So often when we talk about good health, the conversation is about physical health.  And yet, according to the National Alliance on Mental Illness (NAMI), over 25% of Americans live with a mental illness.  This includes anxiety disorders, major depression, bipolar disorder, or schizophrenia.  With a quarter of the population experiencing mental illness in some way, self-care has never been more important.  Thankfully, there are many natural self-care options that have a positive impact on mental health.  Today, we are discussion top tips to improve your mental health.

Tip 1 – Exercise

We are starting with one of the basics.  Exercise is not only good for your body, but it is also good for your mind.  A workout of 20 minutes can start to release endorphins, which act as “happy chemicals” in the brain and help raise your mood.   If you want to learn more about the link between exercise and happiness, read here.

Tip 2 – Nutrition

Still starting with the basics, nutrition certainly has an impact on mental health.  The food we eat is our fuel.  High-quality fuel enhances the overall performance of a vehicle the same way good-quality, nutrient-rich food enhances the performance of the mind.  Studies have connected mood with various vitamins, minerals, omega-3 fatty acids, etc.  Eating a balanced diet can only help.  Avoiding bad habits like cigarettes, drugs, and alcohol helps to improve your mental health, too.

Tip 3 – Sleep

Getting good sleep is another one of the basics.  Sleep deprivation contributes to a higher rate of depression and increased difficulty in regulating emotions overall.  For those who struggle with getting good sleep, there are a number of habits that can help.  Creating a regular sleep routine, shutting down electronic devices an hour before bed, and restricting caffeinated drinks late in the day are some of the many techniques you can try to fight insomnia.

Tip 4 – Express Yourself

There are so many ways to do this.  The act of releasing your thoughts and feelings is a powerful way to cope with stress.  Whether you choose to confide in someone else, write your thoughts, or use a creative outlet (even something like coloring), expressing your feelings can help improve your mental health.

Tip 5 – Be Mindful

Mindfulness practices and also meditative practices are shown to have positive impact for many people.  Some of the common exercises could be yoga, Tai Chi, or meditating.  It could involve taking a warm bath or spending time connecting with nature.  There are a lot of options out there, so chances are you can find an activity that is right for you.

Tip 6 – Positivity

Positivity can be related to finding techniques for thinking positively or limiting negative self-talk.  However, it can also be as simple as finding opportunities to laugh or smile.  Laughing and smiling are calming, anxiety-reducing expressions that improve your mental health.

Tip 7 – Do Good

As in, do good for others.  This could be volunteering your time, allowing someone else to confide in you, or doing a kindness for someone else in another way.  Helping others is a double bonus, since it is good for them and can create positive feelings for you.

Tip 8 – Setting Goals

Goal setting is a great way to focus, build anticipation, and improve your mental health.  It also allows you to define success and establish moments that you can look forward to celebrating later.  The goals you set could be built into work or activities you have to do.  Alternatively, the goals could be rewards in and of themselves, such as traveling or experimenting with new twists on your existing routine.

Tip 9 – Practice Gratitude

Acknowledging the things you are grateful for is another way to approach positive thinking.  Try writing in a journal nightly to list a few things that happened during the day that you are thankful for.  See what impact this practice has on you after a month.

Tip 10 – Surround Yourself With Positive People

They say you are the average of the five people with whom you spend the most time.  So, if the people around you have positive outlooks and communication styles, the chances are that they are rubbing off on you to some extent.  An added bonus is if you can spend time with animals.  Playing with animals has been shown to reduce cortisol (stress hormone) levels.

If you are already including some of these top tips into your routine but still feeling the strain of stress, anxiety, depression, or other mental illness, you may want to talk with your doctor about your experiences.  A medical professional can help you come up with more solutions tailored for you to improve your mental health.  For more support in developing a plan for self-care and improving your mental health, contact our Be Well team at buzz@VisitBeWell.com.