Signs of good mental health include the ability to process negative emotions, cope with mental struggles, and seek positive solutions in overcoming obstacles.
| Mary Blowers
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Every year, thousands of Americans from all walks of life experience mental health struggles. Many factors can trigger mental health decline, including social isolation, bereavement, stressful or traumatic life events, discrimination, and poverty. According to the Household Pulse Survey results reported by the Center for Disease Control and Prevention (CDC), more than 30% of Americans reported feelings of anxiety and depression in 2020.
Improving mental health requires a multifaceted mind-body approach. Natural remedies can supplement, but do not replace, psychiatric avenues like professional counseling and pharmaceutical aids. Fortunately, some simple changes to routine can promote mental well-being.
While not all of these methods for improving mental health may be accessible to every individual, we recommend 10 possible options for taking care of your mind and spirit naturally. Explore our ideas below.
Eat Well | Get Sleep | Exercise | Go Outside | Practice Mindfulness | Volunteer | Pursue Hobbies | Change Your Routine | Write | Talk
Many people construe good mental health as the absence of mental illness, but this oversimplified view does not present the full picture. Mentally well people encounter internal struggles, stressful situations, and sadness, but possess the skills to cope with and overcome those obstacles. Good mental health requires practice and maintenance. Keep reading to learn about a few methods for naturally improving mental health.
Mental health depends heavily on physical health and the food that fuels our bodies. Nutritional psychiatry explores the relationship between diet and brain function. Researchers in this field have found that the gastrointestinal tract produces about 95% of serotonin, which aids both digestion and emotional processing. Consider these nutritional tips for improving mental health:
Like nutrition, sleep habits impact both physical and mental health. Studies on the relationship between sleep and mental health reveal that insufficient sleep inhibits our ability to regulate emotions. Over time, lack of sleep can cause conditions like anxiety and depression. The CDC recommends that adults sleep 7+ hours per night and practice the following sleep hygiene steps:
Since physical activity can impact appetite and rest, it naturally affects mental health as well. Exercise improves mental health by increasing blood circulation to our brains and influencing our bodies’ physiologic reactivity to stress. Gym workouts are not accessible to everyone, but the following exercise modalities fit into many lifestyles:
Many people can improve mood disorders by spending time outside in nature. Research from the growing ecotherapy field suggests a correlation between time spent in nature and decreased stress, anxiety, and depression. In addition to taking a walk outside, consider a few of these outdoor tips for improving mental health:
Mindfulness involves meditating to develop awareness of the present moment. Exercises in mindfulness often include breathing, guided imagery, body relaxation, and mind calming. Mindfulness interventions can reduce stress, prevent depressive relapses, and even help manage chronic pain symptoms.
Mindfulness can also intersect with yoga and psychotherapy to support mental health. Practicing gentle yoga along with mindfulness habits can offer a well-rounded mental and physical health approach. Consider simultaneously checking off three of our mental health tips by practicing mindfulness and yoga while outside in the sunshine.
Taking a step outside oneself can prove just as beneficial as looking inward. Volunteering can improve your mental health by boosting social connections, providing a sense of satisfaction, and offering intrinsic rewards. Organizations throughout the country provide volunteer opportunities for individuals of all ability levels, including virtual or distance options.
Hobbies offer a release from daily obligations and can increase dopamine production in the brain’s reward center. Leisure activities can improve psychosocial and physical health and enhance feelings of well-being. Return to a past beloved hobby or consider picking up one of the activities listed below to promote good mental health.
Sedentary habits like sitting at a desk for work and scrolling on electronic devices for leisure can negatively impact mental health. Switching up monotonous habits and incorporating healthy routine practices can alleviate anxiety and depression. Consider incorporating the following activities into your routine:
Writing offers a low-stakes opportunity for private reflection and self-awareness. Keeping a journal can also provide a space to process complex feelings and record the progress of your mental health journey. Journaling can seem daunting to inexperienced writers, but recording the following details can provide a good starting place.
Reaching out to friends, relatives, mentors, and spiritual leaders to discuss feelings of anxiety and depression can feel uncomfortable, but often proves rewarding. Talking through mental health struggles provides many of the same positive effects as writing, with the added benefit of tapping into a social support system. Friendships can improve mental health by providing reassurance and encouraging positive behaviors.
In the case of serious or persistent unwell feelings, mental health therapists offer professional solutions. Licensed therapists offer guidance and support to patients dealing with diverse mental health issues.
View other resources for improving your mental health:
While these 10 tips can offer stress relief and other mental health benefits, self-administered methods may not provide sufficient relief for certain psychological conditions. Genetic predispositions and physical ailments can affect well-being in ways that require expert attention. If persistent negative feelings interrupt your daily life, please seek a professional counselor’s help.
If improving others’ mental health interests you, follow the links below to learn about becoming a clinical mental health counselor. Even individuals with busy schedules can pursue counseling education through affordable online programs.
Signs of good mental health include the ability to process negative emotions, cope with mental struggles, and seek positive solutions in overcoming obstacles.
Natural steps like healthy eating, sleeping 7+ hours per night, exercising, and volunteering can help improve mental health.
Natural remedies for depression and anxiety include spending time in nature, practicing mindfulness, and pursuing hobbies.
Mental wellness encompasses diverse aspects of human behavior and health. Seekers can try out many approaches to maintaining well-being. We recommend taking daily steps to nourish your mind and body.
What are signs of good mental health?
How can I improve my mental health daily?
What are some natural remedies for depression and anxiety?
How do you maintain mental health?
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A master's in counseling online provides an affordable option for those who want to help people through challenges and difficulties.
Online clinical mental health counseling programs provide flexible and affordable options for those wanting to help people through difficulties. See our ranking of the top programs for details.
Explore our list of mental health resources, including counseling for BIPOC. Find and connect with mental health organizations that center BIPOC needs.