It’s important to remember that it’s not weak or wrong to struggle with mental health issues, and that seeking professional support is a positive step. Here are some tips for improving your mental health.
These strategies can help boost your mood and improve mental health, but they can’t cure specific conditions or treat symptoms of them. If you’re struggling with a mental health issue, seek help from a qualified therapist.
Exercise
While medications and psychotherapy are common treatments for mental health conditions, exercise is a promising complementary treatment approach. Exercise is a way to relieve stress, boost self-esteem, and help you feel better about yourself. It can also reduce skeletal muscle tension and promote better sleep.
Achieving mental health through physical activity can be easier than you might think, and it’s often more affordable. The trick is to find a form of exercise that you enjoy and can incorporate into your routine. It can be as simple as walking to work or school, playing a sport with friends, or taking yoga classes at a studio.
Schedule workouts when you’re likely to have the most energy, such as first thing in the morning or at lunchtime before your afternoon lull. And try to be consistent, so you can start to see the benefits. And remember, it’s important to get the right balance between a healthy diet and physical activity because both are essential to maintaining good mental health. This content mentions exercise and body image, which may be triggering for some readers.
Eat Right
Eating a balanced diet is one of the best things you can do to improve your mental health. Your brain and nervous system require complex carbohydrates, protein, and minerals to function properly. Choosing whole grains, fruits, vegetables, and lean proteins can provide the nutrients you need to feel good. Avoiding ultra-processed foods, excess alcohol, and caffeine and prioritizing good sleep habits can also support your mental health.
Foods rich in protein, leafy greens, healthy fats (like olive oil and nuts), beans, berries, and eggs are all brain-healthy options. Fish and seafood are good sources of omega-3 fatty acids, which research shows can help promote mental wellness. Adding these foods to your meals three or more times per week can improve your mood.
Changing your diet may not be easy, but making small changes over time can make a difference. If you’re ready to eat for your mental health, try planning out some healthy, affordable meals and stocking up on snacks so that even when you don’t feel like cooking, you have something healthy to eat.
Get Enough Sleep
It might not make the list of top New Year’s resolutions, but a good night’s sleep is one of the most important things you can do for your mental health. Studies show that getting enough sleep can boost your mood and improve how you think, work, and interact with others.
Getting enough sleep can help you feel relaxed and ready to take on the day, but it’s especially important for people with mental health conditions. Many mental health disorders, like depression, can interfere with your sleep cycle. And, poor sleep can lead to stress and anxiety.
If you’re struggling to get a good night’s sleep, try relaxing before bed and sticking to a regular schedule. You can also try reducing blue light exposure and using relaxing activities or wellness apps to help you get to sleep. If you continue to struggle, talk with your doctor about non-medical treatment options, like relaxation training or cognitive behavior therapy.
Practice Gratitude
It’s easy to get caught up in negative thoughts and feel down on yourself, but when you practice gratitude, you can refocus. It may sound cheesy, but focusing on the good things in life indeed helps you stay more resilient, find respite from negativity, build stronger relationships, and shift the way you view yourself.
You can practice gratitude in a variety of ways, such as writing down what you’re thankful for or using more structured meditation practices. It’s also important to share your appreciation with others, as research suggests this may be particularly helpful.
For example, when you’re in line at a store and someone kindly holds the door for you, be sure to tell them how much you appreciate their kindness. This practice will help you develop compassion and make the world a little bit of a kinder place, too. If you’re struggling with depression, anxiety, or relationships, BetterHelp can match you with a licensed therapist who can help. Start by taking our free assessment. You can be connected in as little as 48 hours.
Seek Help
Taking good care of yourself, staying connected with friends, and practicing gratitude are all great ways to improve your mental health. However, if you are struggling, it is important to seek help. Whether you are hesitant to reach out or fear the stigma, it is important to remember that seeking help is not a sign of weakness.
It is very common to experience emotional and psychological problems at some point in life. People who get mental health treatment are often able to recover and lead healthy, fulfilling lives.
If you are unsure of where to start, try asking your primary care doctor for a referral to a therapist or psychiatrist specializing in mental health. Your doctor may also be able to refer you to other support services, including support groups and self-help materials. It’s also important to stick with your treatment plan, even if you feel better. This will ensure that you continue to see the benefits of counseling and/or medication over time. For more information on mental health, check out our blog: How to Take Good Care of Your Mental Health.