Mental wellness is a state of health in which you pass through life events and emotions with a sense of balance.
It doesn’t mean you always have to be happy; it just means you’re passing through life in a balanced way. If you’re struggling, there are many ways to improve your mental wellness.
1. Get Enough Sleep
Getting enough sleep is one of the most important things you can do for your mental health. It can help improve your mood, reduce stress, boost energy and enhance focus.
People who don’t get enough sleep are at greater risk for obesity, diabetes, high blood pressure, heart disease, stroke and poor mental health.
Research also suggests that sleeping too little can negatively impact your ability to think and respond quickly. This can have a negative effect on school performance for grade-age students and can even lead to poor academic results for college students.
Fortunately, there are many ways to make sure you get the rest you need. Start with establishing a realistic bedtime, and try to keep your bedroom environment at a comfortable temperature.
2. Exercise
Exercise has long been proven to improve mental health, with a variety of benefits including reduced stress and anxiety, better sleep, improved self-esteem, and enhanced brain function.
Physical activity also has the ability to reduce rumination, and shift an individual’s attention back to the present moment. This is especially important for people who struggle with anxiety and rumination because their focus is often on the past or future.
In fact, research shows that individuals who exercise regularly are less likely to ruminate about their illness than those who don’t.
Firth also notes that people with mental illnesses may experience low motivation, which can make it difficult to stick with an exercise program. That’s why it’s important to seek help from a qualified mental health professional to develop an exercise plan that’s right for you. This can include a variety of different types of exercise, including group classes and personal training.
3. Eat Healthy
Having a healthy diet that’s rich in fruits, vegetables, whole grains, lean protein and low-fat dairy products can improve your mental health. It will help you stay energized and focussed on the things that matter most to you.
You don’t have to give up your favorite foods completely, but you should limit the amount of sugar and sodium that you consume. Salty or greasy food can increase stress, while excess sugar can promote inflammation and oxidative stress in the brain.
You can also add more healthy fats to your diet, such as nuts, seeds, oily fish, avocados and milk. Avoid trans fats, which can have negative effects on your mood and heart health. Even supplements that can support mental performance would be a great addition to your diet.
4. Get Outside
When it comes to improving your mental health, getting outside is one of the best things you can do. In fact, a recent study shows that spending two hours a week in nature can have significant benefits on your health and wellbeing.
The sun and fresh air can help raise oxygen levels in your brain, which increases serotonin — your body’s natural mood stabilizer. Plus, UV light from the sun encourages melanocytes — the cells that produce dark skin pigment — to release endorphins, which also boost your mood.
It’s easy to forget that a whole world exists just outside your window when you’re working from home or commuting in your car. But when you get out and walk, you’ll be able to reconnect with the real world again.
5. Spend Time With Friends
Spending time with friends is a great way to improve your mental wellness. You’ll have the chance to share stories and laugh together, and it will help you cope with stress more effectively.
People who have close friendships and family ties have higher self-esteem and a sense of control over their lives. They also have less stress and anxiety.
In addition, having a strong social support system can help prevent many medical conditions, including depression, high blood pressure, obesity, and even dementia.
A good friend will understand you and be there for you when things are tough. They’ll encourage you to be your best self.
6. Practice Self-Care
Self-care is a key component of mental wellness. It involves taking care of your physical, emotional, and social well-being, and includes activities such as exercising, eating right, and meditating.
Practicing self-care also helps you maintain a healthy mindset, so that you can think clearly and stay positive in stressful situations. It can include things like journaling, meditation, thinking outside the box, and focusing on your goals.
Everyone’s needs are different, and it’s important to figure out what works best for you. It can take time to find a routine that works for you and your lifestyle, but it’s essential for maintaining your mental health.
7. Take Care of Your Physical Health
Physical health is one of the most important aspects of our wellbeing. It’s what makes us feel good and helps us to cope with stress and illness.
It’s about eating healthy, getting enough sleep, being physically active, and avoiding unhealthy habits like smoking and drinking alcohol.
The most common physical health problems are heart disease, stroke and cancer. However, many physical health issues are preventable.
Regular physical activity is a proven way to improve your mental health and help you live longer. It can be as simple as a short brisk walk, or it could include weight training and yoga.
8. Talk to a Friend
Research has linked quality friendships with a host of well-being benefits, including lower levels of stress and anxiety. So if you’re feeling down or in need of some emotional support, it can be important to talk to a friend.
When it comes to talking about your feelings, try to remain calm and be a good listener. During the conversation, express empathy and ask clarifying questions.
It can be hard to open up about your emotions with someone you trust, but it’s crucial for your mental health and wellbeing. If your friend refuses to chat about their problems or reacts negatively to the topic, don’t take it personally and respect them for their decision.
9. Share Your Story
If you’ve ever experienced trauma, abuse, or other difficult experiences, sharing your story can be a powerful way to connect with others. It can give you a unique perspective, as well as provide others with the power they need to make positive changes in their lives.
In addition, sharing your story can help people who are in recovery to find a sense of purpose and build strong coping skills. It also gives those who are still struggling a sense of hope that they can overcome their struggles and lead happy, healthy, productive lives.
There are a number of ways to share your story, whether in written or verbal form. But the most important thing is to do it safely and responsibly. This can help save lives and create a culture that’s smart about mental health.
10. Start Seeking Help
Everyone feels low from time to time, but if feelings of sadness, anxiety or depression become chronic, they may be a sign of a mental health issue. Seeking help can make you feel better and improve your resilience to stressful situations.
Mental wellness is a broad term that describes your ability to enjoy a healthy lifestyle, thrive in relationships and achieve personal growth. It is not a clinical condition*
A person’s mental wellness ranges from “nauseating” to “flourishing.” The vertical axis captures many factors that impact our overall health, but it doesn’t define happiness or absence of illness.