We’re often so wrapped up in our day to day lives, or prioritising the needs of others, that we forget to check in on ourselves. Whilst this is OK in the short term, in the longer term, we’re risking damaging our own mental health and wellbeing. In this article, we’ll discuss 7 tips that you can use today to improve your mental health.
It’s important that we each give enough time and intention to our own mental health, and what better way than to adopt some new, healthy habits along the way. If you spend some time regularly checking in on yourself, it will soon become a healthy habit. It will become so natural, that it will feel like a part of you, and the healthier you are, the better you’ll feel.
So, if you’ve ever wondered what healthy habits you should add to your to-do list, here are 7 tips you can use today, to improve your mental health.
1.Practice Mindfulness and Positive Thinking
I was first introduced to mindfulness several years ago by a colleague of mine at the time. At first, I was sceptical, but could see that it seemed to work for her so figured I’d give it a try. I’m now a big convert and advocate that everyone gives this a try as it really does help to alter your mindset.
Mindfulness is a skill that we all have, but often don’t realise it. Put simply, it is the ability to be fully present, and aware of where we are and what we are doing without becoming overwhelmed, or overreacting to what is happening around us. By practicing mindfulness, we can reduce our stress levels and level of anxiety, which can lead to improvements in both our mental and physical health.
Research also shows that your thoughts about yourself strongly affect how you feel. The best way to change any negative feelings you may have is to counteract them with a positive one.
When we perceive ourselves and our life negatively, we can end up viewing experiences in a way that confirms that picture we have of ourselves. Instead, practice using words that promote feelings of self-worth and personal power.
So instead of saying, ‘I made such a mess of cooking that meal, I’m such a loser!’, use positive words and self-compassion like, I know it didn’t turn out as well as I’d have liked, but it wasn’t bad for a first attempt. I learned a lot so next time it’ll be even better!’ Try this tip today and see how empowering it can be, and give your mental health a boost.
2. Take Notice
Reminding yourself to take notice can significantly boost your mental health by fostering greater awareness of your emotions. This mindfulness helps you understand the triggers behind your stress or anxiety, allowing you to manage them more effectively.
Research indicates that savouring ‘the moment’ can enhance your overall outlook on life, making you feel more positive and content. Taking time to appreciate your surroundings and live in the present is a powerful tool for mental wellbeing. Here’s a few simple ways for you to try:
- Practice mindful eating. Savour the flavours by putting your fork down on the plate between each mouthful to help slow down your pace.
- Take some time to practice deep breathing exercises to centre yourself during stressful moments.
- Spend a few minutes each day observing nature, whether it’s through a window or in a park.
- Visit a new place for lunch to break your routine and explore new experiences.
By incorporating these practices into your daily life, you can cultivate a habit of mindfulness that promotes better mental health. By practicing these small, mindful activities it can lead to improvements in your overall wellbeing, helping you to feel more grounded, present, and resilient in the face of everyday challenges.
3. Improve Your Posture
It’s time to stretch out those muscles and stand like you mean it.
Research has found that having an upright posture can lead to being able to significantly improve your mental health and help reduce fatigue. The preliminary studies have suggested that, adopting an upright posture may increase positive effect, reduce fatigue, and decrease self-focus in people with mild to moderate depression. So, take a moment, are you hunched over your phone right now, or your computer? How’s that posture looking?
As a natural introvert, it’s also been my experience (especially so whenever I’ve been presenting training courses to a room full of strangers), that if I stand with a good, upright posture it fills me with confidence as it gives me a sense of presence. It reaffirms to me that I am good enough.
So, give it a try, sit or stand with your back straight and your shoulders square (but relaxed!), with your head up. Can you feel your chest swell and a sense of confidence and positivity develop in your mind?
4. Get Outside and Go for a Walk
Just going for a simple walk can help to boost your mental wellbeing. There’s nothing worse than being stuck inside all day to dampen our mood, especially when the sun is shining. There’s nothing quite like feeling the green grass in the park, or the warm sand on the beach between your toes. Or the blue skies above your head, and the warm sun warming your face. Imagine a crisp winters day with fresh snow fall just waiting to be crunched through.
