People tend to think of physical and mental health as distinct, but they’re not. Physical and mental health are so interconnected that you can’t have one without the other. For example, poor mental health is linked to diabetes, heart disease and stroke, according to Health Canada. There’s also growing evidence linking psychological problems with autoimmune disorders.
With so much at stake, it’s critical to care for your mind just as you would your body. In honor of World Mental Health Day on Oct. 10, here are 10 tips for better mental health.
10 tips for better mental health
Get regular exercise
Being physically active releases endorphins. Endorphins are hormones that relieve pain, reduce stress and boost mood.
While any type of movement can support your mental health, certain types of exercise have been shown to be more effective for symptoms like anxiety. For example, yoga teaches you to relax, slow your breath and focus inward. Similarly, vigorous exercise can help you overcome dysregulation and return to a calm, composed state.
Prioritize sleep
Sleep helps your brain and body recover from life’s demands. Most experts recommend getting seven to nine hours of uninterrupted sleep every night.
If you aren’t getting enough sleep, try these tips:
- Establish a regular sleep schedule.
- Avoid caffeine after noon.
- Limit alcohol.
- Shut off electronic devices one hour before bedtime.
- Use a white-noise machine.
- Set your thermostat to 15-20 C.
- Hang blackout curtains.
Honor your boundaries
Boundaries separate your personal space physically, emotionally and mentally from others. They define who you are and are not, and what you will accept and what you will not. They indicate the degree of privacy, intimacy, freedom and self-expression you need to feel safe and comfortable in relationships.
When you or someone else violates your boundaries, you can experience negative mental health outcomes like burnout and resentment. Say you had a long day at work. When you get home, all you want to do is rest. But your partner wants to go out for dinner. You give up your need for downtime to make them happy.
This is an example of violating your own boundary. Instead of putting your partner’s needs above yours, let them know how you feel and directly ask for what you need. They may be disappointed, and that’s OK. Their feelings are theirs, and your feelings are yours.
Forge healthy relationships
Stay connected with friends and family. Loved ones can provide emotional support and practical help when you need it.
Also, be discerning about who you allow into your life. People who don’t respect your boundaries or have a negative attitude can bring you down. Letting go of unhealthy relationships is just as important as holding on to healthy ones.
Practice gratitude
Every day, think about something or someone you’re grateful for. Practicing gratitude can help balance out negative thoughts. They tend to spiral when you’re struggling with depression, anxiety or other mental health issues.
You can practice gratitude by journaling, telling a loved one you appreciate them or meditating.
Meditate
Meditation is a powerful antidote to stress. It helps you detach from anxious thoughts and enter a state of calm. Here are the basic steps:
- Eliminate distractions, such as your TV or cellphone.
- Find a comfortable position. You can lie down or sit.
- Close your eyes.
- Breathe slowly and deeply. Think to yourself, “breathe in, breathe out.”
- Focus on your breath. If your mind wanders, bring it back to the present moment and your breathing.
- Continue for five to 10 minutes, even up to 20 minutes.
Be gentle and patient with yourself. Meditation isn’t always easy, but it will get easier and you will feel more peaceful. Practice is key.
Limit social media
Excessive social media consumption can trap you in a perpetual state of stress. To mitigate the negative effects of social media, try these tips:
- Unfollow people and pages that make you feel stressed or upset.
- Seek out reliable sources, such as the CDC or World Health Organization (WHO).
- Leave your phone in another room when you go to bed.
- Turn off app notifications on your phone.
- Limit your social media use to 30 minutes a day.
Find a hobby
Doing an activity you love can help you feel balanced and fulfilled. It can also help release your mind from stressful thoughts. Hobbies that involve working with your hands are particularly helpful at clearing your mind and keeping you focused on the present. Ideas include:
- Gardening
- Learning a musical instrument
- Coloring or painting
- Cooking
- Woodworking
- Knitting or crocheting
Spend time in nature
Nature has a calming effect on the nervous system. It can boost your mood, reduce stress and anger, and help you relax.
You can reap the mental health benefits of nature by taking a walk in the park, gardening, having a picnic or gazing at the clouds. Try to be mindful when you’re in nature. Engage your senses by listening to the sounds of the birds, feeling the wind on your skin and watching the sunlight filtering through the leaves.
Try the 5, 4, 3, 2, 1 method
When you’re anxious, focusing on physical experiences can help you feel calm and remain present. Try to quiet your mind using the 5-4-3-2-1 grounding technique. Identify:
- Five things you can see
- Four things you can touch
- Three things you can hear
- Two things you can smell
- One thing you can taste
This process keeps you grounded in the moment instead of letting your anxious thoughts take you out of your body.
Your physical health is only as good as your mental heath
You know about the importance of eating healthy and staying in shape, but that won’t get you far if you’re neglecting your mental health. The next time you find yourself doomscrolling, put down your phone and spend five minutes meditating. Your body and mind will thank you.