Modern life moves fast, and too often, we place our mental health on the back burner while we tackle all the other items on our to-do list. But the truth is that your mental well-being is just as important as your physical health.
If you’ve been struggling with anxiety, depression, or other mental health struggles, you’re far from alone. According to the National Institute of Mental Health, it’s estimated that more than one in five U.S. adults are living with a mental illness.
How can you help yourself feel better? While therapy and medication often play a crucial role in managing a mental health diagnosis, small lifestyle changes can also make a big difference in how you feel.
1. Move Your Body to Lift Your Mood
When you exercise, your brain releases endorphins that naturally improve your mood and reduce stress. Physical activity also helps you sleep better, increases your energy, and can even improve your self-esteem over time.
It’s OK to start small. You don’t need to run a marathon or spend hours in the gym. A 10-minute walk, dancing to your favorite song, or stretching in the morning can be enough to make a difference. Experiment with different forms of movement to find what feels good for you—whether it’s yoga, cycling, or just playing catch with your kids at a nearby park.
For bonus points, try combining exercise with fresh air. Sunlight exposure boosts serotonin levels, which helps regulate mood. Plus, soaking up some Vitamin D is essential for your overall health.
2. Get Serious About Sleep
Think of a good night’s sleep as the foundation of mental health. When you don’t get the rest your body needs, this can worsen symptoms of anxiety and depression. Sleep helps your brain recharge and process the events of the previous day.
Creating a consistent sleep routine is one of the most effective ways to support your mental health. Here are some helpful tips:
- Set a regular bedtime and wake-up time.
- Limit caffeine and refrain from eating heavy meals late in the evening.
- Avoid screen time before bed.
- Create a calming pre-sleep routine. Dim the lights, do some simple stretches, read a book, or listen to soothing music to signal to your brain that it’s time to unwind.
- If your mind races while trying to sleep, keep a notebook by your bed. Jot down your thoughts to clear your mind and revisit them the next day with fresh eyes.
3. Feed Your Brain
A balanced diet rich in nutrients can stabilize your mood and energy levels. Incorporate foods high in omega-3 fatty acids (like salmon and walnuts) for brain health, and load up on colorful fruits and vegetables for a variety of vitamins and antioxidants.
Stay mindful of your hydration, too. Even mild dehydration can negatively affect your mood and cognitive function. Treat yourself to a water bottle in your favorite color and keep it handy so you can sip throughout the day.
4. Build Mindfulness Into Your Day
Mindfulness can reduce stress, improve focus, and help you manage difficult emotions. Mindfulness isn’t limited to meditation, either—you can practice it while eating, walking, or even washing dishes.
Take five minutes to focus on your breathing, noticing each inhale and exhale. Or, when you feel overwhelmed, try the 5-4-3-2-1 grounding technique. Challenge yourself to find five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. It’s a quick way to bring your focus back to the present moment.
5. Connect With Others
Social interaction triggers the release of oxytocin, a hormone that is associated with bonding and trust that can reduce stress and improve your mood. Relationships with others can also provide comfort, understanding, and a sense of belonging.
If you’re looking to meet new people, consider these ideas for expanding your social circle:
- Look for book clubs, hobby groups, fitness classes, or recreational sports leagues in your area. Shared interests make it easier to form connections.
- Volunteer for a cause that’s close to your heart. Helping others can boost your self-esteem, provide a sense of purpose, and introduce you to like-minded individuals.
- Check out fairs, festivals, or farmer’s markets in your community. These are great places to strike up casual conversations and meet people with similar interests.
- Attend professional networking events. You can help advance your career while providing an opportunity for new personal friendships.
If you’re naturally more introverted, remember that your goal is not to win a popularity contest. Supporting your mental health is not about having the largest circle of friends. Rather, you want to focus on spending time with people who make you feel safe, supported, and understood.
We’re Here for You
Lifestyle changes can be powerful, but they’re not a substitute for professional care. At Eagle View Behavioral Health in Bettendorf, Iowa, we provide the tools and support you need to move forward when acute mental, behavioral, substance use, or psychiatric issues are interfering with your daily life. From assessment and diagnosis to rapid stabilization and ongoing support, we offer care that’s personalized to fit your unique needs. Contact us today to learn more or to request a free, confidential assessment.