Mental Health Tips

By Nichelle Dottin-John, MA (MFT)
November 26, 2022‌‌

Most persons will agree that their overall well-being depends largely on their physical and mental health. In fact, the healthy alignment of body, mind and spirit contributes significantly to the positive effects on our mood, our relationships, and the overall quality of a well-lived life.‌Seeking out professional help is one way to promote positive mental health, but there are many other ways that can be adopted into our lives, on a regular basis.‌‌

Below are ten (10) tips which can be incorporated into your daily routine, in an effort to reduce mental ill-health and sustain positive mental health initiatives.‌‌

1. EAT A BALANCED, NUTRITIOUS DIET:
The nutrients in the food we eat are beneficial not only for our bodies but also for our brain health. Research has shown that consuming carbohydrates increases the level of the chemical, ‘serotonin’ in our bodies which has a calming effect on our mood. Studies also indicate that foods rich in proteins increase norepinephrine, dopamine, and tyrosine in a person’s body and help us to remain mentally alert. Fruits and vegetables, fish, nuts and flaxseed, as a Harvard University study has shown, help to maintain the structural integrity of the brain cells, which is important for healthy cognitive function.‌‌
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2. ENGAGE IN REGULAR EXERCISE / PHYSICAL ACTIVITY:
Studies have shown that exercise can help alleviate symptoms of depression and anxiety and can lead to an overall improvement in mental health. This is because our body releases mood-boosting and stress-relieving chemicals called, ‘endorphins’ during and after exercising. Fitness gurus have suggested adding at least thirty (30) minutes of exercise into our everyday lifestyle or incorporate small activities into your routine, like climbing the stairs instead of taking the elevator or going for short walks in nature, instead of a rigorous workout at the gym.‌‌
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3. GET SUFFICIENT QUALITY SLEEP AND AVOID SLEEP DEPRIVATION:
Researchers have found that sleep deprivation can have negative effects on our emotional health. Maintaining a consistent sleep pattern will allow you to get the required amount of sleep each night which is very important for your physical and mental health. Try practicing certain habits to help you sleep better, such as not consuming caffeinated beverages at night and reducing exposure to online devices at least an hour before going to bed. ‌‌

4. AVOID NEGATIVE SELF TALK AND STAY POSITIVE:
Your thoughts have a powerful effect on your feelings, your behaviour, and ultimately, your overall mental health. By examining your thoughts, you can identify negative or “dysfunctional” thoughts that contribute to negative emotions and actions. You can then take steps to manage and regulate your thoughts to reflect more positive ones. Learn to love and value yourself by verbalizing motivational affirmations for self-improvement. By avoiding negative self-talk and simply being kind to yourself, will help in restoring your mental health.‌‌
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5. BUILD RESILIENCY:
Resiliency is the ability to “bounce back” from stressful experiences, and to approach challenging situations in a constructive manner. Resilient people often experience personal growth when faced with adversity. In going through difficult circumstances, resilient people develop and use their internal strengths and resources, such as optimism, humour, spirituality, problem-solving and communication skills, to name a few. They also identify and use external resources such as supportive community organizations or personal relationships, as they effectively navigate the stormy waters of life.‌‌


6. CULTIVATE A HEALTHY SOCIAL NETWORK
Positive relationships are often associated with improved mental health. Having people in our lives who love and care for us increases our self-worth and sense of belonging. Friends can celebrate with you in good times and provide practical and emotional support in difficult times.‌‌
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7. FIND MEANING AND PURPOSE THROUGH SPIRITUALITY / MEDITATION, GRATITUDE, KINDNESS AND GIVING SELFLESSLY TO OTHERS:
The ability to find meaning from our life experiences is associated with improved mental health. This is particularly true when facing challenging situations as it can help a person see the situation from a different perspective and handle it more productively.‌‌


8. TAKE TIME OUT FOR HOBBIES AND FUN ACTIVITIES:
For most people, leading extremely hectic lifestyles, is the order of the day. Juggling between work, family life, study and other major responsibilities, can be very stressful and can have a negative impact on one’s mental health. It is essential to take time out occasionally to relieve stress by doing the things you enjoy, such as, going to the beach, reading a good book, enjoying humour at a comedy club or simply watching your favourite sitcom on television. Or, why not try a new activity – completing a daily crossword puzzle, learning a foreign language, learning to play the steelpan or any other musical instrument – each of which can give your mental health a much-needed boost.‌‌


9. AVOID TO USE OF ALCOHOL AND OTHER DRUGS:
Many people turn to alcohol and other drugs in an attempt to escape from stress, depression, and anxiety. But in reality, the abuse of substances only offers temporary relief and actually exacerbates problems and stressors, in the long run.‌‌


10. REACH OUT TO SOMEONE AND SEEK PROFESSIONAL HELP: ‌
Identifying a problem and seeking help for it is actually a sign of strength, and not weakness. If you feel you are experiencing symptoms of depression and/or anxiety, or simply feel overwhelmed by the issues of life, it would serve you well to reach out and confide in someone you can trust. Sharing your concerns and problems with a trusted friend or relative can improve your mental health. However, should you feel you are struggling and you are unable to cope, it is advisable to seek additional support from a mental health professional.