How can you give your mental health a boost?
Mental health boost tips
1. Keep a gratitude and success journal
Every day, write down 3 things that you are grateful for and 3 things that you managed to achieve that day. They could be as simple as being grateful for coming home to an already made dinner or as complex as successfully securing a huge piece of business for your organisation.
2. Arrange a trip away
This could be a 2-week holiday on the other side of the world or a short weekend camping with friends, but the process of planning a holiday gives you something to look forward to, and when you finally go away you will have a wonderful time.
3. Work to your strengths
Doing something that you’re good at will give you a huge boost of self-esteem. Regular successes will release a steady supply of dopamine which will make you feel good, and then when you’re ready you can take on some tougher challenges.
4. The right temperature to sleep
Studies have shown that the perfect temperature for a good night’s sleep is between 15 and 19 degrees. Getting a good night’s sleep is a key factor for positive mental health, so if you find yourself getting too hot or too cold at night, keep better track of your bedroom temperature.
5. Try something new
As the old saying goes, “variety is the spice of life”. Trying something new, such as a new recipe or a new hobby, will allow you to express yourself more creatively, which has been linked with a state of well-being.
6. Spend time with people
Strong relationships are key to leading a happy life. Whether it is with your partner, spouse, friends or family, spending time with people that you care about will give your mental health a great boost.
7. Enjoy your activities
Whilst finding a new hobby can make you feel better, so can your current activities. By throwing yourself into your current work or hobbies, you can really help yourself succeed. Focusing on what you’re doing now, instead of taking on another task will allow you to develop, and as we’ve previously mentioned, will make you feel better.
8. Adult colouring
Something that we will all have enjoyed as children was the chance to do some colouring in. There are now adult colouring in books, that may have slightly more complex designs than what we had when we were younger. This is an activity that will surely take you down memory lane, whilst also giving yourself a chance to take some time for yourself and feel good when you have completed a design.
9. Take a digital detox
Taking some time away from your screen is known to have a positive effect on your mental health. A digital detox is when you take an extended break away from your digital devices to give your brain a break from the bombardment of social media, emails and adverts.
Take a look at our article on taking a digital detox on the benefits of taking a digital detox as a business owner and some of the dangers of constant smartphone use.
10. Laugh regularly
Laughter is known to make you feel better by reducing anxiety and stress, so spend time laughing with friends, watch a funny film or TV series or watch a live comedy show to keep you laughing!
11. Take a bath
Whilst showers are more practical, there is nothing better than having a nice soak in some warm water. Taking a bath isn’t a cure for a mental illness, but it gives you the chance to relax in a comfortable environment and take time to reflect.
12. Spend time with pets
Pet owners will tell you how much they love their furry friend, which is often seen as a family member. Dogs are thought to be the best companion to help with mental health, as they encourage exercise which is beneficial for those struggling with depression, but also show you unconditional love.
Even just the act of sitting and stroking a pet has been known to improve mood by calming minds and helping relaxation. A pet also gives their owner a sense of purpose through being needed, which gives you a sense of value.
You don’t have to go far to find something new. Get out and about to see what strange or interesting things you can find out about your hometown. Both learning something new and getting out will give you a sense of accomplishment, having a positive effect on your mental health.
14. Have some control over your week
Something as simple as preparing your meals or picking out your outfit for the week will give you a sense that you are ready for the week ahead of you, meaning that you won’t worry as much about not having the right clothes or spend time preparing food if you’re rushed.
Having this extra time in the morning will make you feel more relaxed and a feeling of being in control.
15. Get some omega 3
Omega 3 is a form of fat that is beneficial to have in your diet. Omega 3 is known to help with depression and even schizophrenia. You will find Omega 3 in higher quantities in fish, such as Mackerel, Salmon or Cod, however vegetarians can still find large amounts of Omega 3 in walnuts, flax seeds, chia seeds or soybeans.
16. Learn to forgive
Having anger towards someone is rarely a benefit to your mental health. People who can forgive are more likely to have better mental health because they aren’t harbouring negative thoughts.
17. Thank people
Making sure that you thank people will make you feel better because you have recognised when someone has done something nice for you. To show your appreciation you could leave someone a thank you note. Sharing your gratitude has been found to lead to happiness, for both the giving and receiving party.
18. Spend time in the sun
Take advantage of the nice weather outside. In the UK we don’t get it very often, but spending time in the sun allows you to soak up vitamin D, increases oxygen content in your blood and the UV light can help to improve your skin, especially for people who may suffer with acne or eczema.
19. Go for a walk
It doesn’t have to be a strenuous hike, but even 15 minutes on your lunch break can help to make you feel better by boosting your wellbeing and reducing depression.