Guest Post By: Brad Krause at selfcaring.info
Having good mental health has never been more challenging in this age of information overload. You’ve got bills to pay, work deadlines to meet, a home to maintain, and a to-do list longer than the list of bus routes in NYC. You’re told that the key to good mental health can be found in self-care, but what does that mean? Life is complicated enough without figuring out a self-care regime, especially if it means signing up for Pilates and making your own kombucha. The good news is that self-care doesn’t have to be stressful. Read on to discover how a few simple practices can be a game changer when it comes to building optimum mental health.
Focus on Your Sleep and Diet
Without sleep and nutritious food, you can’t function. This is why good self-care practices start with these two basics. Sleep and mental health are closely connected — you’ve got to get enough sleep for your brain. Your sleep can improve by following these 17 evidence-based tips. And while you might think that reaching for a chocolate brownie or a bowl of ice cream will help your mood, research suggests that this habit leads to poor mental health (not to mention a thicker waistline). According to research published in the medical journal the Lancet, “Diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology.” Foods shown to improve mental health include fatty fish, whole grains, lean proteins, leafy greens, and fermented foods such as yogurt with active cultures.
Find a form of exercise you enjoy. Moving your body not only helps your physical health, but it also greatly improves your brain function and well-being. Research shows that it helps you reduce stress, boost happy chemicals such as endorphins, and improve self-confidence.
Find Time to Relax
Take time to relax every day. Only you know what helps you unwind. For some, it might be indulging in a luxurious candlelit bath, for others, it might be taking a walk in nature. The important thing is to take some time out of each day to do something that gives you that “ahhhhh” feeling. One relaxation technique that benefits everyone is meditation or deep-breathing exercises. It’s as simple as finding a quiet place, clearing your mind, and focusing only on your breath. Inhale deeply through your nose so your belly expands. Exhale deeply through your mouth or nose, counting slowly to five as you exhale. Repeat. Do this every day for at least five minutes, and you’ll feel a positive difference.
Clean Up Around the House
Declutter your life, as living among clutter and having too much stuff can lead to stress. Creating a serene environment in your home goes a long way in reducing your stress levels. Begin to rid yourself of anything that does not serve a necessary function or bring you joy.
Decluttering not only refers to the out-of-control messes in our homes and cars, but it also refers to all the excess baggage in our lives — from our 1,483 unread emails to our relationships. As inspirational author Patti Digh says, “Sometimes our stop-doing list needs to be bigger than our to-do list.” Saying “no” to others is saying “yes” to ourselves and to our mental health.
Don’t forget to clean up the air around you, too. Studies have demonstrated that poor air quality can have a negative impact on your cognitive health and happiness. An ideal solution is to buy a quality air purifier. It will reduce the amount of pollutants and allergens that you breathe, and as a result, the cleaner air can make you feel happier and healthier. Shop around for the right one that fits your needs.
Build relationships. Overwhelming research suggests that people with supportive relationships are happier and healthier. Make regular plans with friends or family members. Reach out to a friend you’ve lost contact with, or join an organization, club, or sports team that interests you.
You can neglect self-care for only so long before anxiety, moodiness, anger, and social withdrawal begin to kick in. In time, your sense of feeling overwhelmed can lead to a total sense of hopelessness. By practicing the self-care tips above, however, you’ll be well on your way to taking your life back and building strong mental health.