How do you know if you’re in good mental health? The World Health Organization’s definition of mental health includes being able to enjoy life, have friendships and relationships, and be productive at work or school.
So it’s important to make sure that your daily habits promote these things. Try working on these four habits over the next 30 days to notice improvements in your mental health.
1. Start a Gratitude Journal
No matter what your mental health looks like right now, there’s no doubt that keeping a gratitude journal has several benefits. After all, studies have shown that those who keep a daily gratitude journal tend to have better mental health than those who don’t.
Start by writing down three things you are grateful for every night before bed. You can always go back and look at your entries over time to reflect on all of your accomplishments — big or small.
Sure, it may seem simple, but writing things down when you aren’t feeling well goes a long way towards feeling better about life in general.
And studies show it really works! As we become more and more stressed, it becomes easier to slip into bad habits. Everyone needs to practice gratitude — not just at Thanksgiving! Start a gratitude journal by listing three things you’re grateful for every day.
Start small, like listing how grateful you are that your children had a great first day of school, or you were able to get a good night’s sleep. Gratitude works, so find little ways to be thankful in life!
Gratitude is one of those habits that can change your life for good. If you find yourself dwelling on negative things in your life — your work situation, relationships, a fight with a friend — start writing down three to five things that you’re grateful for instead.
Not only will it take your mind off of these bad feelings, but studies have shown that gratitude can also help people sleep better, manage stress more effectively, and reduce depression.
2. Spend Time Outside
Studies show that time spent outside is good for everyone’s mental health. A great way to spend more time outside? Take a walk! Spending even a few minutes in natural surroundings can help improve feelings of happiness and overall health, so try to incorporate some fresh air into your daily routine.
If you’re pressed for time, consider setting reminders throughout your day to take walks or breaks outside — even if it’s just for five minutes.
Find inspiration from experts with Outdoor Retreats, an experiential travel company that invites guests on private retreats where they’re guided through scenic adventures and get-away weekends.
The company recently launched an initiative called Nature Cures, which helps people find quick bursts of nature wherever they are via virtual escapes to local parks across America or anywhere in-between.
Even in the face of technology, our brains need regular exposure to natural light and fresh air. Get outside for a walk every day to enjoy some nature and get a chance to think without distraction.
Having a solid routine is important for everyone’s mental health. Whether you wake up, have breakfast, and then head to work or wake up, have breakfast, and spend some time with family and friends before heading off to work, having a clear daily schedule will help balance your mind by giving it some structure
By spending time outside your home — whether it’s in a local park or on a hike — you’ll be able to breathe in some fresh air and give yourself additional perspective on life.
3. Get Enough Sleep
Everyone knows that getting enough sleep is good for you. Unfortunately, a lot of people don’t know exactly how much sleep they need or have tried to figure it out by monitoring their own sleeping habits.
The problem with that we aren’t very good at keeping track of our own sleep schedules;
We tend to think we’re sleeping more than we actually are, leading us to underestimate how much sleep we really need. If you want to improve your mental health, start tracking your sleep and make sure you’re getting enough (and perhaps more) every night.
Sleeping well makes us happier and healthier in ways that go beyond mere physical energy. Sleeping is vital for good mental health. Sleep allows your brain to turn short-term memories into long-term ones and helps clear out toxic proteins that have built up while you were awake.
Make sure you’re getting enough sleep every night by setting a consistent bedtime and waking time, giving yourself at least seven hours of sleep a night, taking naps when necessary, and avoiding screens at least an hour before bed. Also, avoid caffeine after 3 p.m.
Did you know that getting less than six hours of sleep a night can decrease your memory, ability to focus, mood, and even cause depression? Sleeping is vital for maintaining a healthy body and mind. Make sure you’re getting enough sleep by setting an alarm and turning off any electronics before bed.
4. Practice Mindfulness
A good way to kick off your mental-health kick is to practice mindfulness — but not just in a zen sense. Research suggests that mindfulness can be an effective tool for helping folks learn how to better manage anxiety and depression symptoms, two of the most common issues causing people distress today.
Mindfulness means simply paying attention: focusing on yourself, your thoughts, and what’s happening around you with a curious, nonjudgmental attitude. Start by trying out short meditations each day: Close your eyes and focus on your breathing for one minute;
Try silently repeating inhale as you breathe in and exhale as you breathe out for another minute. Mindfulness is being aware of your actions, speech, and thoughts at any given moment.
It’s a practice that many claims have helped them combat anxiety and depression, as well as improve their relationships with others.
To get started with mindfulness, try meditating every day or practicing yoga to learn how to stay present in your body. You can also experiment with becoming more mindful while doing everyday tasks like cleaning up or doing dishes to see if it helps you feel better overall.
Mindfulness is a state of active, open attention to present experiences. It isn’t a new-age technique — it’s a foundational element of Buddhism that research shows can help improve your mental health by making you more aware of negative thought patterns.
Essentially, it teaches you to accept your emotions and be less judgmental about them — which frees up mental space for positive thoughts, even if it takes time and effort.
— — — — — — — — — — — — — — — — — — — — — — — — — — — —
If you enjoyed this article, subscribe below, so I can send my next one right into your inbox. If you’re not already a paying Medium member, consider joining using my referral link. I’ll earn a small commission. Thanks!
You must be logged in to post a comment.