Improving your mental health is a lifelong journey. You’ll ebb and flow through life with a mixed set of emotions, ranging from joy to worry, elated to depressed, calm to anxious. Here are 10 everyday lifestyle shifts that can improve your mental health.
1. Sleep Well
You can’t be your best self if you’re not sleeping well. Sleep is fundamental to well-being. Just one poor night of rest, and you can feel off, grumpy, and fatigued for the next few days. But after a good night of sleep, you’ll wake up refreshed and ready to take on whatever the day throws your way.
Of course, getting the recommended seven to nine hours of sleep can be challenging, especially for those who are healing from trauma or navigating a mental illness. If you’re experiencing nightmares or insomnia, it may be worth speaking with a trained professional. A primary healthcare provider or a licensed therapist, such as one from a mental health rehab in Utah, can provide you with tools and techniques to fall and stay asleep.
2. Reduce Screen Time
Take a look at your phone’s settings and see how much screen time you’re logging on average every day. Chances are you’ll be shocked to see the number. Screens have infiltrated everyone’s lives — from the moment you rise until you hit the pillow. But limiting your screen time can help with anxiety levels and reduce depressive symptoms. Set boundaries on when you use devices, such as only in the living room and only between certain hours every day.
3. Monitor Caffeine Intake
Don’t fret: Nobody is going to take your morning coffee away from you! But if you’re relying on multiple cups of coffee, energy drinks, and soda to power through the day, then it may be time to start monitoring your caffeine intake. Too much caffeine can trigger anxiety, irritability, and disrupt sleep cycles. You may drag through the day feeling “wired and tired,” where you feel alert but also groggy and fatigued. Decreasing your regular caffeine intake can improve your mental health over time.
4. Move Daily
Did you know that a sedentary lifestyle can stop the body’s ability to regulate stress hormones? It makes sense. Sitting inside for long periods of time or crouching at your office desk from nine to five every day can quickly leave you feeling depleted. That’s why daily movement is so important to improving your mental health.
While you might not be able to change your work routine, you can add in little movement breaks every day. Take the stairs instead of the elevator, walk to get your lunch instead of ordering delivery, or take a commuter bike instead of driving. Outside of the workday, sneak in exercise by playing tennis with a friend or signing up for a yoga class. Even your daily walk to the coffee shop is a positive step (literally) in the right direction for your overall mood.
5. Get Outside
Nature has a calming effect on the body. Regardless of the weather, fresh air can instantly reduce stress hormones, lower blood pressure, and boost mood. When you’re outside, you tend to have a more positive outlook on how you’re doing or how your day is going so far. An afternoon in the park with your dog can remind you of the simple joys in life, rebalancing your emotions and relaxing your mind.
6. Volunteer
Giving back to your local community can create social bonds while also giving you a greater sense of purpose. Working with others toward a common goal can change how you feel about your own life. This can shift your perspective, broadening the horizon beyond what you’re feeling on a day-to-day basis. Search for volunteering opportunities near you online, or ask your church or local library about opportunities.
7. Eat Nourishing Foods
While you may think that the cheesy bowl of noodles or the burger from the fast food joint will increase your happiness, the opposite is actually true. While these “comfort” foods may be joyful in the moment, the ingredients can lead to a crash-and-burn cycle. To avoid this, focus on eating primarily nutrient-dense foods that are minimally processed and full of antioxidants.
A diet rich in colorful produce, lean meats, complex carbs, and healthy fats will satisfy your hunger while also fueling your body with essential vitamins and antioxidants. Breakfast can look like scrambled eggs with a few slices of avocado and a piece of whole-grain or sourdough bread. Lunch may be a leafy green salad with chopped veggies, rotisserie chicken, and a tahini-herb dressing. For dinner, make an easy sheet pan meal of roasted salmon, broccoli, and sweet potatoes. The more you eat this way, the better your body and mind will feel.
8. Meditate Regularly
Meditation is a known mental health practice — and for good reason. Meditation alters brain activity, strengthening the prefrontal cortex and reducing the stress-related amygdala. A few minutes to yourself every morning can help reduce stress, improve focus, and lead to greater emotional stability. If you’re new to meditating, download a guided app to help you. Set up a mini challenge with yourself to stay committed to your goals.
9. Find a Hobby
Hobbies aren’t just for children. Making time for activities that are purely for your own enjoyment can increase your happiness. Knitting, reading, gardening, drawing, or playing piano can act as a distraction from life’s stresses. They can also provide a sense of accomplishment, such as when you complete the baby blanket for your newborn niece.
10. Socialize
Life is too good to go through alone. Socializing with friends and loved ones provides a sense of belonging. Laughing with family over dinner improves your mood, while chatting with a friend after work can help you navigate through a tough situation at the office. Don’t be caught up in how many friends you have or compare your friend group with another. One or two solid friendships develop a deeper sense of trust and intimacy, allowing you to feel more connected with a reliable support system.
