Your mental health can impact every aspect of your life, from how you feel about yourself, your social interactions and even your physical health. The restrictions of the pandemic has seen many of us suffer in both physical and mental health. Did you know? It is estimated that approximately 1 in 8 people are living with a mental health condition.
As we approach mental health awareness week in October. We recognise the importance of mental health education and advocate against the social stigma around mental health conditions. Here are 5 strategies to help build better mental health:
1. Exercise: There are many benefits of exercise on mental health. Research have shown that it can improve anxiety and depression and overall negative moods. It can elevate self-esteem and provide social interactions opportunities. Our brain release endorphins when we exercise. These chemicals are responsible for controlling pain and pleasure hence leading sensations of euphoria. Try to go for a walk, run or join a sport in your community.
2. Healthy Eating: The food we eat have a huge impact on mood and wellbeing. We eat nutritious meals to build strong bodies. Our brains need the same requirement, foods rich in vitamins, minerals, healthy fats and fibre can help ensure that our brain is able to function at optimal levels. It is about having a balance variety of the 5 food groups. It is important to consult with a dietician or health professional before going onto any new diet plan.
3. Mindfulness and Meditation: The art of meditation can be used to help decrease anxiety and improve overall mood. Meditation aims to focus your attention and eliminate intrusive thoughts that may cause stress. It is a simple and inexpensive way to improve your wellbeing. Meditation does not have to be for long, spending a few minutes doing meditation can help ease the mind and relax the body.
4. Go Outdoors: For most of us with the advancement of technology, we are tied to our screens for work and leisure. As a result, we are spending less time outdoors. Research have shown that exposure to nature have led to improvements in positive moods, attention and problem solving ability. Take some time out of your day to connect with mother nature. Visit the local park or go for a hike with a friend.
5. Connect with your friends: The benefits of social connections have been well documented to help lower rates of anxiety, depression and improve self-esteem. Give a friend a call and catch up with them. There are also plenty of ideas you can use to connect with people. Try to join a sports team, hobby group or volunteer. There are a lot of opportunities for us to expand our social network in our community.
References:
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a
Mayer, F.S., Frantz, C.M., Bruehlman-Senecal, E. and Dolliver, K., 2009. Why is nature beneficial? The role of connectedness to nature. Environment and behavior, 41(5), pp.607-643.
Australian Government. Good mood food – How food influences mental wellbeing. 2019. https://www.health.qld.gov.au/news-events/news/good-mood-food-how-food-influences-mental-wellbeing-anxiety-depression-stress Accessed October 5, 2022
Ted Ed. How playing sports benefit your body and your brain. 2016. https://www.youtube.com/watch?v=hmFQqjMF_f0 Accessed October 5, 2022
American Psychological Association. Nurtured by nature. 2020. https://www.apa.org/monitor/2020/04/nurtured-nature Accessed October 5, 2022