11 Tips To Improve Your Mental Health
"You don't have to see the whole staircase, just take the first step." - Martin Luther King, Jr.
Not knowing where to start with your own mental health can be a challenge and sometimes overwhelming. That is why we have composed a list of tips that can help you take the first steps.
1. Strengthen your hobbies. Do something you're good at to build self-confidence, then tackle a tougher task. Growing with something that challenges you can give you motivation to be better than before.
2. A good night's sleep. The average adult should receive 7-9 hours of sleep. Mental health issues such as depression are linked to poor sleeping patterns and sleep quality. Poor sleep can also affect emotions and social interactions. Bonus tip: The optimal temperature for sleep is between 60- and 67-degrees Fahrenheit.
3. Mute the noise. Leave your smart phone at home for a day and disconnect from constant emails, alerts, social media and other interruptions. Spend time doing something fun with someone face-to-face.
4. Relax in a warm bath once a week. Try adding Epsom salts to soothe aches and pains and help boost magnesium levels, which can be depleted by stress.
5. Spend time with pets. Time with animals lowers the stress hormone - cortisol, and boosts oxytocin - which stimulates feelings of happiness. If you don’t have a pet, hang out with a friend who does or volunteer at a shelter.
6. Omega-3 fatty acids - They are linked to decreased rates of depression and schizophrenia among their many benefits. Fish oil supplements work but eating your omega-3s in foods like wild salmon, flaxseeds or walnuts also helps build healthy gut bacteria.
7. 15 minutes of sunshine - Sunlight synthesizes Vitamin D, which experts believe is a mood elevator. Research shows that being in nature can increase energy levels, reduce depression and boost well-being.
8. Keep active - Regular exercise can boost your self-esteem and can help you concentrate, sleep, and feel better. Exercise keeps the brain and your other vital organs healthy and is also a significant benefit towards improving your mental health.
9. Eat well - Your brain needs a mix of nutrients in order to stay healthy and function well, just like the other organs in your body. A diet that’s good for your physical health is also good for your mental health. Try meal prepping to take the first steps in making healthier alternatives that can help elevate several areas in your life like moods, physical and mental wellbeing.
10. Meditation – There are several benefits of practicing meditation such as decreased stress, improved concentration, lower blood pressure, and reduced symptoms of anxiety and depression.
11. Ask for help – No one is expected to do it all by themselves. We sometimes get tired or overwhelmed by how we feel or when things don’t go to plan.
If things are getting too much for you and you feel you can’t cope, ask for help. Your family or friends may be able to offer practical help or even as listening ear can go a long way.
Local services are there to help you such as Mental Health America and Mental Health America of Greenville. Please visit their sites below for more information.
To support the ongoing awareness of Mental Health, please dine-in with us November 11th from 4 PM until 9 PM as we support Berea High School’s Spirit Week campaign for Mental Health Awareness. Please let us know that you are dining in on behalf of BEREA and a percentage of your total will go towards Berea’s fundraising for the Mental Health America of Greenville County.