Your mental health is directly linked with your physical health. If one suffers, the other will usually decline as well. Similarly, if you strengthen one, the other will usually grow stronger as well.
Supporting strong mental health and emotional wellness and resiliency can help you achieve a greater overall state of wellness. Get a great start by incorporating a few extra strategies that can help build up both aspects of your life.
1. Head to Bed Earlier
Getting a full seven to eight hours of sleep every night can do wonders for your mental health. You will have more energy and more stable moods. Foggy-brained mornings may even become a thing of the past as you become better able to concentrate and absorb information.
Your body will thank you for the extra shut-eye, too. It is busy working to balance hormone levels, repair damage from the previous day, and replenish so you are ready to face the morning fully recharged.
2. Eat a Balanced Diet
A nutritional plan that includes foods from all of the major food groups can help you get the nutrients you need to feel full, satisfied, and less agitated. Malnutrition can quickly lead to irritability, mood swings, and fatigue. It can also leave your body lacking the basic nutrients to perform normal metabolic processes. Add some pro- and prebiotics to your diet with power life foundation four to help maintain a healthy gut.
3. Skip the Adult Beverages
Alcohol is fine in moderation, but too much can have negative consequences on your mental health. It is a depressant, so you are more likely to feel down after drinking. On top of that, alcohol can lower your inhibitions and create impulsiveness, so you may do tinks under the influence that cause embarrassment or anxiety later on. Try to limit your drinking to occasional social situations if you can.
4. Limit Your Caffeine
On the other end of the drinking spectrum, caffeine acts as a stimulant. Sure, that cup of coffee will give you a boost of energy, but it can also interfere with your sleep or negatively impact your mood. Too much caffeine can cause you to feel jittery and increase anxiety in some people.
5. Get Up and Move
Exercise is one of the best things you can do to improve both your mental and physical health. Even a short walk can help increase endorphin and serotonin levels in your body, which creates a feeling of mild euphoria. It works in other ways, too.
As you get stronger and feel healthier, your confidence also increases. This can help to combat symptoms of depression and anxiety. Increased circulation also helps deliver extra oxygen (fuel) to your brain. The physical benefits of exercise include lower rates of obesity and chronic health conditions.
6. Practice Gratitude
The big things can overshadow all of the little amazing and wonderful things that are in your life. Intentionally practicing gratitude brings them back into focus and helps you stay positive. Start a gratitude ajr and put a pebble in it each time you walk by. As you do, think about one thing you are grateful for at that moment. You might be surprised how quickly the jar fills up.
7. Spend Time Outside
Even 10 minutes of time spent outdoors is good for your mood. It fosters feelings of calmness and belonging. In addition, being in nature leads to a stronger immune system and healthier bones. Find an outdoor activity you enjoy and stick with it. Take a walk at lunchtime, go on a weekly hike, or take up fishing at a local lake or stream.
8. Try Mindful Meditation
Mindfulness has been shown to help ease symptoms of anxiety and is widely used by mental health professionals. In its most basic sense, mindfulness is the act of being fully aware of the present moment. It is becoming much more mainstream and is being embraced by people across generational and cultural lines.