We're good at looking after our bodies, but what about our minds? Your mind needs as much care as your body in our busy world. The good news is that you can adopt plenty of simple, science-backed habits to boost your mental health.
Here are 15 things you can do to improve your mental health.
1. Adopt an upright posture.
Have you ever noticed how your mood changes when you're slouching versus standing tall? It turns out that there's science behind that feeling.
Benefits of upright posture for mood and fatigue.
A study published in the Journal of Behaviour Therapy and Experimental Psychiatry concluded that "adopting an upright posture may increase positive effects, reduce fatigue, and decrease self-focus in people with mild to moderate depression."
Techniques for maintaining good posture.
So, how can you improve your posture? Start by being mindful of how you're sitting or standing. Keep your shoulders back, your chin tucked, and your spine aligned.
Set reminders on your phone to check your posture throughout the day. You might be surprised at how much better you feel just standing straighter.
2. Practice positive thinking to improve your mental health.
We've all heard the phrase "think positive," but did you know there's actual science behind this advice?
Reframing negative thoughts
According to psychologist Patricia Harteneck, "When we perceive ourselves and our lives negatively, we can end up viewing experiences in a way that confirms that notion." The key is to catch those negative thoughts and reframe them in a more positive light.
Using affirmations
Use positive affirmations to boost your self-esteem. Instead of saying, "I'm terrible at math," try, "I'm working on improving my math skills, and I'll do better next time." It may seem a little cheesy at first, but with practice, it can change how you see yourself and your abilities.
3. Take walks in nature.
Who doesn't love a good walk in the park? Spending time in nature does more for your mental health than you might realise.
Impact of nature on mood and well-being
A study published in the Journal of Positive Psychology found that just five minutes of contact with nature can calm your nervous system and relieve stress.
The researchers noted that "brief nature contact reliably improves both hedonic and self-transcendent emotions."
Incorporating nature into the daily routine
Try to make nature walks a regular part of your routine.
Find a nearby park.
Take your lunch break outside.
Start your day with a quick walk around the block.
Your mind will thank you for it.
4. Engage in physical touch.
Sometimes, when we are distressed or sad, we need a hug. Interestingly, scientific research supports the benefits of physical touch.
Benefits of hugging
A 2011 study by UCLA found that oxytocin, often called the "cuddle hormone," is linked to self-esteem and optimism.
Oxytocin and its effects on mental health
Oxytocin is released through physical touch like hugging, kissing, and snuggling. So, don't be shy about asking for a hug when you need one. It's not just comforting; it's scientifically proven to improve your emotional and mental health.
5. Spend time with pets.
Got a furry friend at home? They're not just cute; they also help you feel more relaxed.
Stress relief through animal interaction
A 2019 study examined the effects of animal visitation programs on college students' cortisol levels. The results showed that 10 minutes of petting cats and dogs decreased the students' stress hormone levels and provided momentary stress relief.
Combining pet time with other activities
Combine pet time with other healthy habits. Take your dog for a walk in the park or cuddle with your cat while practising mindfulness. It's a win-win situation.
6. Exercise regularly to improve your mental health.
You've probably heard this one before, but it's worth repeating: Regular exercise is crucial for mental and physical health.
Endorphin release and mood improvement
According to an article from the Mayo Clinic, "Exercise can release feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids), and other natural brain chemicals that can enhance your sense of well-being."
Finding enjoyable forms of exercise
The key is to find physical activities you enjoy. Whether it's dancing, swimming, hiking, or playing a sport, make it fun so you'll stick with it. The best exercise is the one you'll do.
7. Prioritise quality sleep to improve your mental wellbeing.
We all know how grumpy we can get without enough sleep, but the impact of poor sleep on mental health goes much deeper than just a bad mood.
The importance of 7-9 hours of sleep
According to the Sleep Health Foundation, 60 to 90% of patients with depression also have insomnia. This shows just how closely linked sleep and mental health are.
Sleeping 7-9 hours of high-quality sleep is essential for overall health.
Strategies for improving sleep hygiene
Establish a consistent bedtime routine.
Avoid screens before bed.
Create a cool, dark sleeping environment.
Your mind and body will thank you for the rest.
