Things You Can Do To Boost Your Mental Health

Sometimes we all need a pick-me-up, and sometimes we need more. These are pick-me-up tips for everyday low moods, not a treatment for anxiety or depression.

That’s true.

Your negative mood might be situational, might be affected by hormones, or might come out of nowhere. It might be intense for a short period, or in the background for a while.

If you have severe or distressing symptoms that have lasted two weeks or more, such as trouble sleeping, appetite changes, or loss of interest in things you enjoy, seek professional help. If you have thoughts of suicide, call or text 988 in the U.S. right away.

For everyday dips in mood, read our guide to little things that can help.

Improve Your Sleep

We are living in a hustle culture, and no matter your outlook on life, you might have to actively tell yourself that not every moment of every day is supposed to be “productive”. This outlook can make sleep feel like a waste of time, and more likely, will have you staying awake at night thinking of all the things you haven’t done, or have to do in the morning.

I think we can all relate to our thoughts keeping us awake at night. It’s always some form of stress, whether it be worried about the future, or your brain reminding you of the past and just how bad that really was.

But sleep is vital to brain and body function. It is your body’s chance to recover after the stresses of the day. Without enough of it, your risk of chronic health problems rises, and your thinking, reactions, and learning slow down.

Luckily there are a few simple things you can do to aid sleep. The obvious one is to avoid caffeine in the afternoon and evening, since it can keep you awake hours later.

Some people try melatonin. In the U.S. it is sold as a dietary supplement, while in several other countries it is prescription-only. Short-term use appears safe for most adults, but product labels are often inaccurate and long-term safety isn’t well known.

Herbs and supplements such as valerian, glycine, or magnesium are not equivalents of melatonin, and evidence that they improve sleep is limited. Check with your doctor or pharmacist before trying any sleep supplement, especially if you take other medicines.

Sometimes it’s just a matter of telling your mind to shut off, and it is something you have to actively work at to do. You can look into meditation, which can sound very simple, but that’s the point. You are telling your mind to focus on your breathing because you will then block out all other thoughts of work, relationships, anxiety, etc.

You can also download a white noise app for the same idea. This sleep app isn’t white noise but it will analyze your sleep patterns and help you improve your sleep.

Image Credits: Total Shape

Watch What You Eat

As much as reaching for a sugary sweet or some junk food might feel good at the moment, the boost in mood will be swiftly followed by guilt when you realize how bad for you it is, and like a glass of wine or a cigarette, you don’t want to depend on it.

Fatty fish such as salmon is a healthier choice. It provides omega-3 fatty acids, which are part of a healthy diet. Some studies suggest omega-3s may help mood, but it’s uncertain whether omega-3 supplements help depression.

There is also the option of eating anything fermented. This includes yogurt, kimchi, kefir, kombucha and sauerkraut. Many fermented foods contain live microbes, and researchers are studying links between gut bacteria and mood. The evidence is still early.

And then there are bananas, a good source of vitamin B6, which your body uses to make neurotransmitters like dopamine and serotonin.

If you’re not a fan of any of these, there is also the option of dark chocolate, oats, nuts and seeds, berries, coffee, beans, and lentils. Food is the best place to get these nutrients. Before taking supplements, ask your doctor whether you actually need them.

Exercise Better

As a wise woman once said, “Exercise gives you endorphins. Endorphins make you happy”. There is truth in it. The CDC notes that a single session of moderate-to-vigorous activity can reduce short-term feelings of anxiety, and regular activity lowers the risk of depression. Physical activity can make you feel more content, more awake, and calmer, even with something as simple as a 30-minute walk.

Plus, physical exercise gives stress an outlet. This, coupled with all the benefits it offers the rest of our body, will also see your self-esteem rise.

And then there are the things that make you happiest. Go into nature and breathe clean air, visit a dog or a friend with a pup, write all your thoughts down, take a long bath, try aromatherapy, or just spend a couple of hours rediscovering a forgotten passion. They are simple, but they might bring some relief.

Sources

• Caring for Your Mental Health, National Institute of Mental Health
• Melatonin: What You Need To Know, National Center for Complementary and Integrative Health
• Omega-3 Supplements: What You Need To Know, National Center for Complementary and Integrative Health
• Benefits of Physical Activity, Centers for Disease Control and Prevention