Data suggests that more than 20% of US adults live with symptoms of a mental illness. Stress levels have risen in recent years and burnout is increasingly common. Just as there are steps you can take to protect your body and lower risks of physical health issues, there are ways to reduce mental health risks. In this guide, we’ll shine a spotlight on modern strategies to boost mental well-being.
Talk
It sounds incredibly simple, but many people are not good at talking. In the age of instant messaging and social media, virtual communications often replace face-to-face chats. It’s also common for people to experience anxiety or a reluctance to speak openly about how they feel, especially with friends, partners, and family members. We don’t like to burden others, and sometimes, it’s hard to be honest about how we feel. Talking is helpful for multiple reasons. It can help you process and manage emotions, get support and advice from others, and gain clarity. It can also prevent negative emotions from bubbling under the surface and lower the risk of overthinking and catastrophizing.
Talking isn’t always easy, but often, we find that we feel better after chatting to a friend or getting something we’ve been worried or anxious about off our chests. It’s often easier to speak to somebody you don’t know, especially if you’re concerned about how that person may react to what you say. Therapy can be beneficial for anyone. It helps those who already have symptoms of mental illness, but it can also be a preventative remedy. Talking and opening up can be cathartic and it’s often an effective means of developing and implementing coping strategies. Finding the right therapist can help you understand and manage your emotions, cope with daily stressors, and reduce the severity of symptoms.
There are various options to explore if you’re considering therapy for the first time, including online therapy. Online services are convenient, they can save time and money, and it’s easier to fit sessions in around other commitments. Researching online and asking people you trust for recommendations are good ways to start your search for a therapist. Look for reputable, experienced therapists who have expertise in relevant service areas and fields. This practice offers secure and convenient online therapy for people with a diverse range of symptoms and requirements. It’s worth noting that therapy isn’t always an instant success and it usually involves multiple sessions. You may want to try different therapists. You might also find that different types of therapy are more helpful than others. It’s also beneficial to manage expectations and be clear about your treatment goals and objectives.
Embrace hobbies
It may sound retro, but hobbies have made a major comeback. Having a hobby is all about spending your spare time doing something that interests you or brings you joy, but it can also be transformative for mental well-being. From gaming, fishing and reading to traveling, writing, painting, cooking, and hiking, having a passion is good for your mind, heart and soul.
Studies suggest that hobbies actively boost mental health by encouraging us to relax, make the most of our free time and escape the stresses and strains of day-to-day life. For many, hobbies are an outlet and a gateway to stress-free fun. They can help us forget about negative things in our lives and provide an effective way to manage emotions and enhance contentment and happiness.
If you don’t already have hobbies, it’s beneficial to think about your interests and activities you’d like to try. The next step is to make time for your passions. It’s common in this day and age for work and other commitments to dominate our diaries. Taking breaks is crucial for good mental well-being. Block out periods for activities you enjoy and try to stick to a routine. Book a weekly exercise class, join a team for training and games twice a week, or schedule group outings or meet-ups once or twice a month. Being part of a team, group or community offers social benefits and it’ll also encourage you to keep up your hobbies.
Increase activity levels
Exercise has long been associated with stronger muscles and bones and better heart health, but it can be an incredible remedy for your mental health too. Increasing your activity levels is one of the best ways to boost well-being, reduce stress and symptoms of mental illness, and enjoy a more positive mindset.
Today, we think of exercise as a preventative measure for physical and mental health. If you don’t exercise, it’s beneficial to introduce physical activity gradually. If you have a sedentary lifestyle, easy ways to embrace a more active lifestyle include joining beginner’s exercise classes, working with a personal trainer or coach, and walking more. Simple things like counting steps using a wearable activity tracker can help you improve your fitness levels and maintain motivation. If you’re starting at 1,000 steps per day, for example, try to get to 3,000 and then push for 5,000.
As well as releasing endorphins and boosting the levels of serotonin and dopamine in your brain to create a natural high, exercise can also be an outlet. If you’re feeling stressed, overwhelmed, frustrated, angry or anxious, for example, working out is a constructive way to express yourself and manage emotions. You might find that activities like boxing, golf, tennis, and sprinting help you burn off excess energy and channel feelings of anger or frustration. You may feel more relaxed, calm and at peace after a yoga class, a swim or an evening hike. Choose activities that match your state of mind and your goals in terms of how you want to feel. Some sports are ideal for increasing energy and making you feel strong and empowered while others are perfect for winding down, de-stressing and inducing serenity.
Build social connections
In many ways, it’s easier than ever to be sociable, but studies show that loneliness has become more prevalent. Research indicates that young people are particularly prone to feeling lonely and isolated. The rise of the virtual world may be a risk factor. Hanging out with friends and spending quality time with family members are often replaced with video calls and WhatsApp group chats. While there are amazing benefits of social media and digital communications, it’s vital to build social connections in the real world. Even those who enjoy their own company need social interaction.
A lack of time is an excuse we use regularly when weeks and months fly by without seeing friends and relatives. If you’re guilty of using a busy schedule as an excuse, make it your mission to make time for socializing. Plan weekends together, schedule a weekly coffee or a monthly dinner, and identify building connections as a priority. If you’re eager to meet new people, taking up hobbies is an excellent idea. From joining sports clubs, gyms and teams to going to cooking classes, art workshops or photography groups, there are options to suit everyone. It’s also beneficial to be proactive in participating in work-related social events and to get to know people in your neighborhood.
Understand the importance of sleep
Around a third of US adults don’t get enough sleep. Most of us can cope with the occasional sleepless night, but persistent sleep troubles can impact both physical and mental health. Sleep is essential, as your body undergoes critical recovery and restorative processes during rest periods.
There are several reasons why people don’t get the sleep they need, including stress, living with chronic pain, anxiety, and finding it hard to relax and switch off. Your lifestyle choices and habits can also affect sleep quality. If you smoke and drink, for example, or your diet lacks nutrients and is high in sugar and caffeine, you may find it harder to sleep. Exercising late at night and going to bed at a different time each day can also cause problems. Establishing a consistent routine is an excellent way to improve sleep patterns. Set a bedtime that enables you to get the rest you need. If you go to bed at 11pm, for example, set your alarm for 6am or 7am. Once you’ve switched to your new bedtime and morning alarm, you’ll find your body clock adjusts. You should feel tired as your bedtime looms and more alert and refreshed when the alarm sounds in the mornings.
Other self-help techniques you can try for better sleep include creating a tranquil, comfortable and calm sleep environment, exercising regularly (during the mornings, afternoons or early evenings), and taking time during the evening to relax and wind down. It’s also beneficial to draw a line between work and downtime. Set a deadline for checking emails and making or receiving calls and leave phones and laptops out of your bedroom. If you still experience sleep problems after introducing these measures, seek medical advice.
Stress levels are rising and mental illnesses have become more prevalent. It’s not always possible to prevent symptoms of psychological conditions, but there are steps you can take to boost mental well-being and lower risks. Examples include talking to others, trying therapy, embracing hobbies, and exercising regularly. It’s also important to prioritize sleep and rest and build social connections.
