Mental health is a widely discussed concept, these days. You might notice discussions about mental health online, in conversation, on your favorite show, or any number of other places.<\/p>\n
But widespread, frequent use of any term can lead the meaning to become blurred, if not misinterpreted entirely. So, if you come across the term often but still have some uncertainty around exactly what \u201cmental health\u201d refers to, you\u2019re definitely not alone.<\/p>\n
\u201cMental health is about the functionality of your brain and all that impacts it,\u201d says Oludara Adeeyo, a psychiatric social worker and author of \u201cSelf-Care for Black Women.\u201d<\/p>\n
In a nutshell, mental health includes your psychological and social well-being. It also encompasses your emotional health, or your ability to name, address, and regulate your emotions.<\/p>\n
Many factors play a part in mental health, some of which you can\u2019t control, such as genetics, life experiences, and family history.<\/p>\n
But you do have influence over a wide portion of your mental health, notes KC Davis, a licensed professional counselor and author of \u201cHow To Keep House While Drowning.\u201d<\/p>\n
The ability you have to influence your mental health is key, because your mental health matters, quite a lot.<\/p>\n
What makes mental health so important?
\nMental health helps determine how you handle stress, relate to others, and make choices, explains Alison Seponara, a licensed professional counselor and author of the book \u201cThe Anxiety Healer\u2019s Guide.\u201d<\/p>\n
Seponara goes on to say that caring for your mental health can lead to:<\/p>\n
Nurturing your mental health can also help you manage health conditions that are worsened by stress, like heart disease, says Seponara.
\nYour mental health can impact everything about your life, Adeeyo says, including the ways you view and move through the world and your ability to handle the things life throws at you.<\/p>\n
That\u2019s why building habits for better mental health can make a big difference in your day-to-day life.<\/p>\n
Not sure where to start? You\u2019ll find 8 strategies to promote improved mental health below, along with some guidance on seeking professional support.<\/p>\n
Sleep isn\u2019t just a nonnegotiable for physical health. It also plays an essential role in mental health.<\/p>\n
One 2021 studyTrusted Source included data from 273,695 adults in the United States. The researchers found that people who averaged 6 hours of sleep or less per night were about 2.5 times more likely to report frequent mental distress than those who averaged more than 6 hours of sleep.<\/p>\n
The quality of your sleep matters, too: Disrupted sleep can contribute to mental health symptoms.<\/p>\n
To get enough high quality sleep, try starting with these habits:<\/p>\n
If you think your sleeping issues may relate to a sleep condition, a sleep specialist can offer more information about helpful evidence-based treatments, like cognitive behavioral therapy for insomnia.<\/p>\n
Know, too, that mental health concerns can also lead to poor sleep. So, changes to your sleep environment and nighttime routine might not make a lasting difference. If you don\u2019t notice much improvement, connecting with a therapist may be a helpful next step.<\/p>\n
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\u201cConstantly consuming information about other people\u2019s lives may cause someone to compare themselves and promote feelings of low self-worth, which increases feelings of anxiety and depression,\u201d says Adeeyo.<\/p>\n
To spend less time on social media, try to:<\/p>\n
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Humans are social creatures, and strong relationships can have a positive influence on your mental health in various ways.<\/p>\n
Friendships, for example, can:<\/p>\n
You have plenty of options for cultivating positive connections and nurturing your friendships:<\/p>\n
Making a point to catch up when you do spend time together can make a difference, too. Research from 2018 suggests catching up and joking around in person predicted closer bonds above and beyond the number of hours participants spent together.<\/p>\n
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Exercise offers a range of mental health benefits, including:<\/p>\n
Movement can involve something different for every person, and it doesn\u2019t have to mean going to the gym \u2014 unless you genuinely want to. Instead, make movement enjoyable for you by opting for physical activities that work best for your body, health, and preferences.<\/p>\n
