How To Improve Mental Health

The term "mental health" encompasses one's overall psychological well-being, encompassing feelings about oneself, the quality of relationships, and the capacity to manage emotions and cope with challenges. Mental or emotional health issues can affect anyone, with many individuals experiencing them at some point in their lives. Statistics from the Centre for Addiction and Mental Health indicate that one in five Canadians faces a mental illness annually, and by age 40, half of Canadians have encountered such challenges.

While the following suggestions are not substitutes for professional guidance, they can aid in enhancing mood, resilience, and overall enjoyment of life. Professional counsellors and therapists emphasise the importance of mental health in stress management, relationships, and decision-making.

Caring for one's mental health can lead to

1. improved mood
2. reduced anxiety
3. clearer thinking
4. deeper relationships
5. enhanced self-esteem and confidence

Additionally, nurturing mental health can assist in managing heart issues that are worsened by stress.

Professionals emphasise the profound impact of mental health on all aspects of life, including perceptions, coping mechanisms, and interactions with the world. Therefore, cultivating habits for better mental health can significantly improve daily life. Here are a few things you can do to improve your mental health:

1. Restful Sleep

Sleep isn't just a non-negotiable for physical health. It also plays an essential role in mental health.

One 2021 study included data from 273,695 adults in the United States. It indicates that individuals who consistently sleep six hours or less per night are significantly more prone to experiencing frequent mental distress compared to those who obtain more than six hours of sleep on average.

Furthermore, the quality of sleep is crucial, as disrupted sleep patterns can exacerbate symptoms related to mental health issues.

To enhance the quality and duration of sleep, adopting certain habits can be beneficial:

1. Avoiding the consumption of caffeine after 3 p.m.
2. Maintaining a consistent sleep schedule by waking up and going to bed at the same time daily.
3. Creating a tranquil and clutter-free environment in the bedroom conducive to relaxation.
4. Regulating the bedroom temperature to around 65°F (18.3°C).

However, establishing healthy sleep habits may pose challenges, particularly for individuals with underlying sleep disorders necessitating professional intervention from a sleep specialist who can provide evidence-based treatments like cognitive behavioural therapy for insomnia.

2. Limiting Social Media Use

Excessive engagement with social media platforms has been associated with adverse psychological effects, such as heightened levels of anxiety and depression stemming from comparisons with others.

To reduce social media consumption, several strategies can be implemented:

1. Keeping the phone in a designated area or outside the bedroom during sleep hours to minimise temptation.
2. Compiling a list of alternative activities to engage in instead of scrolling through social media feeds.
3. Disabling notifications or uninstalling social media applications from the device.
4. Educating oneself on establishing a healthier relationship with social media can also be beneficial in mitigating its negative impact on mental well-being.

3. Nurturing Relationships

Human beings thrive on social interactions, and cultivating strong relationships can yield positive effects on mental health.

Friendships, in particular, offer various benefits, such as alleviating feelings of loneliness, providing emotional support, and life with significance.

Strategies for fostering positive connections and nurturing friendships include:

1. Regularly checking in with friends through brief texts or sharing amusing content.
2. Scheduling meetups for activities like morning walks or breakfast gatherings.
3. Initiating short phone calls during breaks to maintain communication.
4. Arranging periodic dinner dates every two weeks or monthly.

Moreover, making a concerted effort to engage meaningfully during interactions can enhance the bond between individuals, as evidenced by research indicating that in-person catch-ups and light-hearted exchanges contribute to closer relationships, irrespective of the duration of time spent together.

4. Exercising

Exercise serves as a multifaceted tool for improving mental well-being, encompassing stress reduction, mood elevation, enhanced sleep onset and duration, and the mitigation of symptoms associated with depression and anxiety disorders. Movement practices vary for each individual and need not be confined to gym sessions unless one genuinely desires them. The key lies in making physical activity enjoyable by selecting activities that align with personal body type, health status, and preferences. A recommended approach involves experimenting with a variety of physical activities and persisting with those that resonate positively.

Examples of enjoyable movement include:

1. joining community running or walking groups
2. participating in gentle restorative yoga sessions
3. exploring seated exercise routine
4. hosting dance gatherings
5. incorporating regular stretching intervals
6. engaging in gardening or backyard chores,
7. embarking on family hikes or beach strolls.

