Life can be a whirlwind of activity, leaving us feeling stretched thin and overwhelmed. In the midst of the daily grind, it’s easy to forget about the most important thing: our mental well-being. Just as we prioritize physical health, it’s crucial to nurture our minds.
Mental health is not just the absence of mental illness; it’s about feeling good, functioning well, and having the resilience to navigate life’s challenges. It’s a state of emotional, psychological and social well-being that influences how we think, feel and act.
Taking proactive steps to improve your mental health can lead to a more fulfilling and joyful life. In this post, we’ll explore 10 practical and effective tips that you can start implementing today. These aren’t complicated or time-consuming; they are simple shifts that can have a profound impact on your overall well-being. So, let’s embark on this journey to a healthier, happier you!
- Get quality sleep in adequate doses. Before the invention of the light bulb, the average person slept 10 hours per night. Nowadays, the average adult sleeps fewer than 7 hours per night! In general, the sleep sweet spot for adults is 8-9 hours. Because this is an average, this means some people only need 6, while others do best with 10; but most people experience the best functioning with 8-9 hours of sleep each night. It’s best if you go to sleep and wake up at the same time each day, whenever possible. Every hour you adjust your sleep schedule can require multiple days of recovery physiologically, so it’s best not to mess around with that schedule too much. To find out what’s best for you, keep a sleep log or use an app to track your sleep. If you have problems sleeping, reference my previous newsletters on the subject. If you want a program for resetting your circadian rhythms and getting your sleep on track, I recommend this book.
- Control the controllables. Chronic worry or anxiety is a challenge in and of itself. In addition, it can lead to depression over time. The antidote for anxiety is control. Life is a continuum of acceptance vs. change. Focus on the things that are within your control and come up with a plan of attack to get organized and tackle the things that require your attention. Bless and release everything else. If it’s out of your hands, put it out of your mind. Worry has never a problem solved.
- Create things to look forward to in your life. This is one of the best antidotes for depression, boredom and hopelessness. It can be something big, like a night out or a vacation, or something small, like trying a new recipe or getting to go for a walk. Whatever the things that bring you joy or happiness, build those experiences into your life on a regular basis.
- Get out of your head. Social involvement/support is the best protector against mental health issues that we know of. Whether that means having some fun with your partner, socializing with your peers or volunteering, do things on the regular that help you get out of yourself and engage with other people.
- Eat the right kind and amount of calories. Do some research or meet with a nutritionist or dietitian to figure out what macros and nutrients your body needs to function at its best. Many people struggle with losing weight because they’re actually eating too few calories, so find out what the best range is for your body, lifestyle and goals.
- Move your body at least 20-30 minutes every day. If you can do more, great, but 20-30 minutes is all it takes for our bodies to release endorphins, short for “endogenous morphines,” the free and legal happy chemicals our body produces with physical activity. Exercising early in the day can help jumpstart your metabolism, give you more energy throughout the day and improve your sleep.
- Share your thoughts and feelings honestly. Don’t keep things bottled up. Trust me when I tell you that it doesn’t serve you in the long run. When we keep our mouths shut too much, the result is anger, bitterness and contempt toward others. That’s not fair to you or them. Get help from a professional, such as a pastor, therapist or counselor, if you struggle with appropriate expression of what’s in your head or on your heart.
- Drink enough water. Experts say that drinking 1/2 an ounce of water per pound of body weight is the daily baseline. If you sweat a lot, drink caffeine or alcohol, take diuretics or live in a dry climate, you may need even more than that.
- Make time for you. If you don’t take care of yourself, no one’s going to do it for you! So, find time for enjoyable activities and tending to your spiritual, physical and psychological wants with appropriate self-care.
- Get a naturopathic or functional medicine evaluation to ensure your vitamins, minerals and hormones are on point. If numbers 1-9 here don’t seem to fully take care of things for you, consider an evaluation to do a deep dive into your bloodwork and see what lies beneath your symptoms vs. treating the symptoms superficially and not addressing the real problem.
