Practical Ways to Improve Your Mental Well-Being

It’s no secret that the COVID-19 pandemic has taken a toll on the mental health of many. We’ve all had to adjust to a new and frequently changing “normal,” which greatly impacts our mental health – whether we realize it or not.

Everyone faces challenges that affect their mental health, and one in five people will experience a diagnosable mental health condition during their lifetime. In recognition of Mental Health Awareness Month, WellcomeMD physicians share resources and practical tips for managing your mental health below.

Connect with Others

Creating and maintaining strong relationships with others offers an incredible emotional benefit. Solid social support can help you in times of stress and lift you up when you’re feeling down. Even if you prefer spending time alone, it’s important to identify and fuel relationships with key individuals who comprise your support network. You could try volunteering, which connects you with others who share your passion for a similar cause. Plus, volunteering has the added benefit of making a difference in a meaningful way, which can also do wonders for your psyche.

Go Off the Grid

Screen time affects us more than we realize. You’ve likely heard the recommendation to avoid electronics close to bedtime, which is sage advice. But too much screen time overall can also have a negative impact on our mental health. It’s easy to be distracted by news updates and social media alerts; after all, we live in a society where constant motion is praised and the fear of missing out is all too real. But if we never take a break, we’re bound to burn out.

Consider taking an electronic-free day where you aren’t constantly inundated with alerts or messages. If a full day isn’t practical, set aside a shorter period of time each day during which you are completely disconnected from phone, email, and social media. Instead of scrolling through your phone, spend this time with your family, your pet, or even just with yourself. Disconnecting from devices allows us to focus on face-to-face interactions and be more present with the here and now.

Prioritize Your Physical Health

Get Moving: Your mental and physical health are very much connected. Engaging in regular physical activity not only helps your body stay healthy, but it can also reduce stress and improve your mood. Some studies even show that exercise can be as effective as medication in helping to treat depression symptoms.

Eat well: Beyond affecting your waistline, nutrition also influences how you feel. Eating a balanced diet of fruits and vegetables, lean protein, whole grains, and healthy fats can give you more energy, boost your immune system, lift your mood, and lessen feelings of stress.

Make sure to sleep: It can be tempting to deprioritize sleep in favor of checking items off of your to-do list or binge-watching your favorite tv show. However, the benefits of consistently getting enough sleep can’t be understated. Solid sleep – eight hours for most adults – can improve your memory, reduce feelings of stress, and lower your obesity risk.

Talk to your Doctor about the mind-gut connection: The health of your gut microbiome – the microorganisms living in the human gut – is linked to emotional well-being. Studies show a correlation between gut health and anxiety and depression, with evidence that taking probiotics can positively impact emotional behavior. At WellcomeMD, we use advanced labs to better understand your gut microbiome and help you make informed nutritional and lifestyle decisions.

Learn to Say “No”

With the multitude of responsibilities millions of Americans face every day – like work, bills, childcare, cooking, shopping, cleaning – it’s easy to feel overwhelmed. We’re often confronted with more to-dos than time in which to do them. Learning to say “No” can be a game-changer for shrinking your to-do list, loosening your schedule, and, ultimately, reducing your stress. Although it’s tempting to accept every social invitation, work request, and favor that comes your way, let yourself decline every now and then.

Practice Relaxation Techniques

Relaxation isn’t only about calming an overactive mind; it can also lessen the effects of stress on your mind and body. Many relaxation methods enable you to be fully engaged in the present moment, allowing you to let go – even if temporarily – of nagging thoughts and frustrations. Soothing techniques to try at home include deep breathing, visualization exercises, mindfulness practice, journaling, and yoga. If you find yourself reverting to your stressful state, try to refocus and start again. Remember that relaxation techniques take practice and the positive benefits often come with patience.

Consider Your Environment

We often underestimate the way our environment affects us. But if you think about it, it makes sense that the places where we spend the most time can significantly impact our well-being. Everything in our environment, from the aesthetics to the temperature to the people, can impact the way we feel. Lack of sunlight, for example, can lead to depression and anxiety, particularly during the winter. Spending time outside can do wonders for your mental health no matter the season. Evidence suggests that being outside as little as 15-20 minutes each day and connecting with the earth helps to alleviate mental fatigue and boost your mood. Humans also have a predisposition to be soothed by bodies of water. Studies have shown that being near, in, or under water lowers stress and anxiety and increases overall happiness. Evaluate your environment and if you identify toxic elements, try to make changes where possible.  

Talk to Someone

Whether it’s a trusted friend or a trained professional, talk to someone about how you’re feeling. After all, seeking help is a sign of strength, not weakness. Online counseling platforms like BetterHelp can connect you with a licensed therapist virtually. Some employers even offer Employee Assistance Programs (EAPs) that include a limited number of free counseling sessions. Therapy doesn’t have to be reserved for a crisis, either. Talking to someone regularly can prove beneficial for the ups and downs of everyday life as well. Regardless of how or from whom you seek support, it’s important to remember that you’re not alone.

***If you feel like you may harm yourself or others, please call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or use the Live Online Chat to speak with someone who can help.***