Guided Visualization: Dealing with Wellnese Learn how the brain handles Optimize mental wellness and practice a guided visualization activity. Exercise regularly. There is no right or wrong way to mourn. Some people over-eat or under-eat when they are upset.

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8 Things You Can Do To Improve Your Mental Health

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Read more Printable. Reduce stress. To help manage stress: Get enough sleep. Adults need 7 or more hours each night, school-age kids need 9—12, and teens need 8— Exercise regularly.

Just 30 minutes a day of walking can boost mood and reduce stress. Build a social support network. Set priorities. Decide what must get done and what can wait. Show compassion for yourself.

Get quality sleep. To get better quality sleep: Go to bed the same time each night and wake up the same time each morning. Sleep in a dark, quiet, comfortable environment. Exercise daily but not right before bedtime.

Limit the use of electronics before bed. Relax before bedtime. Try a warm bath or reading. Avoid alcohol and large meals before bedtime.

Avoid stimulants like nicotine and caffeine. Don't take naps after mid-afternoon. Keep naps short. Try to get natural sunlight for at least 30 minutes a day.

Consult a health care professional if you have ongoing sleep problems. Be mindful. To be more mindful: Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5.

Repeat often. Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but then return to the present. Practice mindful eating.

Be aware of taste, textures, and flavors in each bite, and listen to your body when you are hungry and full. Be aware of your body.

Mentally scan your body from head to toe. Bring your attention to how each part feels. Find mindfulness resources, including online programs and teacher-guided practices.

Cope with loss. To help cope with loss: Take care of yourself. Try to eat right, exercise, and get enough sleep.

As you explore new behaviors and begin incorporating them into your routine, aim to frame these changes as self-kindness, not self-punishment. Maintaining a gentle, kind attitude toward yourself can do a lot more to improve your mental health and overall outlook than criticism and negative self-talk.

Not sure where to start? It also plays an essential role in mental health. One study included data from , adults in the United States.

The researchers found that people who averaged 6 hours of sleep or less per night were about 2. The quality of your sleep matters, too: Disrupted sleep can contribute to mental health symptoms.

To get enough high quality sleep , try starting with these habits:. Healthy sleep habits can be harder to build on your own if you have a sleep disorder.

If you think your sleeping issues may relate to a sleep condition, a sleep specialist can offer more information about helpful evidence-based treatments, like cognitive behavioral therapy for insomnia.

Know, too, that mental health concerns can also lead to poor sleep. So, changes to your sleep environment and nighttime routine might not make a lasting difference. Get 17 tips for improving sleep. Learn more about building a healthier relationship with social media. Humans are social creatures, and strong relationships can have a positive influence on your mental health in various ways.

Making a point to catch up when you do spend time together can make a difference, too. Research from suggests catching up and joking around in person predicted closer bonds above and beyond the number of hours participants spent together.

Short on meaningful relationships? Find 7 ways to make friends as an adult. Exercise offers a range of mental health benefits , including:.

Instead, make movement enjoyable for you by opting for physical activities that work best for your body, health, and preferences. To get started, experiment with a range of physical activities and keep doing the ones that resonate with you.

Try these stretches for different parts of the body. Certain foods can also affect your mental health. To support improved mental health, try expanding your current diet to include foods packed with mood-boosting nutrients like:.

It can also help to simply make sure you fuel your body every day — eating anything is better than eating nothing. Drinking plenty of water throughout the day can also have benefit.

Certain foods, namely alcohol, caffeine, refined carbs, and added sugars, may worsen anxiety symptoms. So, limiting these foods could help ease some of your symptoms.

On difficult days, you might find it tough to do any of the above, which might make you feel even worse. At times like these, Davis encourages turning to compassionate, more accessible strategies, like:. To put it another way, making changes in your habits may not always relieve persistent mental distress.

Working with a therapist, however, can be a particularly powerful way to improve mental health. Overview Mental health includes emotional, psychological, and social well-being. About Self-Care Self-care means taking the time to do things that help you live well and improve both your physical health and mental health.

Here are some tips to help you get started with self-care: Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health.

Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day.

Also, limit caffeinated beverages such as soft drinks or coffee. Make sleep a priority. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime. Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises.

Schedule regular times for these and other healthy activities you enjoy such as journaling. Set goals and priorities. Decide what must get done now and what can wait.

Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do. Practice gratitude.

Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.

Mentsl to Optimize mental wellness, tools and activities. Evidence suggests there are 5 Optimize mental wellness Optimjze can take to improve your mental health and wellbeing. Trying wellness things could help you feel more positive and able to get the most out of life. There are lots of things you could try to help build stronger and closer relationships:. if possible, take time each day to be with your family, for example, try arranging a fixed time to eat dinner together.