Taking care of your mental health is important in more ways than one. Your mental health has a big impact on your physical and psychological well-being, and studies show that mental health conditions like depression can increase your risk of long-lasting problems like diabetes and heart disease.
This article will detail eight ways to improve mental health with both self-care methods and professional help. These tips can help you achieve better mental health while assisting with the management of mental health problems.
8 things you can do to improve your mental health
1. Get regular exercise
Getting enough physical activity is one of the best habits for mental well-being. It helps prevent disease and keeps you physically fit while improving depression symptoms and reducing stress.
Physical activity increases the production of endorphins, which regulate mood and reduce pain sensations. This can make you feel happier and more balanced. Regular exercise can help improve mental health by: Improving sleep quality Improving self-esteem Increasing energy levels Improving sex drive
Exercise also improves cardiovascular health, preventing problems like high blood pressure and heart disease. Studies show that blood pressure and mental illness are connected. While a workout may not be enough to treat mental health problems, it can help.
2. Eat a balanced diet
Like regular exercise, nutrition is key to maintaining your mental health. Your brain uses about 20% of your daily calories, and certain nutrients like B vitamins and amino acids help produce important neurotransmitters that regulate mood. Because of this, most of the calories you eat must come from sources rich in vitamins and minerals. Not getting enough of these nutrients or eating a lot of ultra-processed foods can make symptoms of depression and other mental disorders worse.
Wondering how to start eating for better mental health? A 2009 study of over 10,000 Spanish university students over four years found that following the Mediterranean diet led to a 42% decrease in the risk of depression.
Staples of the Mediterranean diet include:
- Vegetables (especially leafy greens)
- Fruits
- Whole grains
- Nuts and seeds
- Beans
- Lean protein (mainly chicken and fish like salmon and cod)
- Olive oil
Ensure that these foods make up most of your diet. In addition, limit the amount of processed foods, fried foods, and sugary beverages you consume.
3. Get enough sleep
Not getting enough sleep or getting poor quality sleep can make it hard to deal with stress and difficult situations. Inadequate sleep is also linked to increased rates of depression, suicide and anxiety.
Sleep helps the brain recover and prepare for the next day, helping you to feel awake and alert. Sleep also helps memory and attention and maintains your ability to learn new skills.
A CDC study shows that people who get less than 6 hours of sleep a night are 2.5 times more likely to deal with mental distress. Adults should get 7-9 hours of sleep per day. The American Academy of Pediatrics (AAP) recommends that children between 6 and 12 get 9–12 hours of sleep per night, while teens between 13 and 18 get 8–10 hours.
If you’re struggling to get a full night’s sleep, try these tips to improve your sleep hygiene: Maintain a regular sleep schedule Shut off all screens (phones, tablets, computers, TVs) at least 1 hour before bed Do deep breathing or relaxation exercises before bedtime Avoid sugar or caffeine late in the day Get plenty of physical activity throughout the day
4. Develop coping skills
Difficult situations can make it easy to turn to negative habits that hurt your mental well-being. For some, this may mean a stiff drink after a long day. Others may reach for a cigarette or a pint of ice cream. These coping strategies, while seeming pleasurable in the short term, can damage your mental health over the long run.
Develop a list of healthy coping skills you can use when you’re having a hard time. Some examples include:
- Exercise
- Deep-breathing exercises
- Yoga
- Meditation
These relaxing self-care techniques can slow your heart rate and guide you to a more mindful state. Taking just 5 minutes to breathe and recenter your mental state towards mindfulness can help alleviate stress.
5. Connect with others
Good relationships are crucial to good mental health. Building social connections with loved ones has been shown to lower symptoms of depression and anxiety and can even strengthen your immune system.
Take time out of your day to spend quality time with a family member or schedule a hang-out with a friend you haven’t seen in a while. You can also join a class, club, or volunteer organization to meet new people. These opportunities allow you to be physically active while performing acts of kindness. These gatherings are also a great way to connect with new people in your area.
6. Practice gratitude
Maintaining a positive attitude can be difficult when you’re going through a tough time, but it is essential in managing your mental health. Challenge yourself to list three things that were good on a given day. Writing these down is an exercise in practicing gratitude. You’re acknowledging the positivity in your life and bringing your attention to it.
Practicing gratitude is more than a coping skill; it is a means of rewiring your brain to find the good around you rather than focusing on the bad. Studies have shown that counting your blessings can lead to appreciably better mental health. Take time to reflect on positive experiences you’ve had to start cultivating a healthier mindset.
7. Get off (or at least take a break from) social media
Social media apps can both positively and negatively affect mental health. While these apps can help us to connect with people in our lives, they are also linked to the onset of depression and anxiety symptoms. These effects are especially common in adolescents. A paper released by the US Department of Health Services warns that young people who use social media for more than three hours a day are twice as likely to develop symptoms like depression and anxiety.
While more research is needed to draw a definite link between social media use and mental health disorders, reducing your use of these apps may help boost mental well-being—especially in young people.
8. Get professional help
Some mental health challenges require the help of a healthcare provider. Seeking mental health services is not a sign of weakness - it’s an investment in yourself.
- While you don’t need a specific reason to seek out professional mental health care, some signs that you should reach out to a provider include:
- Consistent feelings of sadness, worry, or fear
- Feeling angry and irritated often
- Feeling like you are tired or have lower energy than usual
- Changes in sleep patterns
- Avoiding friends, family, or social activities
- Neglecting personal hygiene (like showering or brushing your teeth)
- Difficulty concentrating or remembering things
If you or someone you know is experiencing suicidal thoughts or behaviors, call or text the Suicide & Crisis Helpline at 988 for immediate support.
How Sesame can help
Sesame is committed to making quality mental health care more affordable for everyone. Whether you are looking for ongoing care or just need someone to talk to, mental healthcare providers on Sesame can help.
Book an online mental health appointment today to get compassionate and personalized care without visiting an office in person. Providers on Sesame can offer guidance and prescribe medication if needed.
