How Can I Improve My Mental Health?

Mental health deserves our attention, and for good reason. A healthy body can help prevent certain illnesses, such as heart disease and diabetes, and help you stay independent as you get older. Mental health is just as important as physical health, and it should not be neglected.

Mental health matters because it can help you:

• Cope with the stresses of life
• Stay physically healthy
• Keep good relationships
• Make meaningful contributions to your community
• Work productively
• Reach your full potential

How can I improve my mental health?

There are many different things you can do to improve your mental health, including the following.

Keep a positive attitude

It is important to try to have a positive outlook. Some ways to do that include:

• Finding a balance between positive and negative emotions: Staying positive does not mean you never feel negative emotions like sadness or anger. You need to feel them to get through hard situations. They can help you respond to a problem, but you don't want them to take over. For example, it doesn't help to keep dwelling on bad things that happened in the past or to worry too much about the future.
• Trying to hold on to positive emotions when you have them.
• Taking a break from negative information: Know when to stop watching or reading the news. Use social media to reach out for support and feel connected to others, but do it with care. Don't get pulled into rumors or arguments, and try not to compare your life to other people's.

Practice gratitude

Practicing gratitude means being thankful for the good things in your life. It helps to do this every day, either by thinking about what you are grateful for or by writing it in a journal. These can be big things, like the support you have from loved ones, or small things, like enjoying a nice meal. It's important to take a moment to notice a positive experience you've had. Practicing gratitude can help you see your life differently. For example, when you are stressed, you may not notice that there are also moments when you feel positive emotions. Gratitude can help you recognize them.

Take care of your physical health

Your physical and mental health are connected. Some ways to take care of your physical health include:

• Being physically active: Exercise can reduce feelings of stress and depression and improve your mood.
• Getting enough sleep: Sleep affects your mood. If you don't sleep well, you may feel irritable and get angry more easily. Over time, poor sleep can make you more likely to become depressed. That's why it's important to keep a regular sleep schedule and get enough sleep every night.
• Eating well: Good nutrition will help you feel better physically, and it may also improve your mood and lower anxiety and stress. Also, not getting enough of certain nutrients may contribute to some mental illnesses. For example, there may be a link between low levels of vitamin B12 and depression. Eating a well-balanced diet can help you get enough of the nutrients you need.

Connect with others

Humans are social beings, and it's important to have strong, healthy relationships with others. Good social support can help protect you against the harms of stress. It's also good to have different kinds of connections. Besides connecting with family and friends, you could find ways to get involved with your community or neighborhood. For example, you could volunteer for a local organization or join a group focused on a hobby you enjoy.

Develop a sense of meaning and purpose in life

This can come through your job, volunteering, learning new skills or exploring your spirituality.

Develop coping skills

Coping skills are methods you use to deal with stressful situations. They can help you face a problem, take action, be flexible and not give up easily on solving it.

Meditation

Meditation is a mind and body practice in which you learn to focus your attention and awareness. There are many types, such as mindfulness meditation and transcendental meditation. Meditation usually involves:

• A quiet spot with as few distractions as possible
• A specific, comfortable posture, such as sitting, lying down, walking or another position
• A focus of attention, such as a specially chosen word or set of words, an object or your breathing
• An open attitude, where you let thoughts come and go naturally without judging them

Relaxation techniques

These are practices that aim to bring out your body's natural relaxation response. This slows your breathing, lowers your blood pressure and reduces muscle tension and stress. Types of relaxation techniques include:

• Progressive relaxation: You tighten and relax different muscle groups while using mental imagery or breathing exercises.
• Guided imagery: You focus on positive images to help you feel more relaxed and focused.
• Biofeedback: You use electronic devices to learn to control certain body functions, such as breathing, heart rate and muscle tension.
• Self-hypnosis/meditation: The goal is to enter a relaxed, trance-like state when you hear a certain suggestion or see a specific cue.
• Deep breathing exercises: You focus on taking slow, deep, relaxed breaths.

Know when you need help

It's also important to recognize when you need help. Talk therapy and/or medicine can treat mental illnesses. If you don't know where to get treatment, start by reaching out to your health care provider.