5 Steps to Improve Your Mental Health This Season
As the Fall season comes into full swing, the stress and worry of quarantine can really weigh on mental health. But that doesn’t mean you can’t find ways to better your overall wellbeing during this uncertain season. Check out these 5 easy steps that anyone can do to help improve mental health:
1. Develop a Sleep Routine
Getting a good night’s sleep is essential for our mental health, yet many of us struggle to find a consistent routine. To jumpstart regular sleeping patterns, start by diligently going to bed and waking up at the same every day. Additionally, try dimming the lights an hour or so before bed, avoiding screens, and using headphones with relaxing music or podcasts to help lull you to sleep.
2. Prioritize Healthy Eating
When we eat foods filled with the right nutrients, it can actually help us better manage our emotions and cope with stress. Make sure to include plenty of whole foods rich in vitamins, minerals, and antioxidants like fruits, vegetables, and proteins in your diet. Additionally, be sure to drink plenty of water and limit caffeinated and sugary drinks.
3. Connect with Others
Socializing has a crucial role in mental health and can be incredibly beneficial for lifting your spirits and connecting with those you may not have seen for awhile due to quarantine restrictions. Reach out to your friends and family to catch up, even if it’s just through video chat. A quick text to let them know you’re thinking of them can go a long way too.
4. Take Rid of Your Stress & Anxiety
There are a variety of techniques and activities that can help reduce stress and anxiety without medication. Consider making time for the following activities:
- Meditation – Take 5-10 minutes out of your day to clear your head and reset your focus.
- Exercise – Just 20-30 minutes of exercise can help increase overall mood.
- Journaling – Writing down thoughts can give clarity and provide an outlet to express yourself.
- Breathing Techniques – Taking 3-5 deep breaths can help relax the body and calm racing thoughts.
5. Take Advantage of Telehealth
If you are having difficulty managing mental health, reach out to your doctor or other healthcare provider for support. Telehealth services provide an easier, more accessible way to receive medical care without having to leave your home. Consider booking an appointment with a therapist and talking through the many feelings you may be experiencing.
Everyone experiences mental health differently, especially in times of stress and worry. Use these 5 easy steps to help improve your overall wellbeing this season so that you can be emotionally strong and ready to tackle whatever comes your way.
What do experts recommend to improve mental health?
1. Exercise: Regular physical activity can help to lift your mood, increase your energy levels and reduce stress.
2. Eat a Healthy Diet: Eating nutritious food that is high in vitamins and minerals can help to boost your overall mental health.
3. Get Adequate Sleep: Getting enough rest and sleep is essential for maintaining mental clarity and reducing stress.
4. Connect with Others: Connecting with friends, family and supportive people can help to lift your mood and reduce feelings of isolation.
5. Take Time to Relax: Relaxation techniques such as meditation and deep breathing can help to reduce stress and promote a sense of calm.
6. Seek Professional Help: If you are struggling with mental health issues, seeking professional help can be the most effective way to find relief.
What lifestyle changes can help improve mental health?
1. Get regular exercise. Physical exercise releases endorphins, which can lift your mood, help reduce stress and increase relaxation.
2. Eat a healthy diet. Eating healthy foods can help improve moods and provide the energy necessary for mental concentration and focus.
3. Stay connected to others. Spending time with family, friends and community can help reduce stress and provide support.
4. Get enough sleep. Lack of sleep can lead to mood swings, a shorter attention span and trouble making decisions.
5. Spend time in nature. Getting outside and in nature has been found to reduce stress, improve moods and even boost creativity.
6. Practice mindfulness. Taking the time to slow down and be mindful can help reduce stress and anxiety levels.
7. Take breaks. Taking regular breaks during the day can help reduce fatigue, boost concentration and clear your mind.
8. Find time to reflect. Reflective activities such as journaling can help improve mental health by allowing you to process difficult thoughts and feelings.
What activities can I do to help improve my mental health?
1. Exercise: Move your body and get your heart pumping for at least 30 minutes each day.
2. Unplug: Take digital breaks and device-free timeouts away from screens and devices to decompress.
3. Reach Out: Connect with friends, family, a therapist or support group.
4. Sleep: Aim to get 7-9 hours of quality sleep.
5. Journal: Get your thoughts and feelings out on paper.
6. Practice Self-Care: Take time to do something nice for yourself, such as taking a bubble bath, reading a book, or watching your favorite movie.
7. Take up a Hobby: Try something new and interesting to keep you engaged and reduce stress.
8. Practice Mindfulness: Spend time in the present moment and use mindful breathing techniques.
9. Eat Healthy: Fuel your mind and body with nutritious food.
10. Speak Positively to Yourself: Acknowledge your accomplishments and be kind to yourself.
