5 Things You Can Do Today to Improve Your Mental Health
Prioritizing your mental health is crucial to improve your overall well-being and set yourself up for a happier, healthier life. According to the American Action Forum, recent estimates attribute 40-50% of health outcomes to a person's behavior. Incorporating healthier habits in your life can have massive benefits like improving your focus, mood, physical health, patience, and relationships with family, friends, and most importantly, with yourself.
To support your journey, Stride has partnered with Most Days, an app you can use to establish and track your personalized routines, and access educational and community resources to achieve your goals. If you are ready to take care of your mental health and prioritize your well-being, here are the top 5 things you can start improving today.
Tip 1: Exercise
Dedicating a bit of time to an activity you love each day has a huge impact on improving your well-being and mental health. Studies show that it can have a “profoundly positive impact on depression, anxiety, and ADHD” and can even relieve stress, help you sleep better, improve your memory and stabilize your mood. Even better - you don’t need to start CrossFit or get a gym membership to enjoy these benefits. Harvard University conducted a study on the relationship between physical activity and depression among adults, revealing that even just 15 minutes of running or 1 hour of walking per day can reduce the risk of depression by up to 26%!
Tip 2: Mindfulness
Incorporating just 5 minutes of meditation into your daily routine is an effective way to help with stress, anxiety, depression, communication, and memory loss. When you observe the mind and check in with yourself regularly, you are able to choose how you want to react to situations instead of being reactive to them. Athletes use meditation and visualization before competitions in order to reach their optimal performance… so, why not do the same to reach your full potential each day? If you’re not sure how to meditate or interested in a guided experience, check out resources like Calm, Headspace, and Waking Up and see how meditation can help you reach your full potential.
Tip 3: Sleep
Healthy and consistent sleep habits are foundational to improving your mental health and overall well-being. The CDC recommends getting at least 7 hours of quality sleep per night so your body has the necessary time it needs to heal, process, and stay healthy. If you’re committed to improving your mental health, try establishing a bedtime routine and sleep schedule you can use to consistently get the sleep you need to be your best self.
Here are some tips to get you started:
Go to bed and wake up at the same time every day
Avoid napping during the day
Avoid screens or exercise before bed
Practice calming activities 30 minutes before bed like reading
Use your bed for sleep and sex only
Create a comfortable bedroom environment
Go to bed only when you’re feeling sleepy
If you are unable to sleep, get out of bed and return once you’re sleepy
Tip 4: Diet
Just like machines, we need a steady supply of clean fuel to function at our best. Eating well can provide the fuel your brain and body need to reach optimal performance. There are countless benefits from a healthy diet, like improving your focus, preventing mood fluctuations, and increasing your energy. Alternatively, eating poorly can have detrimental effects on your well-being often in the form of fatigue, inability to focus, moodiness, and poor communication or reactions.
Routine Recommendations:
Eat consistently throughout the day. Don’t skip a meal!
Practice mindful eating (avoid distractions, chew slowly, savor your food)
Avoid processed foods
Drink at least 5 glasses of water
Limit your sugar intake as much as possible
Tip 5: Community and interacting with others
It’s official - the key to happiness has been strongly associated with personal relationships and connections with spouses, family, friends and the community. Over the last 80 years, Harvard’s Grant and Glueck study has been evaluating and identifying the biggest factors to healthy aging and well-being. Believe it or not, the biggest takeaway from this study is that good relationships keep us happier, healthier, and feeling more fulfilled in life. Socializing and having someone to rely on can reduce emotional and physical pain, relax your nervous system, and even help your brain stay healthier for longer!
Whether you're feeling anxious, depressed, stressed, or even just feeling off for the day, sometimes seeking help from friends, family, or a mental health professional can be the best way to turn things around. It’s okay to ask for help and it’s a crucial factor for recovery. Please don't hesitate to reach out to a professional or explore resources like Most Days for expert advice whenever you need it. We’re here for you!
If you are ready to take care of your mental health and prioritize your well-being, always remember these top 5 things you can do to get started. Also, download the Most Days app on the App Store to set up your routines and start tracking your progress today!
Sources:
https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
https://www.adultdevelopmentstudy.org/grantandglueckstudy
https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2720689
https://www.americanactionforum.org/research/understanding-the-social-determinants-of-health/
