5 Easy Ways to Work Toward Mental Wellness in 2024
Mental wellness is just as important as physical health, and I can’t think of a better time than a new year to refocus on brain health. You can get your annual check-ups at the doctor, keep that gym membership thriving, and successfully save for that dream vacation. But it’s our mental wellness that builds lasting health and happiness.
So, seeing as January is mental awareness month; we thought it appropriate to dig into five simple and effective ways to work toward mental wellness in 2024.
Here’s what’s ahead.
Making sleep a priority
Exercise
Maintaining a healthy diet
Managing stress
Practicing gratitude
Just keep in mind, at RemedyLIVE we are not doctors, so as with all advice, consult the experts before making any significant changes to your diet or starting an exercise routine.
Let's get started!
Make Sleep a Priority
Sleep is essential for both physical and mental health. When you don't get enough sleep, it can affect your mood, energy levels, and ability to think clearly. Let’s be honest with yourself. Those college days of all-nighters and early mornings are over. While your youth may have compensated, in the long term, sleep deprivation can also lead to serious health problems, such as obesity, heart disease, and diabetes.
Despite your long list of todo’s and the day's worries, you need between 7 and 9 hours of sleep per night. However, most of you are not getting enough sleep. How can you? There is just too much going on. Sleep might even seem like a luxury you simply cannot afford.
It’s not an overnight fix (pun intended), but if you're struggling to get enough sleep, you can do a few things to improve your sleep habits.
First, create a relaxing bedtime routine to help you wind down. This could include taking a warm bath, reading a book, or listening to calming music. But that also means you must avoid watching Friends in bed or checking social media the hour before bed. That nasty blue light emitted from these devices can interfere with sleep.
Second, make sure your bedroom is dark, quiet, and cool. These conditions are ideal for sleep. If you have trouble blocking out light or noise, try using blackout curtains or earplugs.
Third, Avoid caffeine and alcohol before bed. These substances can interfere with sleep.
Finally, You may need to see a doctor if you have trouble sleeping. If you've tried the above tips and you're still having trouble sleeping, talk to your doctor. There may be an underlying medical condition that is causing your sleep problems.
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Exercise Regularly
Exercise has been shown to release endorphins, which have mood-boosting effects and can help reduce stress and anxiety. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include walking, swimming, biking, or dancing. If you're new to exercise, start slowly and gradually increasing your workouts' intensity and duration over time.
Don’t think of exercise as going to the gym, finding a personal trainer, or investing hundreds of dollars in home equipment (unless, of course, you want to). You can just find an activity that you enjoy and that fits into your lifestyle. If you don't like running, don't force yourself to do it. There are plenty of other ways to get exercise. The most important thing is to find something that you'll stick with.
For the best possible benefits, you’ll need to make it stick. And making it stick means making it part of your daily routine.
Schedule time for exercise in your calendar, and treat it like any other appointment. Knowing you have a workout scheduled makes you more likely to follow through with it.
Exercise with friends or family. Exercising with friends or family can be a great way to stay motivated and accountable. You can support each other and make exercise a social activity.
Don't be afraid to ask for help. If you're struggling to get started with exercise, don't hesitate to ask for help. Many resources are available, such as personal trainers, fitness classes, online programs, and your local YMCA.
Maintain a Healthy Diet
Your mom or grandma probably told you when you were a kid that if you kept eating one kind of food, you’d turn into it. Or maybe that was just my grandma. She had me convinced I would somehow transform into peanut butter. While Grandma was joking, she was more right than perhaps she knew. The foods we consume significantly impact our mood, energy levels, and cognitive function. Eating a balanced diet rich in essential nutrients can help improve mental health, reduce the risk of mental health disorders, and support overall brain health. Essentially, you are what you eat. If you put good stuff in, good will come out of it. But the opposite is also true. Put junk in (fast food, sugar, soda, etc.), and junk is precisely what your brain will give you.
A diet that promotes mental wellness should include a variety of foods from all food groups. Fruits, vegetables, and whole grains provide essential vitamins, minerals, and fiber vital for brain health. Lean proteins, such as fish, chicken, and beans, provide amino acids necessary for producing neurotransmitters, which are chemical messengers that regulate mood and behavior. Healthy fats like those found in avocados, nuts, and seeds support brain development and function.
On the other hand, processed foods, sugary drinks, and excessive amounts of caffeine and alcohol can contribute to anxiety, depression, and other mental health problems. Staying hydrated by drinking plenty of water is essential for maintaining cognitive function and overall health.
We can nourish our bodies and minds by making informed food choices and supporting optimal mental health and overall well-being.
Click Here to Learn More About Nutrition
Learn to Manage Stress
Stress is a tricky subject. Many want to believe (or have been told) to avoid stress. So then, whenever we are confronted with stress, we become frustrated and defeated. “How can I achieve mental wellness with so much stress in my life?” Here’s the good news: Stress is a normal part of life. When stress becomes chronic, it becomes a problem and takes a toll on our mental and physical health. It shows up as feeling overwhelmed, anxious, or irritable and can lead to difficulty sleeping, changes in appetite, and headaches.
To effectively manage stress, it's important first to identify the sources of stress in your life. These could be work-related pressures, financial concerns, relationship problems, or personal insecurities. Once you've identified the stressors, you can start to develop strategies for managing them.
The simplest thing you can do is to practice some easy relaxation techniques that can help reduce stress levels, like,
Additionally, setting boundaries and learning to say no when you're feeling overwhelmed can help prevent stress from building up. It's also important to take breaks throughout the day, especially from technology and social media, to give your mind a chance to rest and recharge.
If stress becomes overwhelming and impacts your daily life, seeking professional help is important. A therapist can provide support, guidance, and coping mechanisms to help you manage stress effectively. Remember, taking care of your mental health is just as important as taking care of your physical health. By learning to manage stress, you can improve your overall well-being and live a more fulfilling life.
Practice Gratitude
Gratitude is all about your appreciation for what is right in front of you. It involves focusing on the positive aspects of our lives and appreciating the people and things we have. Research has shown that gratitude can increase happiness, reduce stress, and improve overall well-being.
Practicing gratitude comes in all kinds of forms. One simple way is to keep a gratitude journal. In this journal, write down three things you are grateful for daily. It could be anything from big things like your health or family to small things like a good cup of coffee. Writing down what you are grateful for helps shift your focus from negative thoughts to positive ones.
Pro tip: If you start a journal, use something physical rather than digital. Our brains react differently when we physically write with a pen rather than typing.
Another way to practice gratitude is to express it to others. This could involve telling your loved ones how much you appreciate them or writing thank-you notes to people who have positively impacted your life. It might feel weird at first, but simply expressing your gratitude can make a big difference in your mood and the person you are expressing it to.
Finally, practicing random acts of kindness is another way to show gratitude and improve your mental well-being. When you perform a random act of kindness, you are not only making someone else's day brighter but also making yourself feel good. This is because acts of kindness release endorphins, which have mood-boosting effects.