To get started, experiment with a range of physical activities and keep doing the ones that resonate with you.<\/p>\n
Enjoyable movement could include:<\/p>\n
In other words, you don\u2019t have to do a vigorous workout to support mental wellness.<\/p>\n
\u201cTaking a few minutes to stretch can make a huge difference for your overall mental health. Stretching will help with blood flow and get more oxygen through your body, which can help you feel more relaxed and happy,\u201d says Christopher S. Taylor, PhD, LPC-S, founder of Taylor Counseling Group, author of \u201cMy Digital Practice\u201d and host of the \u201cFor Self-Examination\u201d podcast.<\/p>\n
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Certain foods can also affect your mental health. To support improved mental health, try expanding your current diet to include foods packed with mood-boosting nutrients like:<\/p>\n
It can also help to simply make sure you fuel your body every day \u2014 eating anything is better than eating nothing.<\/p>\n
Drinking plenty of water throughout the day can also have benefit. \u201cWhen you\u2019re dehydrated, you\u2019re denying your brain and body the nutrients needed to survive and operate at a more optimal level,\u201d Adeeyo notes.<\/p>\n
Certain foods, namely alcohol, caffeine, refined carbs, and added sugars, may worsen anxiety symptoms. So, limiting these foods could help ease some of your symptoms.<\/p>\n
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On difficult days, you might find it tough to do any of the above, which might make you feel even worse.<\/p>\n
At times like these, Davis encourages turning to compassionate, more accessible strategies, like:<\/p>\n
A similar approach you can try? Commit to taking one small step every day.<\/p>\n
\u201cWhether it\u2019s making your bed, drinking one glass of water in the morning, or writing in a journal, making this daily promise to yourself will help to eventually become a habit, and you will begin to feel empowered,\u201d Seponara explains.<\/p>\n
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While what constitutes \u201crest\u201d may vary from person to person, it generally means giving your mind and body the opportunity to unwind and restore.<\/p>\n
Do you find it challenging to relax and feel rested?<\/p>\n
Rosie Acosta, meditation and yoga teacher and author of the book \u201cYou Are Radically Loved,\u201d offers yoga Nidra, a sleep-based meditation, as one option to try.<\/p>\n
She recommends the following steps:<\/p>\n
Only have a few minutes to relax? Acosta suggests these quick restorative practices:<\/p>\n
\u201cThe sun is a great source of vitamin D, and studiesTrusted Source show it can improve attitude and mood,\u201d says Taylor.<\/p>\n
Your outdoor time doesn\u2019t have to be long, either. As Taylor notes, \u201cFive minutes of blue skies can do your mind and your heart some real good.\u201d<\/p>\n
Stuck inside all day? If you have several minutes, Taylor recommends:<\/p>\n
Or, try these options:<\/p>\n
The strategies above can help improve mental well-being, but they can\u2019t \u201ccure\u201d any mental health conditions.<\/p>\n
To put it another way, making changes in your habits may not always relieve persistent mental distress. Working with a therapist, however, can be a particularly powerful way to improve mental health.<\/p>\n
You can consider professional support at any time. You don\u2019t need to have depression, anxiety, or any specific mental health symptoms to benefit from therapy.<\/p>\n
That said, reaching out becomes particularly important if:<\/p>\n
Your mental health plays a pivotal role in your quality of life. Many of the factors that can affect mental health remain beyond your control, but adding beneficial habits to your days can promote greater wellness.<\/p>\n
Just know that when it comes to adopting new habits, it\u2019s generally more helpful to start with just one or two at a time, instead of a complete overhaul. Then, check in with yourself to take stock of how those changes helped.<\/p>\n
If your mental health starts to get worse, it could be time to consider reaching out to a therapist. Professional support can be a powerful tool in your positive mental habits toolkit.<\/p>\n
Above all, remember: \u201cYou are a person who deserves to function and enjoy life the best you can,\u201d says Davis.<\/p>\n