4 Tips to Improve Mental Wellness

With the onslaught of constant media stress from around the world being shoved in our faces, it can feel difficult to put our minds at ease. Focusing on mental wellness is more important than ever before. Don’t wait until your mental health is in a stressed state to give it attention and priority. Our mental wellness expands beyond just our mood. Mental wellness includes “emotional, psychological, and social well-being…it affects how we think, feel, and act” [1]

Why Mental Wellness is Important

Caring for our mental health is equally as important as caring for our physical health. Our mental wellness affects every aspect of our lives, for better or for worse. Incorporating healthy mental habits into our lives is a form of self-love and self-care the same way as eating healthy and exercising is. When we care for our mental wellness, we are able to show up for ourselves and those in our lives. We are able to do better work and be more present.

Some signs of mental fatigue to pay attention to include but are not limited to:

●       Difficulty concentrating

●       Lack of energy

●       Desire to isolate rather than socialize (to an extreme)

●       Irritability

●       Anxiety

●       Depression

●       Sleeping too much or not enough

●       Imbalanced eating (too much or not enough)

If you’re starting to notice some of the above in your daily life, take a moment to pause and step back. The National Alliance on Mental Health reported that “46 percent of those who commit suicide have a recognized mental health condition” [2].  There are a number of things you can begin to do to help ease your mental stressors and help balance your daily life. Don’t wait until you’re at a point of burnout to incorporate the following.

Gratitude Journaling

Practicing gratitude has proven to be extremely beneficial for mental health and one’s outlook. According to a study done at Harvard University, those who practice gratitude on a consistent basis were “associated with greater happiness” [3]. Practicing gratitude can improve mood, self-esteem and overall outlook. When we flip our perspective to being grateful, “our brain releases dopamine and serotonin, the two crucial neurotransmitters responsible for our emotions…[that] make us feel good”.

 Here is a great way to begin to incorporate practicing gratitude into your daily life:

●       Start a daily gratitude journal, whether it’s physical or digital (there are many apps for this, but even the simple “note” app in your phone will do.)

●       Set a reminder for a certain time each day to take a few minutes to sit down and journal (the end of the day is best, so you can reflect on the day as a whole.)

●       Write out 3 things you are grateful for that are specific to the day (rather than “my health” put something like “the ability to go on a run in the warm sunshine”), the more specific you are, the better.

●       If there were any triggers in your day, feel free to add those at the end and why they triggered you.

●       Follow up the triggers with one grateful perspective to see if you can help yourself shift your thoughts.

Meditation

Meditation is another excellent way to boost your mental wellness. Similar to gratitude, setting aside a little time each day to practice meditation can help improve your mood and mental health in the long run. Meditation can be looked at like exercise. Start small, even if it’s only 5-10min a day to build up the habit of consistency. Over time, increase the amount of time you practice and work your way up to 30-60min. Again, think of this like exercise. While 5-10min a day is a good start, it’s not enough if you want to see real improvements. You need to work your way up.

Meditation can be practiced anywhere, without tools. It is helpful to be in a quiet area, but you don’t need to be. There are a number of apps to help guide you in the beginning of your meditation journey such as the Calm app. Start your practice by learning how to slow and quiet your mind and observe thoughts. This practice can help you to better manage “negative emotions, such as anger and fear” [4].

Taking Breaks

In our overly-competitive “I’m busier than you are” world, forcing ourselves to take a break may seem counter-intuitive. Taking breaks is imperative to our wellness and even our success. We were not built to operate at full capacity for hours on end, days on end, without ever stopping. That is a guaranteed route to burnout and not much else. Make it a priority to take breaks, even if they’re as short as 10-15min. When you’re on a break, fully utilize it. Step away from your computer, put the phone away, and allow yourself to center.

If possible, go outside or on a walk. Too many people eat lunch at their desks or take breaks but then sit on their phones scrolling or answering texts and emails. This isn’t a full break and your brain will keep running until the point of exhaustion.

Sleep Hygiene

Sleep is one of the most important aspects of our mental well-being. According to the Center for Disease Control (CDC) “1 in 3 adults don’t get enough sleep” [5]. There are several factors that go into whether or not you’ll get a restful night’s sleep. Here are some sleep hygiene tips to give your body and mind the best chance at rest:

●       Use a white noise machine to block out unwanted sounds that may disrupt your sleep

●       Wear a sleep mask to block out light

●       Stop looking at screens at least 15min before bed, the earlier the better

●       If you are looking at screens before bed, adjust the lighting to be dim and warm as blue light will keep your brain more active

●       Set a cool temperature to relax your body

●       Save your gratitude and meditation practices for right before bed to help slow and ease your mind from the day

No matter what you choose to incorporate, remember that small changes done consistently over time produce huge results. Happiness is an inside job, so get to work because you deserve it!