Resources for improving mental health are abundant. From in-person therapy sessions to calming apps on your phone, there is no shortage of mental health tools, many of which are free. Mental health is more than just a buzzword, though. It is about the functionality of the brain and everything that impacts it. Many factors influence your mental health, such as genetics, family history, and life experiences.
Although you may not have full control over the hand you’re dealt, you can influence many other aspects of your mental health. Your ability to improve your mental health can help you maintain a more even-keeled mental state.
Why Is Mental Health So Important?
Whether it’s the way you handle stress, relate to others, or make choices, your mental health influences a lot. Caring for your mental health can help:
- Clarify your thinking
- Reduce anxiety
- Improve your mood
- Enhance self-esteem, confidence, and self-worth
- Deepen relationships
By nurturing your mental health, you can also help manage mental health conditions that are worsened by anxiety and stress. This nourishment also helps you perceive the world through a clearer lens and helps you handle things that life throws at you. Continue reading to learn about daily habits that can boost your mental health.
Reduce Social Media Engagement
When you constantly consume information about other people’s lives, you compare your own experience to theirs, whether you know it or not. This can promote feelings of low self-worth and self-esteem, both of which fuel depression and anxiety. To spend less time on social media, try to keep your phone in a drawer or outside your bedroom while you’re in bed. Turn off social media notifications, so you are not prompted to check it every time you get a “bing.”
Move Your Body On Your Own Terms
There is no denying that regular exercise benefits mental health and brain function. Scientific studies have proven that exercise can elevate mood, relieve stress, and help manage symptoms of depression and anxiety. Not everybody exercises or moves their body in the same way, though. That’s why you have to move on your own terms, be it in a Zumba or Pilates class, boxing boot camp, walk around the neighborhood, or gardening in the backyard. There are many fun physical activities that you can do outside the gym. Take stretch breaks every hour during work or go on a family hike! You do not need a vigorous workout in the gym to support mental health.
Get Restful Sleep
Sleep is the body’s natural way of rejuvenating itself. In fact, sleep is a nonnegotiable element of physical and mental health. According to an American Psychological Association (APA) report from 2023, sleep deprivation makes people more anxious and less happy. Sleep is vital, but the quality matters even more. Disrupted sleep can worsen mental health symptoms. To ensure that you get quality sleep, start with these habits:
- Make your bedroom quiet, clutter-free, and relaxing
- Try to keep the temperature in your bedroom between 60ºF and 65ºF
- Avoid caffeinated beverages after 3 p.m.
- Try to wake up and go to bed at the same time every day
Know When To Take It Easy
It’s very possible that on a difficult day, you may not have the energy to do anything. That can make you feel even worse about yourself, but sometimes you have to allow yourself a day to take it easy. Turn to compassion and find accessible strategies, for example:
- Engage in breath work, even if only for a few minutes
- Take a bath or long shower
- Give yourself permission to rest
- Avoid snacking on processed foods, such as chips, cookies, and candy
Spend Time In The Sun
Not only is the sun a great source of vitamin D, but studies show that spending time in the sun can improve attitude and mood. You do not have to spend your entire day in the sun, so don’t worry about frying like an egg. Experts suggest five minutes of uninterrupted blue skies per day to benefit the mind and heart. You do not just have to stand in the sun; rather, you can take a short walk, exercise outside, eat lunch at a park, open a window near your desk, or take a phone call outside.
Savor Nutrient-Dense Foods
There are certain foods that detract from mental health, but there are also foods that support it. Dietitians encourage people to focus on foods that contain mood-boosting nutrients, some of which are:
- Whole grains
- Beans
- Bananas
- Berries
- Omega-3s
Drinking plenty of water throughout the day can also help you avoid dehydration, which actually denies your brain and body the nutrients necessary for optimal function. Alcohol, caffeine, refined carbs, and added sugars can actually worsen anxiety, so limit your consumption of those foods.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
