Study-Backed Everyday Ways To Boost Mental Health

We hear the term mental health thrown around a lot, but what is it exactly? According to the CDC, mental health comprises all of our social, emotional, and psychological well-being. It influences how we act, think, and feel in certain situations. It also ascertains how we respond to stressful situations as well as handle relationships and decisions. Seeing how vital mental health is, it makes sense to prioritize it.

One in five Americans battle with a mental illness, amounting to 52.9 million people in 2020. And given the way the last two years are going, that number has only been exacerbated. Additionally, due to common misunderstandings surrounding the concept, not to mention the range of lingering cultural stigmas, not everyone knows how to recognize the signs - or feel empowered to get right support needed.

Gratitude

While mental illness itself can often require a range of types of professional help, an inexpensive yet effective way to start improving anyone’s mental health is to practice continuous gratitude. So what is gratitude exactly? According to psychologists, it is the positive emotions that you get after giving to or receiving from someone. Various research has shown that being grateful has numerous, concrete benefits for mental health.

British Psychologist Robert Holden surveyed 100 people, and 65 of them stated that gratitude increased their happiness levels. Besides, it's also known to reduce stress, improve sleep quality, and build emotional awareness, leading to better health. Other benefits include increased productivity, hope, and resilience. 

Fortunately, practicing gratitude isn't complicated or cumbersome, and we can practice it every day. Maybe start by keeping a gratitude journal and adding to it daily. As a tip, include what you're looking forward to in your journal, what you have that you didn't have last year, a thank you note to yourself, etc. You can also tell people how much you appreciate them and see the beauty in nature. Likewise, you can do something kind for someone each day and thank anyone who does something nice for you. Another idea is to tack on something you are grateful for every time you find yourself complaining about something. Not only does this help balance out our attitudes, but it also forces us to take note of all the times we aren’t being inherently grateful.

Time with loved ones 

The hustle and bustle of everyday life can be time-consuming - but make time for your family and friends. Studies indicate that increased social interaction with loved ones can impact mental health. The American Psychological Association study revealed that 36% of people successfully leverage social interactions to release stress. Likewise, Psychology Today also indicated that face-to-face interactions with friends and family reduces risk of developing mental illnesses like anxiety and depression. Additionally, it boosts self-esteem, prolongs life, and helps us make better life choices.

An easy way to work this into your life in a more effortless way is to start by aiming for just one meal with your family daily (doesn’t have to be dinner) and a physical activity together at least once a week. A family hang day once a month can go a long way and doesn’t take a ton of schedule reworking. And don’t forget to set aside time for peers outside of your nuclear family. A night out, lunch, picnic, or road trip are all excellent options to enjoy your friends' company. 

A Coffee A Day Keeps Depression Away

Believe it or not, but a cup of coffee or green tea in the morning can be instrumental in keeping mental health in check. A 2016 analysis of 11 observational articles revealed a link between coffee consumption and decreased depression risks. Likewise, a 2019 analysis also indicated that taking one to four coffee cups can reduce suicidal thoughts in women. This is because coffee contains caffeic acid, chlorogenic acid, and ferulic acid. These acids help reduce the brain nerve cells inflammation in people with depression. Green tea is also a good substitute if you're not fond of coffee, as its s high antioxidant and folate content makes it effective in reducing depression risks as well.

Don't go overboard with coffee consumption despite its perks, however. There is definitely too much of a good thing. Excess coffee consumption can impede neurotransmitters like gamma-aminobutyric acid (GABA) and dopamine. This can lead to anxiety, restlessness, self-criticism, and irritability. It can also cause headaches, nausea, palpitations, and tremors. The Dietary Guidelines for Americans advise that you take no more than three cups of coffee daily, or two coffee capsules to avoid these symptoms. Likewise, drinking three to five cups of green tea is ideal, so keep this in mind.

Pet Love

Animals can be great companions, and keeping them can be great for mental wellness. According to Dr. Jeremy Barron, holding and petting an animal can help us appreciate nature's beauty. Likewise, a John Hopkins research indicated that 84% of PTSD patients experienced a great reduction in their symptoms when paired with animals. 40% of them also decreased their medication. Additionally, owning a pet is linked to improved physical health. For instance, walking a dog regularly is a good exercise that improves our mood while helping our body absorb vitamin D from the sun. American Heart Association studies also reveal that owning a dog can reduce the risk of death by 33% for heart attack survivors. 

However before jumping into fur baby status, check with the whole family to make sure you’re on the same page and ascertain if your have enough time and space to do your new family member justice.

Brain Engaging Games

This one is good for all ages. Various games train our brains and improve your memory, logic skills, and response time. They also improve our attention span while decreasing risks of developing Alzheimer's and dementia. A good game can build problem-solving skills and critical thinking ability as well.

For instance, Sudoku is proven to be an excellent brain-training game, as it improves concentration and short-term memory. Crossword puzzles, chess, and word games help engage your brain and improve your cognitive abilities. A favorite of ours are the fill in puzzle books from Pennydell Puzzles - so addicting.

Learn a new Skill 

Learning a new skill can boost everything from our chances of gaining a promotion at work to generating additional income sources. But did you know that it can enhance your mental wellness too? According to neurologists, learning a new skill can alter our brain's physical structure by stimulating brain neurons. This causes new pathways to form, protecting your brain from aging quickly. Moreover, it boosts our self-confidence, leading to increased happiness levels. It also keeps us relevant in the job market while fostering meaningful networks.

Change Location or Take a Pause

Is stress part of your daily life? Taking time off from the hustle and bustle of everyday life can be beneficial. A study involving 800 Canadian lawyers revealed longer periods of rest via vacations reduced anxiety and stress. Another Japanese study indicated that a three-day relaxation trip could reduce cortisol levels. So it’s not wonder that vacations are linked to improved physical health, increased satisfaction, and productivity. 

A staycation is another great way to get much of the same benefit but with less investment. Just be sure to actually treat yourself like you’re on vacation and quit doing the laundry. And even on a day to day basis, putting aside 30 minutes to just be can be better than that 4th cup of coffee and the reset you didn’t know you needed.