Ways to Improve your Mental Health: 8 Effective Strategies
Mental health is just as important as physical health, but unfortunately, it is often overlooked.
According to Beyond Blue, 1 in 16 Australians suffer from depression, and 1 in 4 Australians have anxiety disorders, which leads the way as the most common mental health condition in Australia.
In this blog post, we will discuss eight ways to improve your mental health.
How to identify the signs and symptoms of poor mental health
If you are concerned that you, or someone you know, may be experiencing poor mental health, it is essential to be able to identify the signs and symptoms.
Some signs and symptoms may include:
Persistent feelings of sadness, anxiety, or hopelessness
Withdrawing from friends and activities
Changes in appetite or eating habits
Difficulty sleeping or oversleeping
Anger or irritability
Drug or alcohol abuse
Feeling overwhelmed or unable to cope
Beyond Blue has a helpful checklist that may assist in assessing your thoughts, feelings and mood.
Recognising the signs of your mental health is a big step forward to getting the help you need and feeling better.
8 Effective Strategies to help you get back on track
1. Talking to someone about your mental health
If you feel like you're not feeling well mentally, it's a good idea to talk to someone about it.
Many people can help, like a friend, family member, your doctor or a mental health charity such as Beyond Blue and Lifeline. Sometimes your employer may have employee assistance programs that can be helpful.
If you're not sure how to start the conversation, try saying something like, "I've been feeling really down lately, and I'm not sure why. Do you have a few minutes to talk?" or "I don't really know what's going on, but I know I don't feel like myself. Can we talk?"
If you're worried about talking to someone face-to-face, there are also helplines available, like Lifeline on 13 11 14.
Talking to someone can be a big step in managing your mental health, and it can also help you figure out what's going on and how to make things better.
2. Introduce daily exercise to your life
Regular exercise is a great way to improve your mental health. Exercise releases endorphins, which have mood-boosting effects and can help to improve your overall sense of well-being.
It is recommended that you exercise for at least 30 minutes each day, but any amount of exercise is better than none at all. If you are not used to exercising, start gradually and build up to 30 minutes over time.
You can find an activity that you enjoy, and that fits into your lifestyle. Some ideas include:
Walking
Jogging
Swimming
Riding a bike
Playing a team sport
Exercise is not only good for your physical health, but it can also have positive benefits for your mental health.
If you are feeling low, anxious or stressed, exercise can help to improve your mood and give you a sense of achievement. It can also help to keep your mind active and distract you from negative thoughts.
Exercise is a great way to relieve stress and improve your mental health, so make it a priority in your life.
3. Eat a well-balanced diet
A balanced diet is vital for your physical health, and it is also important for your mental health. Eating a variety of nutritious foods can help to keep your mind healthy and functioning well.
Some foods that are good for your mental health include:
Omega-3 fatty acids, which are found in fish, nuts and seeds
Antioxidant-rich foods, such as fruits and vegetables
Probiotic-rich foods, such as yoghurt and sauerkraut
Eating a balanced diet can help to improve your mood and energy levels, and it can also help to reduce stress and anxiety. If you are unsure how to eat a balanced diet, talk to your doctor or a registered dietitian.
Making sure you eat a healthy diet is an integral part of taking care of your mental health.
4. Why having enough sleep is essential for your mental health
Sleep is important for your mental health for a few reasons.
Firstly, when you are tired, it can be harder to cope with stress and manage your emotions. Secondly, not getting enough sleep can increase your risk of developing mental health problems such as anxiety and depression.
Some tips for getting a good night's sleep include:
Establish a regular sleep routine
Avoid caffeine and alcohol before bed
Create a relaxing environment in your bedroom
Avoid working or using electronic devices in bed
Getting enough sleep is a vital part of taking care of your mental health. Make sure you are getting enough rest each night, and if you're having trouble sleeping, talk to your doctor.
5. Avoiding alcohol and drugs
Alcohol and drugs can be harmful to your mental health. They can cause mood swings, distorted thinking, and problems with coordination and judgement.
Drugs and alcohol can also increase your risk of developing mental health problems, such as addiction and depression.
Avoiding alcohol and drugs is an essential part of taking care of your mental health. If you are struggling with substance abuse, get help from a professional.
6. Take regular breaks from electronic devices
It can be helpful to take breaks from electronic devices, especially when you are feeling stressed or overwhelmed. Phones, laptops and other electronic devices can be addictive and cause you to lose focus.
If you find it difficult to break away from your devices, try setting some rules for yourself. For example, try not using your phone for an hour before bed or only checking your email once a day.
Taking breaks from electronic devices can help to improve your mental health by reducing stress and anxiety. Make sure that you take time each day to disconnect from technology and relax in the real world.
7. Why spending time outside is good for your mental health
Spending time outside is good for your mental health for a few reasons.
Being in nature can help to reduce stress and anxiety
Spending time outside can improve your mood and energy levels
Submersing yourself in nature can help to improve focus and concentration
Some tips for getting the most out of nature include:
Going for a walk in the park
Being by the water and feeling the texture of the sand and sea
Sitting outside and enjoying the sunshine
Doing the gardening
Reading a book outside or doing another fun activity
Spending time outside is an important part of taking care of your mental health. Make sure that you are getting some fresh air every day, and if possible, try to spend time in nature.
8. Take time for yourself and do something you enjoy
Taking time for yourself is crucial for your mental health. It can be helpful to set some time each day to relax and do something you enjoy. This can be as simple as reading a book, taking a walk or spending time with friends and family.
If you are struggling to find time for yourself, try setting some rules. For example, between 6pm and 7pm, I am going to take the time for myself. No work, no electronics, just something I enjoy.
Making sure that you are taking some time each day to relax and do something you enjoy is an integral part of taking care of your mental health.
Are you or someone you know struggling with their mental health?
If you are or someone you know is struggling with their mental health, please reach out for help. Many resources are available, including mental health professionals, hotlines and support groups.
Help is available
Lifeline: Call 13 11 14 or SMS 0477 131 114
Beyond Blue: 1300 22 4636