World Mental Health Day takes place on 10 October. This day exists to raise awareness of mental health issues around the world and to mobilise efforts in support of mental health.
In honour of this occasion, we’ve compiled a list of eight ways you can look after your mental health—from exercise and eating well to embracing nature and being mindful of the world around you. (It’s important to keep in mind though that because everyone is different, the way we choose to practise mental wellbeing will be different too.)
Read on to discover the mental health tips.
1. Move Regularly
It’s no surprise that taking good care of your body is one of the best things you can do for your mental health, because the two are intrinsically interconnected, with a healthy body providing the foundation for your mind to function its best.
Being active for at least 30 minutes a day will help improve your mental and physical health. Whether it’s a walk in the park, a spot of gardening, or swimming in the pool, as long as you are moving and getting your blood pumping, it will reap you a suite of benefits.
2. Eat Well
Eating a well-balanced and nutritious diet is another important factor when it comes to mental health, because it provides your brain with the right balance of nutrients to work at its best.
Additionally, eating well improves your energy levels, sleep patterns, and general health, giving you the strength you need to tackle the day’s challenges.
3. Get Plenty of Sleep
Sleep is a vital part of life that unfortunately a lot of us don’t get enough of. Sleep gives your brain important ‘down time’ to process and store the information it receives during the day.
Sleeping too little affects your mood and ability to concentrate, and can also lead to anxiety and depression. At least eight hours of sleep each night is recommended for optimum function.
4. Keep Learning
Engaging with new ideas and experiences plays an important part in your mental health, as your ability to reason and make good decisions depends on how well your brain interprets and processes information.
Regular mental challenges train these mental pathways, improving their effectiveness and refreshing old or unhelpful thought patterns. Notably, research is showing that lifelong learning may improve brain function and prevent or delay symptoms of dementia.
So, whether it be a puzzle, learning an instrument, or listening to an informative podcast, finding new things to engage in will do you a lot of good.
5. Show Kindness
Studies have shown that when you do a kind deed, it actually delivers a bigger happiness boost to you than the person you’re helping. Thus, helping others helps you too.
Scientifically speaking, performing an act of kindness triggers the release of a chemical called oxytocin, which stimulates the area of your brain associated with social connection and trust, and subsequently makes you feel good.
Acts of giving, like volunteering or helping out a neighbour, and acts of gratitude, like sending a thank you card to someone or writing down things you are grateful for each day, are great ways to show kindness. Gratitude in particular can improve your self-esteem, enhance empathy, reduce aggression and even help you sleep better; practising acts of gratitude will also help build your mental resilience.
6. Build meaningful relationships
Humans have an innate desire to feel a sense of connection to people, groups, places and culture, which makes this another important factor when it comes to mental health.
Regular positive interactions stimulate the production of a feel-good chemical in your brain, boosting your mood, and fostering stronger relationships and connections to your community will strengthen your social networks for the times you might need extra support.
There are many ways to make meaningful connections, such as spending time with family and friends, having lunch with coworkers or classmates, joining a team or club, or even having a friendly chat with a cashier.
7. Be mindful of the world around you
In the fast-paced world we live in, it’s easy to be future focused and miss being in the present moment. But simply taking a moment to stop and focus on the now can help you feel a sense of calm and reduce that overarching pressure.
Mindfulness, aka connecting with your immediate thoughts and feelings without judging them, is a great thing to practice in these moments. All you need to do is take a deep breath and allow yourself to focus only on what is happening in that moment—both in the world around you and in your mind.
8. Embrace nature
Studies have shown that immersing yourself in nature can improve mood and reduce stress; thus, it has the ability to improve your mental health immensely.
Additionally, being outdoors means more exposure to sun (which boosts your vitamin D levels and helps produce mood-stabilising chemicals like serotonin). It can also reap wider health benefits like building your immune system and lowering your blood pressure.
There are a plethora of ways to enjoy the natural world, such as walking in local bushland or having a picnic by the bay. Environmentally friendly activities like recycling and composting will also help you feel a deeper connection with the world around you.