Many things in life are within our control. One thing you can do right now can be a game changer: Intentionally focus on the positive. It sounds small, but it can have a big impact on improving your mood and increasing your satisfaction. It can be as simple as making yourself laugh and coordinating plans with the people you love.
Nourishing your mental health will help you connect more deeply with others, reduce anxiety and increase your confidence. Small things that can be done right now make a difference and it costs nothing. Get started with these seven happiness hacks today.
See also how relieves anxiety naturally without medicationand check out these tips improve your mental health without therapy.
Simple mental health habits you can start today
Make relaxation a routine
Very few things in life are promised, but stress-free times are unfortunately guaranteed. Sometimes you feel overwhelmed or stressed, but you can control how you react to stress. Incorporating relaxation techniques into your daily routine can help manage stress.
Meditation is a popular way to relax as it can help achieve a calm state, reduce stress and improve mood. Some even use music to guide them through his meditation sessions. If meditation isn’t your thing, deep breathing, reading or taking a bubble bath are also popular relaxation techniques. However you choose to relax, try to make it a habit.
Incorporating gratitude into your life is a way to create a positive outlook on your life. Plus, it has tangible benefits for your mental health, including reducing stress, reducing symptoms of depression, and elevating your mood.
Gratitude is a simple concept, but sometimes it can be hard to keep up with. In 2023, set aside time for introspection and share your gratitude with the people around you. If you like keeping a journal, regularly write a list of things you are grateful for.
Value social interaction
Sharing time with others is sometimes just what we need to improve our mood or change our perspective on things. By making time for friends and family, you reduce feelings of loneliness and make sure you have an emotional support system close at hand. If you can’t meet regularly in person, text messages and Zoom calls are all meaningful ways to connect with others without seeing each other.
Another aspect of valuing social interaction is knowing when you’ve had enough. Boundaries are an essential part of mental health which helps prevent you from pushing yourself too far. Feel the power to say no or postpone plans when your body prompts you.
Take care of your physical health
Mental health is directly linked to physical health; one cannot succeed without the other. The three main areas of 2023 are sleep, nutrition and exercise.
We dig into every target area:
- To sleep: Your state of mental health is affected the sleep you get. If you do not get enough sleep, your brain doesn’t get a chance to rest and recover. Lack of sleep makes it difficult to regulate emotions and cope with stress, which can amplify the symptoms of existing mental illnesses. The purpose of prioritizing sleep is a simple way to value your mental health.
- Food and hydration: Another important part of mental health is giving the body the nutrients and hydration it needs. In addition to eating balanced meals, try to increase your food intake a diet that increases happiness. Make sure you drink enough water; hydration is associated with a reduced risk of anxiety and depression.
- Practice: Activity is another way to improve mood and makes you feel good. Adding exercise to your routine allows you to bond with others, reduce anxiety and boost your confidence. It doesn’t have to be heavy lifting or intense exercises; regular walks or cycling can also improve your mental health.
Track your social media usage
Our phones are our lifeblood. Most of the time, they are by our side, keeping us connected to the outside world through phone calls, text messages and social media. Hours spent scrolling through social media and comparing ourselves to a snapshot of perfection that people have posted can seriously affect our self-image and tarnish our mental health. Constant use of social media has been linked to worsening symptoms of anxiety and depression, feelings of inadequacy, and unhealthy sleeping habits.
You can use social media in a way that doesn’t damage your mental health. Use these tactics to do social media works for you:
- Set a limit on how long you can spend on social media.
- Don’t start or end your day on social media.
- Use the time you spend on social media to do something that brings you joy or relaxation.
Write your feelings in a journal
A diary is a powerful tool cope with mental disorders through emotions and by channeling thoughts. A 2018 study found that journaling for 15 minutes each day significantly reduced stress and feelings of anxiety. Other studies have linked it to helping treat PTSD symptoms or depression.
There is no right or wrong way to journal. Many people keep a journal every day, others only write when they are stressed or have to deal with something. No matter how you use it, journaling is a way to track your progress and growth throughout the year.
Make yourself laugh
Sometimes laughter is the best medicine. When you feel stressed or depressed, do things that make you laugh to reduce anxiety and stress. Watch your favorite TV show or movie to boost your mood. Or find a source within yourself. Sing while you shower or dance while cleaning your house. Dancing reduces the amount of the stress hormone cortisol in the body.
Improving your mental health is a journey; it doesn’t happen overnight. You can make lasting fine-tunes to your well-being by intentionally adding habits to your routine.
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