How To Improve Mental Health
How To Improve My Mental Health?
Let’s talk about a topic that is getting a lot of exposure and is affecting more people.
Mental health, but how can we improve our own mental health? I’m going to touch on a few areas that can help improve yours.
Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well being through the release of endorphins. Anything that gets you moving can help, whether that be long walks, active weekends away or taking up a new hobby.
Ever noticed how your body feels when you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with lower back or neck/shoulder pain, or headaches. You may feel tightness in your chest, heart palpitations, or muscle cramps. You may also experience problems such as insomnia, stomachache, diarrhea, or frequent urination. The worry and discomfort of all these physical symptoms can, in turn, leads to even more stress, creating a vicious cycle between your mind and body.
Exercising is an effective way to break this cycle. As well as releasing endorphins in the brain, physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so, too, will your mind.
Top tips to improve mental health
The thought of going to the Gym can SUCK! Don’t worry I’m not pumped for all my sessions. But, the doing and the aftereffect is great. It leaves on cloud 9 and full of energy!
Tell yourself something positive. “You got this! Whatever the day throws at me, I can handle it”
Write down something you are grateful for. “I have my health and my family are safe”
Focus on one thing (in the moment). “I have my todo list, I’m just going to tick one thing off at a time”
Exercise. "I don't want to... But, it will feel great after!"
Open up to someone. “Mum, I’m feeling a bit down today can we meet and get coffee?”
Do something for someone else. “This lunch is on me, don’t worry!”
Take a break. “Go and get your haircut, nails done, a weekend away or watch a movie”
Go to bed on time. “10pm, better start thinking about heading to bed”
All these little things will add up over time, leaving you with a more positive outlook and happier thoughts.
Having a "great" body won't make you happy. trust me! I've been there. Make sure you have deeper goals than just a "great" body.
How to improve mental health though food.
Staying hydrated – Aim for 2-3 litres of water a day, Sugar free waters are GREAT!
Getting your 5 a day – Old school saying but true, try and get as much different fruits and veg into your diet as possible.
Looking after your gut – Do you get bloated often? Look at foods that may be causing these issues and remove/replace them out of your diet. “Write a food diary”
Getting enough protein – “I’m 200lbs I want to consume around 190-200g of protein per day” 1g of protein per Lb of body weight
Managing caffeine - Coffee is great! But, I would try and stop by 2/3pm so I has time to come out your system before bed time.
Eating the right fats – "Instagram Post"
My top 3 supplements that will help with mental health
5-HTP - Your body uses it to produce serotonin, a chemical messenger that sends signals between your nerve cells. Low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain and other health problems. Increasing your body’s serotonin levels may have other benefits.
Omega-3 - fatty acids are incredibly important. They have many powerful health benefits for your body and brain. In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.
Zinc - helps keep your immune system strength. It is necessary for immune cell function and a deficiency can lead to a weakened immune response.
I hope this bit of information can help you out and I know how tough it can be. Feeling lonely, lost and a failure at times. Remember to focus on yourself and your own journey!
”Don't compare your Chapter 3 to someone else's Chapter 12.”
If you ever need someone to chat to for a bit motivation, support or a bit of a kick in the butt. I'm always here! Pop me a message.
Stay Postive,
Brandon