We all have plans and goals in place when it comes to improving our physical health, but we often fail to seek out ways to elevate and improve our emotional + mental health. This is important now more than ever, as a recent study by the World Health Organisation estimates that over 6.5% of the Indian population suffers from serious mental health conditions. Speak to anyone around you, and chances are that they’re either anxious, worried, depressed, or struggling with their mental health in some way or the other. It’s become so commonplace these days that it’s necessary to break away from the stigmas associated with mental health disorders, and give proper attention to taking care of our mental wellness.
While mental health conditions like depression, anxiety, PTSD, or other diagnoses are serious issues that require immediate and expert medical help, there are lots of small ways in which we can support mental well-being within our daily schedules. Research shows that small acts of self-care can significantly elevate mental health. Since May is Mental Health Awareness month, we decided to highlight a few ways in which you can give your mood a boost, and perhaps feel slightly more relaxed, positive, and productive throughout the day.
- Wake up and let sunlight into your room. Good quality sleep is everything when it comes to mental health, and waking up to natural sunlight signals to your body’s circadian rhythm that it’s time to wake up. This allows your body to naturally adjust to the symptoms of waking up, leaving you more energetic throughout the day.
- Rethink your caffeine intake. Caffeine is connected to anxiety, insomnia, and other mental health issues, so if you’re someone who can’t function without 3 cups per day, it might be time to gradually cut down. If you enjoy the ritual, think about switching to green tea or matcha which contains L-theanine, an amino acid that is said to reduce symptoms of stress.
- Plan your day, make a to-do list, get organised — it’ll help you feel prepared for the day ahead without feeling anxious or worried about missing something important.
- Schedule a block of time in the first half of the day to do the most important thing on your to-do list. Studies suggest that we’re most productive during the mid-morning hours, so it’s the best time to direct all your attention towards the your bigger tasks.
- Take a quality break when the afternoon energy slump hits (and it will). Rather than mindlessly scrolling through the same two apps on your phone, take a short walk, do some breathing exercises, talk to a friend. You’ll end up getting back to work feeling refreshed and with better perspective.
- Eat real food. More and more research confirms that a healthy diet is key to improved mental health, and though eating nutritious, balanced, and whole meals will require more effort and money, it will be worth it.
- Take 5 minutes in the day to practice meditation or deep breathing. A recent study shows that as little as one hour of yoga with relaxation techniques per week can reduce stress + anxiety, and improve quality of life.
- Sweat it out. While you may be choosing your workout class to improve your physical health, the good news is that it’s also great for your mental health! Studies show that one hour of exercise a week can actually reduce your risk of depression.
- Make time for a hobby — read that book lying on your nightstand for the longest time, break out the watercolour paints, or teach yourself how to play an instrument. Hobbies are a great way to unplug from the “always on” work culture that we are a part of.
- Marie Kondo your wardrobe, pantry, or workspace. Clutter can contribute to feeling of anxiety, and making your space organised and clutter-free can foster improved mental wellness, productivity, and mood.
- Listen to music — it’s an instant mood booster.
- Eliminate sugar from your diet, specially later in the evening. Sugar is inflammatory, leads to blood sugar and hormone imbalances, and can ultimately wreck havoc on overall mental health. Dry a sugar detox, use natural sweeteners, or much on a fruit when a sugar craving hits.
- Try a brain dump. A “brain dump” is basically a list where you put down everything that’s racing through your brain. It’s a way of physically jotting down ideas, important thoughts, comments, or tasks that are running through your mind and keeping you awake at night, making you worried, or driving anxiety. It’s a key component in developing a healthy nighttime routine that sets you up for deep, restorative sleep.
- Hang out with a friend. Making some time in your schedule to catch up with a friend either face-to-face or by chatting on the phone is a great way to destress and boost your mood.
- Say no to a plan. Conversely, sometimes saying no to going out, embracing JOMO (the joy of missing out) and enjoying alone-time is the need of the hour.
- Unplug for 30 minutes — you don’t always have to be available to reply to messages or emails, or even calls. Instagram will still be there even after 30 minutes. Digital detox, they call it.
- Try ditching alcohol for a month. Even if you aren’t much of a drinker, most social situations (including work) these days are around drinks, whether it’s a casual post-work happy hour, a networking event, or a weekend hang out. Alcohol can often make anxiety symptoms worse, so why not try going without it for a period of time?
- Supplement with adaptogens or magnesium, as they are both wonderful for reducing stress, boosting mood, and helping with anxiety. Alternatively, try healing with CBD, which new studies suggest can be a potential treatment for anxiety disorders. As always, consult with a medical professional before supplementing, especially if you’re on other medication.
- Unwind with a relaxing nighttime routine, minus the blue-light from your devices — take a shower or run a bath, dim the lights, and support your circadian rhythm to prepare for sleep.
- Sleep at the same time every night (10-11 pm is ideal) and get adequate deep sleep, which is the cornerstone of managing cortisol, and in turn improve mental health quality.
