As the world grows more interested in self-care, it’s important to recognize what truly bolsters our mental health. With World Mental Health Day approaching, we decided to ask experts what they thought was most beneficial for mental health. Below are their top tips.
1. Move: it’s a mental health super booster
Your mind as well as your body get a mood-boosting workout from physical activity. Regular exercise releases feel-good endorphins, reduces stress hormones, and aids in relaxation. Studies show that it can be 1.5 times more effective than counseling and medication at managing depression. Short, high intensity exercise works best, but experts say all major forms of physical activity are beneficial.
“Create opportunities to move,” suggests psychologist and wellness expert Lee Chambers. “Station things further away, park further away from the entrance, and take the stairs. Let the blood flow to your brain.”
2. Sleep: don’t sideline the shut-eye
Just as important as physical activity is getting enough rest. Popular opinion suggests we need at least eight hours within every 24 to recharge our batteries, but sleep expert professor Russell Foster advises against fretting too much over our nightly slumber. While some of us will need more, and some less, parenting, caring responsibilities, chronic pain, or insomnia can all make it difficult to get the recommended amount of rest. To help regulate your sleep-wake cycle, Foster recommends getting as much bright morning sunlight as possible.
3. Spend time in nature
Studies have found that nature-connectedness equates to better mental and physical wellbeing, and for many, it is a vital antidote to stifling pandemic restrictions. It doesn’t have to be a far-flung hike or camp: find a patch of sunshine to spend a moment absorbing. Or look for patterns in nature on your commute or school run, from the veins of a leaf to the contours of tree bark.
4. Eat well: food and mood are more linked than we may think
Science is slowly unraveling the link between our microbiome, the bacteria, and other microorganisms in our guts and bodily tissues, and our state of mind. One study found that adding probiotics into the diet reduced stress in volunteers, and another points to the link between gut bacteria and depression. Overall, keeping those bugs happy with a varied, plant-rich diet complemented with fermented foods is another way to aid mental wellbeing.
5. Relate: maintain connections with others when you can
Loneliness and social isolation can lead to a downward spiral, exacerbating depression and anxiety, which, in turn, can make it even tougher to connect. Put the effort into maintaining your inner circle, and check in with people you’ve drifted from and wish to reconnect with. A call out of the blue can be more impactful than you might realize. There are more tips from the NHS available here
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