How to Optimize Your Mental Health

Maintaining optimal physical health is often stressed in our society. Mental health, on the other hand, is often minimized, unless one is in crisis or in need medication or therapy. People forget that mental health is as important as physical health. The following is a list of some core recommendations to optimize one’s mental health.

1. Practice mindfulness. – Focus on clearing your mind of extraneous thoughts. Rather be mindful of the present. This mindfulness provides a moment to slow down, take a breath and focus attention on one’s surroundings. This can prevent knee-jerk responses and decrease stress levels.

2. Move a muscle. – It is important to resist being sedentary. Though exercise is crucial, the specific type is dependent on personal preference. and physical ability. This can range from taking a walk, going to the gym or engaging in isometric exercises in your home.

3. Eat a balanced diet. – Eating good balanced meals throughout the day is beneficial for mind and body. They can boost your brain power, keep your hormones and blood sugar levels in check, while fighting the ill effects of eating processed or junk food.

4. Sleep soundly. – Getting enough restful sleep each night is a key to better mental health. The key includes going to bed at the same time each night with an average 8 or 9 hours. Quality sleep improves mood, helps manage stress, boosts cognitive functions like memory and concentration, and reduces levels of stress, depression and anxiety.

5. Nourish your social connections. – Positive relationships decrease stress levels, enhances self-esteem and can provide role models for positive growth. However, being alone does not necessarily translate into being lonely. Ideally look to balance between the two.

6. Take intentional breaks and pauses. – Taking a daily break gives your brain a rest and helps with overall accomplishments and mood. The sluggishness people often feel in the middle of the day is really the body needing to naturally replenish itself. This could include a quick walk around the block, listening to soft music, meditating or engaging in a fifteen-minute-deep breathing exercise. If time permits, an afternoon nap for thirty to forty-five minutes helps rejuvenation.

7. Get out in nature. – Getting out of the house, even if it means sitting outside listening to the sounds of nature can increase the sense of relaxation and happiness. Being aware of nature all around us can increase physiological well-being and decrease mental distress

8. Be curious and try new things. Trying new things can help in getting out of the rut of engaging in the same old routine behavior. Though trying a new activity may be a bit uncomfortable at first, it can have mental health benefits. This can include increasing self-esteem and bringing forth a sense of enjoyment and achievement.

9. Plan things to look forward to. – Research has found that even with people in dead end jobs, planning things to look forward to on the weekends can increase positive mood. A 2014 study in the Journal of Experimental Social Psychology found that anticipating a positive event can induce positive emotions. This finding suggests that preparing for positive outcomes can enhance emotional well-being and resilience.

Achieving and maintaining optimal mental health is a daily endeavor. It’s wise to incorporate many of these mentally healthy habits throughout your day. In this way, positive behavioral changes become habits that are necessary for successful living,