consistent basis supports better mental health.
Take action: Schedule this week’s daily breaks.
8. Socialize With Friends
Isolation can make mental health struggles feel even worse. Make an effort to get in contact with friends, family members or co-workers when you’re feeling low. Socializing regularly and feeling like part of a group will make you feel better and improve your mental health overall. Don’t be afraid to talk about your struggles with others. Consider that they may be going through something similar!
Take action: Call a friend or family member to catch up.
9. Evaluate Your Workspace
Whether returning to a physical office or working from home, reconfigure your workspace in a way that is comforting to you. Create a welcoming space by having items close by that soothe and anchor you in times of stress. Whether that be plants, photos of good memories, inspirational quotes, art, music, salt lamps or items that reflect who you are, the things you connect to can help reinforce your principles and ground you.
Take action: Spruce up your workspace.
10. Boost Joy
What activities or hobbies bring you joy, pride or satisfaction? Whether it’s dancing, painting, crafting, reading, writing or playing a sport, prioritize your passions and incorporate them on a weekly basis. Create more joy in your life and collect positive emotional moments. Make a point to think about the experiences that brought you pleasure, comfort, confidence or other positive emotions throughout your day or week.
Take action: Do something that brings you joy.
Now that you’ve read our 10 tips, consider what will work for you in your life and take action. If you find you are having a hard time, there is no shame in getting help, especially from a mental health care provider. A mental health professional can help you navigate forward. Remember: You’re worth it.
by Megan Petriello