Most people struggle with their mental health at some point in their life, some more than others. But there are little things you do in your daily life that may not be helping.
Learning how to improve mental health starts with understanding what constitutes a healthy frame of mind. The term "mental health" refers to your social, emotional, and psychological state the lens through which you view the world. When you're seeking out ways to improve mental health, it's important to understand that mental well-being doesn't exist in a vacuum.
Your mental state is shaped by a wide range of factors, from your brain chemistry, genetics, and family history to your lifestyle and life experiences. Your physical health and mental health impact each other, bearing on your ability to sustain relationships and behaviors that bring about peace of mind.
There are many ways to improve your mental health
-1. Increase Physical Activity
Exercise for mental health can be a game-changer when it comes to your recovery. Being active is a proven natural mood elevator that can have positive ripple effects in many aspects of your life.
Weight loss, muscle strengthening, and increased energy can all result from regular exercise. Just be sure to choose an activity that you enjoy doing, so you’re more motivated to stick with it.
-2. Practice Gratitude
If you’ve ever felt overly anxious, stressed, or depressed, you’re likely familiar with the onslaught of never-ending negative thoughts. One great way to combat negative thinking is by practicing gratitude.
There are countless ways to practice gratitude each day. One simple and effective way is by journaling each morning or evening. Spend 10 or 15 minutes journaling about the things you’re thankful for, both small and large.
Strive to list anywhere from three to 10 things. Explore the big-picture things you’re grateful for, such as your health or family, as well as small, daily things you’re thankful for, like the nice weather or a compliment your co-worker gave you about your outfit.
-3. Embrace Holistic Health
Where your thoughts, feelings, and physical body work together to shape your overall experience of life. To really get a handle on how to improve mental health, embrace the fact that your state is within your control.
One step at a time, you can steer your outlook, emotions, and physiology toward greater resilience. With this perspective in mind, you can be proactive in building a vibrant, fulfilling life.
-4. Worry (Some), But Don't Vent
Everyone's had the experience of worrying about something they can't change. If constant worrying becomes a pervasive problem, though, science suggests you should just put it on the calendar.
Scheduling your "worry time" to a single, 30-minute block each day can reduce worries over time. Patients in the study were taught to catch themselves worrying throughout the day and then postpone the worries to a prearranged block of time.
Even just realizing that they were worrying helped patients calm down, the researchers found, but stopping the worrying and saving it for later was the most effective technique of all.
-5. Eat Nutritious Foods
Your brain is always working, even while you are asleep. Like a professional athlete, your brain requires high-quality nourishment to function optimally and rid itself of oxidative stress.
Foods that improve mental health and overall well-being include vegetables, fruits, unprocessed grains, and seafood, with modest amounts of dairy and healthy fats. When you’re working on ways to improve mental health, avoid processed foods, high-sugar foods, and toxins like too much alcohol and caffeine.