The general rule of thumb is to aim to walk for around 30 to 45 minutes. Don’t worry if you’re not used to it, you don’t have to do it all at once, you can break it up into smaller chunks of, say, 10 minutes with a quick rest stop in between. Aim to gradually reduce the stops and you’ll easily end up with a healthy 2 or 3-mile walk, depending on your pace.
Make your walk enjoyable. If you don’t enjoy walking on your own, ask your partner or a friend to join you. Try listening to music or a podcast. If you’re not a fan of headphones or ear buds, try a bone conductor headset. They transmit the sound from the headset into the bone at the top of your jaw. This means you get the best of both worlds. You hear the music, but can also hear what is going on around you.
Mix up your play lists so that you have a different one for different walks. For a relaxing walk to unwind, try some softer music and for more energised walks try a little rock (perhaps a little Run DMC and Aerosmith?!)
5. Exercise to Boost Your Mental Health
Exercise is not only important for our physical health, but our mental wellbeing as well. Many people find they feel more positive after physical activity. This is because, physical exercise releases endorphins in our brain, which naturally lift our mood. Think of them as our feel good hormone.
I’ve found that after a good cycle ride or a walk in the countryside, I feel not only more mentally relaxed, but physically invigorated too. My legs might ache for a few minutes, but even after a long ride, within 10 minutes I’ve felt so energised, that I could go again!
Exercise doesn’t mean you need to run a marathon or complete a Gran Fondo cycle ride though. A yoga session or brisk walk is just as good! The important thing is to move your body and clear your mind. You should aim for at least 30 minutes of physical activity every day.
6. Improve Your Mental Health With a Good Night’s Sleep
Anyone who has ever struggled with their sleep, whether it’s the occasional bad night or regular bouts of insomnia, will know what a difference this can make to our mind and our bodies.
Our sleep is often the first thing that suffers when we’re struggling with our mental health. Generally, we need between 7 and 9 hours sleep each night to ensure we wake up fully refreshed and ready to face the day.
If you find you are struggling with your sleep, it’s time to make a few simple changes:
- Develop a relaxing bedtime routine to help you start winding down before you go to sleep.
- Try to avoid your TV and mobile screens, alcohol and caffeine for at least an hour before bed. This will help you fall asleep quicker and stay asleep for longer.
- Set a regular routine and try to go to bed and get up at around the same time every day, including weekends.
7. Keep a Gratitude Journal
Journaling. That’s just for teenagers, right? Wrong. Journaling has seen a resurgence over the last few years and has proven to be a great way to relax and unwind. Regular journaling can also have a positive impact on our mental health. By writing down our thoughts and feelings, or simply unpacking our day we can gain a better insight into our concerns. In this way, we find it easier to connect with ourselves without judgement.
Journaling can help reduce stress and anxiety and is widely accepted as a detox for the brain and soul. By writing down our thoughts, it can literally get our stresses and worries out of our heads. This is one of the reasons why journaling at bedtime is a great idea to help you get to sleep.
Starting journaling can sometimes be hard. You are staring at a blank page and wondering where to start or what to write. To overcome this, try having a set of prompts either at the top of the page, or inside the front cover. These prompts can be simple such as:
- What are you thinking right now?
- What is the view from your window?
- What concern do you have right now?
- What’s the best thing that happened to you today?
These prompts (and any others that you may think of) will act as a catalyst to get those creative juices flowing. Before you know it. You’ll have unpacked your day and put the world to rights and be ready for a good night’s sleep!
Next Steps on Your Journey to Improving Your Mental Health Today
So, the question is, which of these techniques will you try out first? I’d suggest not going for a clean sweep straight away, as you will likely become overwhelmed which will defeat the object. Try and introduce 2 or 3 first and see how you get on. Remember, set yourself realistic and achievable goals. As always, the only way to make a change, is to Just Get Started.
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