World Mental Health Day: 10 Ways to Boost Well-Being
It’s World Mental Health Day.
The good news? More people are talking about mental health. The bad news? In the influencer ecosphere, some of the talk about mental health borders on meaningless. Self-care is all the rage, but surely it involves more than bubble baths?
In an article on UK-based Positive News, author Robin Eveleigh nails this question: “Now that ‘self-care’ has been monetised to within an inch of its scented candle-lit life, what truly bolsters our mental health?”
Experts across the pond offer ten practical suggestions about what actually boosts our mental well-being:
- Move: our brains are wired for movement
Exercise is a gift to our minds as well as our bodies. It releases endorphins, or feel-good chemicals, while lowering cortisol, a stress hormone. It helps us feel relaxed and even sleep better. Not only that, but an Australian study showed it can be 1.5 times more effective than counseling or medication at curbing depression symptoms. If you’re sitting for a long period of time, get up and move around. Take a walk around the block.
Short bursts of high-intensity exercise are ideal, but anything – anything – helps.
- Sleep
Rest is critical for our brains. While experts recommend 8 hours for adults, the amount can vary from person to person. And the demands of certain seasons of life – as a student or as the parent of a young child – can make the ideal impossible to achieve. Russell Foster, who heads up the University of Oxford’s Sleep and Circadian Neuroscience Institute, says one key to getting better sleep is to stop being anxious about getting enough of it. Ironically, fretting about lost sleep can exacerbate insomnia. Foster recommends exposure to bright light in the morning to help reset your circadian rhythms.
- Spend time outdoors in nature
Research shows connecting to nature boosts your mental and physical wellbeing. It can even clear your mind and improve concentration. Spending time in green spaces works wonders. And being near water – in blue spaces – offers a host of benefits.
- Fuel your body well: food and mood are interlinked
A growing body of research is shedding light on the mind-gut connection. Our microbiome, the microorganisms in our gut, affects our mood. One study showed that adding probiotics to the diet reduced stress in participants, while another illustrated the link between gut bacteria and depression. Experts recommend a plant-forward diet – full of whole grains, vegetables, and nuts – along with fermented foods.
- Connect with others when you can
Social isolation can lead to loneliness which can fuel anxiety and depression, in an ever-downward spiral. It’s easy to drift out of contact with others. To combat that cycle, try keeping up with people in your inner circle. And don’t underestimate the power of reaching out to people with whom you’ve grown out of touch. Studies show that people appreciate a phone call out of the blue more than you might think.
- Cut back on social media (even a little bit)
Ironically, while social media can be a way to connect with others, heavy social media use has been has a negative impact our mental health, increasing risks of depression, anxiety, and low self-esteem. If it feels impossible to quit, no need to go cold turkey – just cut back a little bit. It takes work to form new habits, but a University of Swansea study found that reducing use by just 15 minutes a day improves mental health. And a study by the American Psychological Association found that cutting back on social media increased young people’s body image as well.
- Volunteer: kindness to others is kindness to yourself as well
Volunteering is a win-win. Stepping outside yourself and showing kindness to others boosts your own well-being as well. Even small acts of kindness, especially toward strangers, give you a sense of purpose and self-worth and boost feel-good chemicals in the brain.
- Pay attention to your feelings
Take note of your thoughts and feelings without judgment. Feelings are not facts, but they can become habitual – often arising in response to circumstances in our lives. Journaling – simply writing your thoughts and feelings down – can be clarifying. Identifying the thought (and feeling) patterns we are operating from can be the first step in exchanging them for more reasonable, truthful ones. Therapy is a useful tool for helping you work through emotional and mental patterns to chart a new, healthier course of action.
- Choose real friends: people who like and accept you for how you are
We all want to belong, to matter to others. But what if you have a hard time making friends? Start small: think about what you like to do and find others who like to do it, too. Getting involved in a club or organization centered around shared interests is a great way to meet people. Studies have shown that “propinquity” is a predictor of future friendship. Simple proximity to others – sitting next to someone in class, for example – is the foundation for connection. As you get to know others, gradually open up to those who feel safe. Sharing your real self often gives others permission to do the same.
- Stay open to new things
Psychologists say that a curious mindset about new experiences is a superpower against anxiety, lowering stress and helping you cope with uncertain feelings. Like volunteering, trying new things also lights up the brain’s reward pathways, delivering a shot of dopamine when we learn something new or achieve a long-sought goal.
The folks at the UK’s Mental Health Foundation suggest planning things to look forward to as a coping strategy for dealing with difficult situations. Knowing that something good is coming – however large or small – can help you get through hard times. “Decide what you’ll do, when and with who and, if needed, book it,” they encourage.
Read the full article here.
Or read “Our Best Mental Health Tips Backed by Research” from the UK’s Mental Health Foundation. You can download a PDF as well.
Eveleigh, Robin. “Beyond the bubble bath: 10 meaningful habits that support your mental health.” Positive.News, 6 Oct 2023, https://www.positive.news/lifestyle/world-mental-health-day-how-to-support-your-mental-health/.