10 Different ways to improve mental health

Metal health is health. It refers to the overall mental or emotional well-being of a person. It also includes the quality of your relationships, the way you think about yourself, and your ability to deal with worries and handle your feelings.

 

Everybody can experience emotional or mental health problems at any stage of life, at any age.

 

In a recent research, in 2023, about 800 million people worldwide suffer from mental health problems.

 

In this article, we will discuss 10 ways or tips to improve mental health. These tips help you to become stronger, boost your mood and enjoy life.

 

How to improve mental health?

Following tips help you to improve your emotional and mental health:

 

Speak to someone you trust

Talk to someone you trust such as a family member, a friend, or a colleague can help. If you are able to open up what you are experiencing with someone who loves and cares for you then you may feel better. If your friends or family members are at distance from you and face-to-face interaction is possible, you can still connect with them with the help of video call, messaging app or phone call.

 

Stay active 

Staying active plays an important role in your physical as well as mental health. Regular activity or exercise can have a positive impact on your emotional and mental health, improve memory, relieve stress, and improve the quality of your sleep.

 

Take time to concentrate on the world around you

You should focus on the world around you. This helps you to keep your mind busy. In this way your mental health will improve. You can do this by simply taking three deep breaths or feel your feet on the ground and ask:

 

• What are four things I can see?
• What are five things I can hear?
• What can I smell?
• What does it feel to touch my knees
• How does it feel underneath my fingers?

 

Try relaxing techniques

You should try relaxation practices to keep your mind health such as:

 

• Yoga
• Mindfulness
• Deep breathing

 

These practices help to reduce your overall stress levels

 

Make leisure a priority

We all are too busy now-a-days, but leisure time is necessary to keep your mind healthy. Take time to concentrate on positive things  throughout your day even the smallest thing and take time to relax yourself. Write these things, if possible, because they can be forgotten easily. Then read these things when you are upset.

 

Take nutrient-rich foods

Foods that support your mind include:

• Beans
• Legumes e.g. lentils
• Foods rich in omega-3
• Nuts such as peanuts, cashews, almonds, and  walnuts
• Dark leafy vegetables such as kale, spinach and Brussels sprouts

 

Dark chocolate is also beneficial for mental health. For the best nutritional and dietary advice, you can contact a registered dietitian.

 

Drinking plenty of water also has a positive impact on your brain.

 

Certain foods such as caffeine, alcohol, added sugars and refined carbs,  may worsen the symptoms of anxiety. So, limiting foods mentioned above could help you to ease symptoms of mental illness.

 

Get restful sleep

It affects your mind more than you think. Sleep is the best way to recharge our mind and body. One easiest tip to get quality sleep is to take a break from the screens of phones, TV, computer or tablets before bedtime. Another tip is to read or listen to relaxing music.

 

To get high quality sleep, try these habits:

• Avoid tea or caffeine after 3 p.m.
• Try to go to sleep and wake up every day at the same time.
• Make your bedroom into a relaxing, quiet and clutter-free space.
• Adjust the temperature of your bedroom around 65°F (18.3°C).

 

These habits can be harder to build if someone have a sleep disorder.

Find purpose and meaning 

This varies from person to person, but finding meaning and purpose in your day is a main factor to have good mental health. You can also try following tips:

 

• Perform the task and play that makes you feel useful
• Invest more in relationships and spend time with people who make you feel happy.
• Help needy people, this can make you feel happier
• Take care of others, this can be meaningful and rewarding.
• Think of one good deed or gesture to do each day

 

Get some sunshine

Some studies show that sunshine can improve your mood and attitude because it is a great source of vitamin D.

 

If you are inside all the day than experts recommends:

• Have a quick walk
• Sit in your backyard
• stand outside and breath in the fresh air

 

You can also try these options:

• Open window near your desk
• Taking a work meeting outside
• eat lunch outside in a nearby park
• exercise outdoors

 

Fun activities to improve mental health

Following are fun activities that can help to improve mental health:

• Listening to music
• Watching TV
• Playing video games
• Practicing mindfulness techniques helps to manage negative thoughts and anxiety
• Gardening
• Playing some games with friends
• Playing with pets

 

How to improve the mental health of students?

Following tips help to improve mental health of students:

• Calm your mind
• Set realistic goals
• Start valuing yourself
• Take care of Your Body
• Invest some time on yourself
• Learn to deal with stress
• Reward yourself on achievements
• Get help if you need

 

When to reach out

The strategies can help to improve your mental well-being, on the other hand they can’t cure any mental health disorder.

 

Making changes in your lifestyle may not always relieve your mental stress. In this case, working with a therapist can be an efficient way to cure mental illness.

 

You can seek professional support at any time. You don’t need to have stress, anxiety, depression, or any specific mental health disorder to benefit from therapy.

 

Thus, reaching out becomes important if:

• You have experienced a traumatic or stressful events
• You feel more anxious, upset, or sad than usual
• You frequently feel agitated, angry or irritable
• Your motivation has lost
• You have noticed changes in your sleep patterns and appetite
• you feel overwhelmed or stuck
• You are using substances such as alcohol more than usual

 

Summary

Mental health plays a vital role in your quality of life. Many factors that can affect mental health are beyond your control, but adding useful habits in your daily life can improve your mental wellness.

 

If we are trying to adopt new habits, then adopt one or two at a time, instead of following all new habits. Then, check-in with yourself to see whether these changes help or not.

 

You should reach out to a psychiatrist, if your mental health starts to get worse. Professional support can be more effective.