Simple Ways To Boost Your Mental Well-Being
More than 1 in 5 Americans live with a mental illness, according to recent statistics. Mental health is often overshadowed by physical health, but it’s equally important. Many of us make a conscious effort to nourish and protect our bodies, but are you doing enough to look after your mind? In this guide, we’ll share some simple ways to boost mental well-being.
Get active
The physical benefits of exercise are well-documented. Being active reduces the risk of heart disease, stroke, type 2 diabetes, high blood pressure and some types of cancer. Crucially, adopting an active lifestyle can also improve mental health. Exercise alleviates stress, reduces anxiety and lowers the risk of depression. If you don’t have an active lifestyle, try to start moving more. You don’t have to join the gym or become a member of a sports club to supercharge your health. Experts recommend 150 minutes of moderate exercise per week. This can include everything from walking, cycling and swimming to playing tennis, doing yoga or dancing. Include exercise in your daily routine. Go for a walk during your lunch break or do a home workout or a beginner’s Pilates, spin or ballroom dancing class after work.
If you struggle to find the motivation to exercise regularly, using an activity tracker is a brilliant idea. Studies show that using wearables increases activity levels. Set targets that are relevant to your fitness levels and personal goals. If you’re starting at 2,000 steps per day, for example, try to work up to 3,000 and then 5,000. Choose fun, sociable activities and vary workouts to include different sports and exercises. Focus on your interests. If you love being outside, for example, why not try kayaking, paddle boarding, climbing or mountain biking?
Switch off
Stress is one of the most common ailments among US adults. Many people find it tough to switch off, especially when they’re busy at work or they have children or other care commitments. It’s essential to find a balance and make time for relaxation. If you find it hard to unwind, be more proactive in finding peace and having fun. Set a deadline for checking emails or scrolling through social media. Have some time away from your devices and avoid any activities that stress you out. Read a book, listen to your favorite playlist or do a crossword online. Call a friend for a catch-up, watch a TV show or go for a gentle stroll at dusk. Write a diary entry, sew, paint a picture or curl up on the couch with a cup of tea or coffee. It’s crucial to rest and recharge your batteries. If you’re rushing around all the time, or your mind is always active, there’s a risk of exhaustion and burnout.
Go outside
Sometimes, the simplest things are the most effective. Research suggests that spending time outside is one of the best ways to increase energy levels, decrease stress and ease anxiety. Even if you only have a 10-minute break between meetings, step out of the office, stretch your legs and get some fresh air. Take advantage of light summer evenings and warm weekends and enjoy the beauty of nature. Go for a hike, take your bike out or take in stunning views of rolling waves and rugged cliffs at the beach. Embrace the tranquility of being on your own in the great outdoors or plan outings and excursions with friends, colleagues or family members. Exposure to natural light boosts productivity and it can also lift your spirits and enhance positivity and well-being.
Spend time with your favorite people
Relationships can have a positive or negative impact on our mental health. Spending time with some people can make us feel great, but sometimes, relationships can be draining or damaging. Think carefully about who you choose to hang out with and don’t be afraid to reduce the size of your social circle. Focus on close friends and relatives who have your best interests at heart. Spend time with those who lift you up, make you laugh and give you confidence. Avoid being around individuals who make you question your worth or put you down. Socializing is a brilliant way to nourish your mental health, but it’s vital to prioritize positive relationships.
Prioritize good-quality sleep
Most of us are familiar with sleepless nights. The occasional bad night won’t affect you in the long term, but sleep deprivation and chronic insomnia can be extremely harmful. A lack of sleep affects both physical and mental health. Try to prioritize good-quality sleep. If you find it hard to sleep, try self-help strategies, such as implementing a routine and creating a serene sleeping environment. Set a regular bedtime and get up at the same time every morning. This will encourage your internal body clock to adjust. Use your evenings to relax and wind down. Make sure your bedroom is a soothing sanctuary, which induces a sense of calm. Choose calming colors, such as neutrals and pastels, avoid harsh lighting and block out light and noise. Invest in a comfortable mattress and add a cozy feel with cushions, throws and blankets.
Give yourself something to look forward to
It’s hugely beneficial to live in the present and avoid thinking too far into the future, but giving yourself things to look forward to can be motivational. Make plans with friends, organize a weekly or monthly date night with your partner or start thinking about taking a vacation or booking a weekend away. Simple plans like catching up over a coffee, going to a concert or having a girls’ weekend can make a big difference to your mental well-being.
We spend a lot of time thinking and talking about our health, but we tend to focus on our bodies rather than our minds. It’s beneficial to be proactive in protecting, nourishing and boosting mental well-being. Simple steps like exercising regularly, prioritizing sleep and learning how to switch off can make a huge difference. Spend as much time outdoors as possible, surround yourself with people you love and make time to relax and unwind.
