The 7 Tips to Level Up Your Mental Health

Mental health has gained mass awareness in the last several years. Now popularised by celebrities and your next-door neighbours alike, most people seem to have had challenges when it comes to becoming and staying mentally well. Mental disorders, such as depression, anxiety, suicidal thoughts, and many others, do not discriminate by age, gender, nor race. This is reflected by the fact that suicide is the fourth most common causes of death for young adults between the ages of 15 and 29 years old in 2019 (source: World Health Organisation).

Having underlined the impact of mental health, this article will list down the seven tips you can do to level up your mental health!

1. Relax and Breathe

It may seem overly simplistic, however, focusing on your breath can help you relax, and vice versa. What’s the best way to do this? Well, every person will eventually find their own breathing style that fits them best. With that being said, a common tip is to try the “4-7-8 breathing technique,” which translates to a 4-second inhalation, 7-second hold, and 8-second exhalation. Repeat this exercise for 10 minutes, and try to focus solely on your breath.

2. Make Time for Hobbies

In the midst of the hustle and bustle of work and other responsibilities, you may find it extra challenging to allocate time for the activities that bring smiles to your face. Often overlooked, hobbies hold important roles in stress management, burnout prevention, improved quality of life, and overall well-being. So, you may want to think twice before opting to work over attending your weekly pottery class!

3. Moderate Physical Exercise Goes a Long Way

Unlike its name, physical exercise does not just benefit your physical body, but also your mental health. Dopamine and serotonin hormones, which induce the feelings of happiness and comfort, can leave you feeling recharged and energised after a workout. This would then reduce the risk factor for depression, anxiety, and other negative feelings.

4. Have a Conversation with Yourself

Although this may sound unconventional or weird, spending time to talk and ask questions to yourself allow for better understanding of a certain feeling or situation, which would help you uncover the thought patterns or false beliefs that could potentially be destructive toward your mental health.

5. Seek Out Trusted People Around You

Sometimes, it's easier to get caught up in our own thoughts and perceptions that we start believing everything that passes through our minds. Having kind, supportive people around that are honest and genuine can help put things into perspective and help you assess your thoughts and perceptions objectively.

6. Eat a Balanced Diet

Research has shown that frequent consumption of junk food can contribute to mental illness symptoms, even with minimal effects (source).This is due to the high levels of physical and systemic stress that is experienced by the body when digesting foods containing fat and sugars. Focus on eating a nourished diet with a good dose of greens, fruits, protein, fat, and carbohydrates. Keep in mind that the lesser processed the food is, the better it is for the body as it eases the digestion process.

7. Never Underestimate the Impact of a Good Night's Sleep

The bidirectional relationship between sleep and mental health can be tricky to understand to say the least, however, research has shown that low-quality sleep decreases people's abilities to regulate their moods and could potentially act as a risk factor of mental illness. Individuals with mental illness also find it harder to sleep and are more susceptible to insomnia. Having a good sleep allows our bodies to feel well-rested, which is a good foundation for our minds to follow suit.

What's Next?

During both the mundane and challenging times of life, simply doing the 7 tips above may not be enough to stay mentally healthy. Speaking to a mental health professional may prove to be helpful, as they are able to guide and support you in whichever stage of life. XXX Counselling provides offline and online therapy and counselling services for all your mental health needs. With over 12 years of experience, we have encountered and helped guide everyday people with a wide range of stories. Reach out to us today.