Mental wellness is essential for a healthy and fulfilling life. When you take care of your mental health, you are better able to handle challenges, maintain healthy relationships, and improve your overall well-being. I’d like to share five things you can do to improve your mental wellness and provide tips for how to incorporate these practices into your daily routine.
Table of Contents
#1 Exercise Regularly For Mental Wellness
Exercise is not just good for your physical health but also your mental health. Physical activity releases endorphins, which are natural chemicals that boost your mood and reduce stress levels. Exercise can help improve self-esteem, decrease symptoms of depression and anxiety. 30 minutes of moderate exercise five days a week is ideal. Some examples of physical activities you can try are jogging, cycling, swimming, or yoga. Checkout this post on the benefits of at home yoga.
#2 Practice Mindfulness Meditation
Mindfulness meditation is a powerful tool for improving mental wellness. It involves being present and fully engaged in this moment or the now without judgment. Studies have shown practicing mindfulness meditation reduces stress, improves emotional regulation, and increases feelings of happiness. Get started by setting aside 10-15 minutes each day to sit quietly. Then focus on your breath. Next see what comes up for you by observing your thoughts without judgment. There are many apps available to help guide you through mindfulness meditation, such as Headspace, Calm, and Insight Timer. And as a mindfulness practitioner I have created a guided meditation for beginners. You can download my Bliss Guided Meditation for free right here.
#3 Get Enough Sleep
Sleep plays a vital role in mental wellness. Sleep deprivation can lead to a range of negative effects on your overall mental health. You can have increased anxiety, irritability, and decreased cognitive function. Try to get enough sleep each night. While the whole 8 hour thing is a myth, most people need about 7 good hours while some need far less. Establishing a regular sleep schedule to maintain consistency is very important. To get better sleep, create a relaxing bedtime routine. You can read a book, take a warm bath, or listen to calming music. I just went through treatment with the Stanford Sleep Center.
Watch my video on tips for sleeping better below.
#4 Connect With Others
Social connections are essential to our mental well-being. Having supportive relationships and empowering friendships can help us better manage stress. It also helps improve our mood, and increase our sense of belonging. Make a concerted effort to reach out and connect with friends, family, or other support groups in your community. This can be as simple as having a conversation over coffee, joining a book club, or volunteering for a cause that is near and dear to your heart. This gives a sense of feeling connected, warmth and love that is very beneficial to our mental wellness.
#5 Practice Self-Care
Taking care of yourself is critical to mental wellness. Self-care can involve engaging in activities that bring you joy, such as spending time in nature, reading, or pursuing a hobby. It can also include practices that promote physical and emotional well-being, such as eating a healthy diet, drinking plenty of water, and practicing good hygiene. Remember to set boundaries, say no when necessary, and prioritize your needs. Checkout this post for 3 Self Love Exercises you can can begin practicing right now.
Conclusion
Incorporating these five practices into your daily routine can help you improve your mental wellness and overall quality of life. Remember, start small, be consistent, and prioritize your well-being. It may take a little time and effort, but you can most certainly achieve a greater sense of balance and happiness in your life.
Additional Resources
Websites
As a resource, I recommend the website of the National Alliance on Mental Illness (NAMI). They offer a wide range of resources and information related to mental health, including support groups, educational programs, and advocacy initiatives. Check them out.
Apps
Mindfulness apps – There are so many apps out there to help you practice mindfulness and meditation. Popular ones include Headspace, Calm, and Insight Timer. These apps offer guided meditations, breathing exercises, and other tools to help you manage stress and improve your overall well-being.
Self-Help Books
There are countless self-help books available on the market that can help you improve your mental health and well-being. Popular titles include “The Power of Now” by Eckhart Tolle, “The Happiness Trap” by Russ Harris, and “The Anxiety and Worry Workbook” by David A. Clark and Aaron T. Beck. These books offer practical tips and exercises to help you manage anxiety, depression, and other mental health challenges.
Therapy | The #1 Resource Right Here
Not sure what kind of therapist to reach out to? For more answers checkout this complete guide on therapy and types of therapists.
Frequently Asked Questions
Remember, mental wellness is a journey. And there is no one-size-fits-all solution. It’s important to find the tools and resources that work best for you. Don’t forget to prioritize self-care and self-compassion.
While you may still have questions checkout the answers to these most frequently asked questions below.
Will exercise really improve my mental health?
Yes, exercise has been shown to have a positive impact on mental health. When you exercise, your body releases endorphins, which are natural feel-good chemicals that can help to reduce stress and anxiety. Regular exercise has also been linked to improved self-esteem and a sense of accomplishment, both of which can help to boost mental wellness.
What if I think I need a therapist?
If you feel like you’re struggling with your mental health and would benefit from speaking with a professional, it’s a good idea to consider seeking out a therapist. A therapist can provide you with a safe and confidential space to talk about your thoughts and feelings, and can help you to develop coping strategies for managing difficult emotions. If you’re not sure where to start, you can ask your primary care physician for a referral or search online for licensed therapists in your area.
Is there scientific proof to show these things actually help with mental wellness?
Yes, there is a significant amount of scientific evidence to support the positive impact that things like exercise, mindfulness, and social connections can have on mental wellness. For example, a study published in the American Journal of Psychiatry found that regular exercise can be just as effective as medication in treating depression. Additionally, numerous studies have shown the benefits of mindfulness practices like meditation in reducing stress and anxiety. While everyone’s experience with mental wellness is different, incorporating these practices into your daily routine can be a great way to promote positive mental health.