8. Keep a gratitude journal.
It may seem simple, but expressing gratitude can impact your mental well-being.
The study “An experimental investigation of gratitude and subjective well-being in daily life” showed that conscious gratitude practices significantly enhance emotional well-being and positive affect. So, keeping a gratitude journal and writing a daily gratitude list is beneficial for mental well-being.
Write down three things you're grateful for each day, no matter how small they are. It's a simple habit that can make a big difference over time.
9. Practice mindfulness meditation to boost your mental health.
Being present improves mental health in our busy world.
A meta-analysis published in Clinical Psychology Review found that mindfulness-based therapy was moderately effective in improving anxiety and mood symptoms.
The researchers concluded that mindfulness practices can lead to changes in brain regions associated with attention and emotional regulation.
To begin, try a meditation audio or join a local group. A few minutes of practice each day can make a difference.
10. Nurture social connections.
Connecting with others is important for mental health because humans are social beings.
A long-term study published in the American Sociological Review found that the quality and quantity of social relationships were linked to better health outcomes and longevity.
On the flip side, social isolation has been associated with a risk of depression, social anxiety, cognitive decline, and other mental health problems.
Stay connected with friends and family. Plan regular catchups, join clubs or groups that interest you, or volunteer in your community. Building and maintaining these social connections can make you feel less alone and overwhelmed.
11. Maintain a healthy diet.
You've heard the saying, "You are what you eat," right? It applies to your mental health too.
Research published in Molecular Psychiatry found that adherence to a Mediterranean-style diet was associated with a reduced risk of depression. The gut-brain axis, linking dietary habits to mental health, has been a growing area of research.
So, include more fruits, vegetables, whole grains, and lean proteins in your diet. Reduce processed foods and sugary drinks. Remember, what's good for your body is often good for your mind too.
12. Develop consistent daily routines.
Having a consistent routine might sound boring, but it can be a powerful tool for mental health.
Maintain consistent sleep and wake times daily, including weekends. Establish regular mealtimes and schedule your work and leisure activities. This structure can provide a sense of stability and reduce stress.
13. Get professional help.
Sometimes, we all need a little professional help to navigate our mental health. There are many options, including hypnotherapy, BWRT, and CBT.
A 2019 meta-analysis published in the Journal of Clinical Medicine found that hypnosis showed a significant effect on reducing anxiety and depression symptoms.
A case study published in the International Journal of Neuropsychotherapy (2018) reported the successful treatment outcomes of a flying phobia using BWRT.
Numerous clinical trials have demonstrated the efficacy of CBT for various mental health conditions. A meta-analysis in Cognitive Therapy and Research showed that CBT was effective in treating anxiety disorders, with effects maintained at follow-up.
If you're struggling with negative emotions or behaviours, consider talking to a mental health professional. It will help you develop healthier thought patterns and coping strategies.
Learn more about medication-free therapies for mental health.
14. Volunteer or help others.
Want to feel good? Try doing good.
A study in BMC Public Health found that volunteering was associated with better mental health and life satisfaction. The benefits were particularly pronounced for older adults.
Look for volunteering opportunities in your community that align with your interests. It can be helping at a local animal shelter, tutoring students, or assisting at a food bank. Giving back can help improve emotional health.
15. Learn stress management techniques for good mental health.
We all recognise stress as a part of life. So, our stress management greatly affects our mental health.
A meta-analysis in the Journal of Psychosomatic Research found that relaxation techniques were effective in reducing anxiety symptoms. These practices have been shown to lower cortisol levels and activate the parasympathetic nervous system, which helps counteract the effects of stress.
Incorporate stress management techniques like deep breathing, progressive muscle relaxation, self-hypnosis or guided imagery into your daily routine. These methods can help you stay cool when things get messy.
Conclusion
Boosting your emotional well-being doesn't have to be complicated or time-consuming. Incorporating these 15 science-backed tips can be a life-changer.
Start with small steps; even tiny changes can add to big improvements over time.
So, which of these habits will you try first? Maybe start with something simple, like taking a short walk in nature or jotting down three things you're grateful for before bed.
Whatever you choose, be patient with yourself and celebrate the small victories. Your mind deserves the same care and attention as your body, so why not start today? Your future self will thank you.
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