The notion emphasised is that rigorous exercise isn't obligatory for nurturing mental wellness. Christopher S. Taylor, PhD, LPC-S, underscores the pivotal role of stretching in mental health, highlighting its capacity to enhance blood circulation and oxygen delivery throughout the body, thereby fostering feelings of relaxation and contentment.

5. Nutrient-rich Diet

The consumption of nutrient-rich foods significantly influences mental health. To bolster mental well-being, it's advisable to diversify one's diet to include foods abundant in mood-boosting nutrients such as berries, bananas, legumes, whole grains, and fatty fish like salmon. Consistent nourishment is deemed vital; consuming anything is preferable to abstaining from food altogether. Adequate hydration also holds merit, as dehydration deprives the brain and body of essential nutrients.

Certain dietary elements, notably alcohol, caffeine, refined carbohydrates, and added sugars, may exacerbate symptoms of anxiety. Hence, limiting the intake of these items may alleviate such symptoms.

6. Know When to Take it Easy

Recognising when to adopt a gentler approach is crucial, particularly on challenging days when executing the strategies above may prove daunting. During such times, embracing compassionate and feasible strategies is recommended, such as:

1. assembling a personal hygiene kit for days when traditional grooming routines seem arduous,
2. setting short intervals for cleaning tasks,
3. resorting to prepackaged meals when cooking feels uncomfortable

Another approach involves committing to undertaking a single small task daily, whether it's making the bed, hydrating in the morning, or journaling. This fosters a sense of empowerment and habit formation over time.

7. Make Time for Rest

The concept of "rest" can vary from person to person, but it typically involves giving your mind and body the chance to relax and rejuvenate. Do you struggle to unwind and feel truly rested? Rosie Acosta, a renowned meditation and yoga instructor and the author of "You Are Radically Loved," suggests trying yoga Nidra, a form of meditation centred around sleep. Here's how she recommends practising it:

1. Lie on your back with your hands resting at your sides and your feet positioned a hip's distance apart or slightly wider.
2. Cultivate a state of relaxation while remaining aware of the present moment, feeling both calm and alert.
3. Focus your attention first on your physical body, then on your breath.
4. With each inhale, visualise a gentle wave of relaxation flowing from the soles of your feet to the crown of your head.
5. With each exhale, imagine another gentle wave moving from the crown of your head back down to your feet.
6. Feel your body becoming heavier and maintain this relaxed awareness for 10 to 30 minutes.
7. Place both hands over your heart, close your eyes, and take several deep breaths, allowing yourself to feel the warmth and comfort of your touch.
8. Inhale for 2 counts and exhale for 4 counts, repeating this pattern for 12 cycles.

8. Get Some Sunshine

Professionals emphasise the importance of sunlight as a valuable source of vitamin D, which studies indicate can positively impact mood and attitude. You don't need extended outdoor time; even just a few minutes under blue skies can uplift both your mind and heart. If you're indoors for most of the day, consider these options:

1. Take a brief walk.
2. Sit in your backyard.
3. Stand outside and breathe in the fresh air.
4. Open a window near your desk.
5. Suggest moving a work meeting outside.
6. Have lunch at a nearby park.
7. Exercise in an outdoor setting.

While these strategies can enhance mental well-being, it's essential to understand that they can't cure mental health conditions. Seeking therapy, however, is a potent means of addressing persistent mental distress. You can seek professional support at any time, irrespective of whether you're experiencing specific symptoms of depression, anxiety, or other mental health issues.

However, it becomes especially crucial to reach out if:

1. You've faced a stressful or traumatic event.
2. You're feeling more upset, anxious, or sad than usual.
3. You frequently experience agitation, irritability, or anger.
4. Your motivation has decreased.
5. You've noticed changes in your appetite and sleep patterns.
6. You struggle to get through the day.
7. You feel stuck or overwhelmed.
8. You're frequently consuming alcohol or other similar substances

Conclusion

Overall, your mental health significantly influences your quality of life. While many factors affecting mental health may be beyond your control, incorporating beneficial habits into your routine can promote greater well-being. It's advisable to start with one or two new habits at a time rather than attempting a complete overhaul and periodically assess how these changes impact you. If you notice your mental health deteriorating, it might be time to consider seeking therapy. Professional support can serve as a powerful tool in cultivating positive mental habits.