Mental health remains a taboo subject in many parts of society. Stress, depression and anxiety have some stigma attached to them, despite the National Institute of Mental Health reporting that as of 2022, more than 1 in 5 of all U.S. adults is living with some kind of mental health challenge. In this guide, we share some mental health tips to help you improve your overall well-being.
8 Mental Health Tips for a Happier You
While there’s no magic bullet for improved mental health, these self-care strategies can help you cope better with day-to-day stress and improve your overall well-being.
1. Get Plenty of Sleep
One of the first ways you can start looking out for your mental health is to make sure you get enough rest. Getting at least 7-8 hours of sleep every single night is crucial to providing you with the energy to avoid fading and crashing throughout the day.
Around 46% of young adults get 6 hours or less of sleep per night. This isn’t enough for your mind and body to recover and prepare for the next day.
During sleep, your brain goes through a sleep cycle. This cycle consists of five stages, and each stage lasts approximately 90 minutes. For optimal recovery, you need between four and six sleep cycles each night. Ideally, you’d get uninterrupted sleep, but if that’s not an option, napping can help you feel refreshed and more alert. Even a 20-minute power nap can make a difference in how you feel.
2. Exercise Regularly to Boost Your Mood
Regular exercise is essential for physical and mental well-being. According to the World Health Organization, 31% of adults worldwide aren’t getting enough physical activity to maintain their health.
Exercise doesn’t have to mean going to the gym. Simply taking a 30-minute walk or using the stairs instead of the elevator can make a difference. The point is to raise your heart rate for a few minutes. Even gentle exercise releases feel-good hormones and makes you feel more alert.
Ideally, you should get 150 minutes of moderate-intensity exercise each week along with some strength training to help maintain muscle tone as you get older. If you don’t have access to a gym, following a YouTube exercise video in your home is a good starting point. Remember, exercise is an investment in your future self.
3. Find a Hobby That Helps You De-Stress
Modern lifestyles are busy, and many workplaces have a culture that emphasizes overachievement. If you’re constantly focused on work, it’s only natural for your mood to suffer.
Find something you enjoy doing that’s unrelated to your work. This could be writing poetry, drawing, playing games or reading books. There are no right or wrong hobbies. If something brings you joy and helps you forget about work for a few minutes, that’s a good thing!
4. Feed Your Body and Your Mind
Nutrition plays a role in physical and mental health. If you’re not getting the right balance of vitamins and minerals, you may feel tired and sluggish. Brain fog, low energy and even depression can be symptoms of nutrient deficiencies.
If you’ve been eating a lot of junk food because you’re busy at work or taking care of your family, take some time to review your diet. If you’re not sure what a balanced diet looks like, ask your physician for some advice or consult with a dietitian.
It can take some discipline to ditch junk food and start cooking healthy meals, but if you do it consistently, you should notice a significant improvement in your physical and mental well-being.
5. Build a Social Support Network
Loneliness is a serious issue among older adults, but young people aren’t immune to it. If you’ve lost touch with old friends and you’re feeling like all you do is work and sleep, maybe it’s time to make some new connections.
Connecting with other people can help your mental health significantly. If you’re feeling isolated, make a point of making some new friends. Consider joining an art class or a book club. Look for free Parkruns in your area so you can get some exercise and meet people at the same time. If you find it difficult to get out of the house, find chat rooms or gaming groups so you can make connections virtually.
Remember that everyone’s going through their own struggles. Reach out to your social connections regularly so they become a mutual support network you can all rely on in a crisis.
6. Practice Mindfulness and Meditation
Just a few years ago, meditation was seen as reserved for yoga practitioners and people who followed certain religions. Today, it’s more mainstream, thanks to apps such as Headspace that help people harness the mental health benefits of regular meditation.
If you’re feeling stressed, take a few minutes to slow your breathing and focus on your surroundings. Being mindful of what’s going on around you and inside you can help you calm your mind and take control of your emotions.
When you have a few spare minutes, you can meditate anywhere that offers some peace and quiet. If you struggle to meditate alone, joining a group yoga class or using an app or video to help you get started could be just what you need to learn the skill. Once you’ve gotten used to doing it, you’ll likely find it’s a powerful tool in your mental health arsenal.
7. Learn to Say ‘No’
Stress is a common issue among working individuals, and too much stress can lead to burnout. According to a 2022 survey, around 36% of employees in the United States report experiencing moderate levels of burnout.
Learning how to set boundaries and say “no” when you’ve got too much going on is an important skill for your professional and personal lives. You don’t have to accept every task at work, especially if you’ve been doing overtime every night for several weeks. Nor do you need to accept every social invitation if you’re feeling tired and really need an early night.
Try to find a balance between challenging yourself and getting out of your comfort zone while still knowing your limits. You’ll perform better when you’re refreshed and well-rested.
8. Be Willing to Ask for Help
Sometimes self-care just isn’t enough. If you’re feeling out of your depth when it comes to symptoms of depression or anxiety or battling substance abuse, get some mental wellness advice from a professional therapist.
Think of counselors and therapists the same way you would a doctor or a mechanic. If your body or your car wasn’t working at peak efficiency, you’d get it checked. Why not do the same for your mental health?
Still Struggling? Reach Out Today for Mental Health Support
If you’ve tried self-care strategies and you’re still struggling, know that help is available. The compassionate counselors and skilled therapists at Sunlight Recovery specialize in mental health and recovery.
Whatever mental health challenge you’re facing, we can help you beat it and get on the path to recovery. Contact Sunlight Recovery today for confidential advice from our dedicated counselors or to book an appointment with the admissions team.
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