8 Things You Can Do To Improve Your Mental Health
welcome back to our channel. Have you ever wondered what healthy habits
you should add to your list of to-do's? We all should give
enough time and intention
to our mental health, and what better way than to adopt some new,
healthy habits along the way. If you keep it a habit, sooner or later, it
can
feel like a part of you, so the healthier, the better. Here are eight
healthy habits to improve your mental wellbeing.
Number one. Adopting an upright posture. - [Man] Attention! - [Narrator]
It's time to
stretch out those muscles and stand like you mean it. According to a
study in the Journal of Behavior Therapy and Experimental Psychiatry,
upright posture can have a positive effect
and reduce fatigue. The preliminary studies
conclusions suggested that, adopting an upright posture
may increase positive effect, reduce fatigue, and decrease self-focus in
people with mild to
moderate depression.
Are you hunched over your
phone right now, computer? How's that posture looking? Number two.
Practice positive thinking. Research continues to show that
your thoughts about yourself strongly affect how you feel. The best way
to change any
negative feelings you may have
is to counteract them with a positive one. According to
psychologist,
Patricia Harteneck, when we perceive ourselves
and our life negatively, we can end up viewing experiences in a way that
confirms that notion. Instead, practice using words
that promote feelings of
self-worth and personal power. So instead of saying, I was
horrible at my math test, use positive words and
self-compassion like, I'll study harder next time and then I'll do better
on the next test. Number three. Take a walk in nature. My
favorite.
Ah, nature. Is there anything quite like the green grass between your
toes, the blue skies above your head, the warm sun burning your nose, hm,
forgot the sunscreen. A simple walk in nature
can have the ability
to boost your mental wellbeing, according to research published in the
Journal of Positive Psychology. A 2019 study from Canadian researchers
found that merely five minutes of contact with the natural world
improves mood, human health, self-esteem, and general
emotional wellbeing.
According to the research study, results indicated that
brief nature contact reliably improves both hedonic and self-transcendent
emotions. Time for a nice walk in
the park with your dog.
Of course, don't forget to
bring the sunscreen this time. Number four. Hug someone. Sometimes we
just need a hug. Maybe that's what your
parents once told you, and sometimes, they're right. According to
findings from a
2011 study conducted by UCLA,
oxytocin's receptor gene is linked to self-esteem and optimism. Oxytocin
is often known
as a cuddle hormone. So I'm sure you can guess
what releases oxytocin, hugging, along with kissing, snuggling, and
physical touches.
Hugging is a great way
to release that hormone and perhaps increase your
self-esteem and optimism in the process. According to the study, life
scientists identified
for the first time, a particular gene's link to optimism, self-esteem,
and mastery,
the belief that one has
control over one's own life, three critical psychological resources for
coping well with
stress and depression. Sounds like a good hug is sure to give a
boost
to your mental wellbeing. Number five. Spend time with your furry
friend.
Got no one to hug? How about your dog? Don't have a furry friend? Now
might be a good time to get one. Need to be convinced? A 2019 research
study examined the effects and cortisol
levels of college students who spent 10 minutes with
animal visitation programs.
The students stress hormone, cortisol decreased with just 10
minutes
of petting cats and dogs. The research article notes, a 10 minute
college-based AVP providing hands on
petting of cats and dogs provides momentary stress relief.
So, when you go on that walk in nature, make sure to bring your
furry friend with you. Number six. Exercise. Exercise is not only
important
for our physical health, but our mental wellbeing as well. Regular
exercise releases endorphins, which make us happy naturally.
According to an article from Mayo Clinic, exercise can release feel-good
endorphins, natural cannabis-like brain chemicals, endogenous
cannabinoids, and other natural brain chemicals that can enhance your
sense wellbeing. Hm, that dog walk in
nature really will pay off. Number seven. Get enough sleep. You mean
they've heard adults need a good eight hours
of sleep each night. Well, you definitely heard right. We need a good
night's rest
to recharge with enough
energy for the next day. Not getting your eight
hours of sleep every day has been shown to negatively
affect your mental health. What makes things worse is 60 to 90% of
patients with
depression also have insomnia according to the Sleep Health Foundation.
So, people whose emotional wellbeing
may already be suffering are possibly causing
further health problems by not being able to get their full rest. Not
only do you get grumpy and groggy from not getting enough sleep, but it's
not the best for
your emotional wellbeing in the long run.
And number eight, keep
a gratitude journal. Expressing gratitude can work wonders for our mental
wellbeing. Gratitude has been linked
to increased happiness, mental health, and improved wellbeing according
to psychologist,
Patricia Harteneck. Harteneck notes that, the best researched method
to
increase feelings of gratitude
is to keep a gratitude journal, or write a daily gratitude list, which
means, every
morning before that walk, write down something you're thankful for, no
matter how grand or simple. And at the end of the day, you know, when you
go to bed early
for those full eight hours, write down a few more
things you appreciate before you hit the sheets, hopefully with
your
snugly pet by your side. So, will you practice
some of these habits? Which one will you try out first? Let us know in
the comments below. If you enjoyed this artical,
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thanks for watching.
Have you ever wondered what healthy habits you should add to your list of to-dos? We all should give enough time and attention to our mental health, and what a better way than to adopt some new, healthy habits along the way? If you keep at a habit, sooner or later it can feel like a part of you. So the healthier, the better. Looking for advice on how to improve mental health?
