5 Strategies for Improving Mental Health
Laura Minnich is a Licensed Mental Health Counselor with Family Foundations. Volunteers in Medicine partners with Family Foundations to provide mental health counseling 6 days a week within our primary care setting. Laura is a trusted source for Volunteers in Medicine and the community. Here is Laura’s list of 5 tips to improve mental health:
May is Mental Health Awareness Month. During this month, advocates for mental health care strive to build understanding about the challenges of living with mental health conditions and the importance of developing healthy habits to support positive mental wellness. Just as brushing your teeth, eating a healthy diet, and exercising regularly can help us avoid or mitigate physical health conditions, there are simple strategies we can implement to strengthen our emotional and psychological resilience.
Get Your Rest! – Lack of sleep or disrupted sleep is often a major factor in mental illness. Just one night of poor sleep can dramatically affect your mood; multiple nights of poor sleep can impact your cognitive function, leading to forgetfulness, trouble concentrating, and difficulty comprehending information. Adults need between 7 – 9 hours of sleep per day; if you want to increase the amount your sleep each night, transitioning gradually by adding 15 – 30 minutes each night is often the most successful strategy. If you experience persistent insomnia or believe you might have another sleep condition, such as sleep apnea, it is important to speak to your doctor about your concerns at your next visit.
Exercise! – It may surprise you to learn that exercise isn’t important just for your physical fitness. In fact, exercise can reduce stress, improve your memory, and mitigate the symptoms of mental health challenges such as depression and anxiety. Additionally, by providing opportunities to interact with others, exercise can reduce feelings of isolation and loneliness. When we exercise, our brains release ‘feel good’ chemicals like endorphins and serotonin, improving our mood. As we become more physically fit, our perception of ourselves also increases, leading to more confidence. And in the moment, exercise can provide a distraction from the worries and troubles that lead to negative thoughts.
Create a daily ritual. – Set aside a small amount of time every day – 10 – 15 minutes – to be present with yourself and reflect. You might enjoy a hot beverage, sit outside on the back porch to enjoy the wildlife, light a candle, or listen to music that uplifts and comforts you. Whatever you choose, allowing yourself to fully pause and connect with yourself at the same time most every day offers an opportunity to reset and gain clarity.
Write it down. – Keeping a journal and writing out what is on your mind can help alleviate anxiety and depression as well as offer a new perspective on your problems. If writing down your problems doesn’t feel approachable at this time, you might consider beginning with a gratitude journal and recording the positive things in your life.
15 minutes of sunshine. – Sunlight helps synthesize vitamin D, which can help improve energy levels and mood. Additionally, being outside in the fresh air can help us feel more connected with the world around us.
If you are interested in additional information, two great resources are Mental Health America and the National Alliance on Mental Illness (NAMI).
