Did you know that over 254 million people of all ages suffer from depression? According to the World Health Organization, depression is a common issue, especially among teenagers and adults. Work burnout is also another problem people are facing which causes stress, anxiety, and depression. 

Many people don’t take their mental health seriously and this can lead to many problems. If you don’t take care of your mental wellbeing you can experience low energy levels, insomnia, and irritability. 

However, there are many ways you can take care of your mental health and it won’t cost you anything. All you’re doing is improving your quality of life by making slight adjustments to your lifestyle. Here are 10 tips on how to improve your mental health so you can start enjoying your life.   

1. Get Enough Sleep 

Without proper sleep, your brain and body aren’t able to function correctly. You may experience brain fog and you might find that you’re unable to control your emotions due to a lack of sleep. People who don’t get enough sleep may experience extreme fatigue and are unable to complete their daily tasks effectively. 

However, everyone is different so the amount of sleep you need may differ from person to person. You may need 8 hours of sleep a night to function whereas some people only need 6 hours of sleep. Adults may need between 7 and 9 hours of sleep a night but you can determine how many hours you need by how you feel in the mornings. 

When you’re well-rested you’re able to make rational decisions, you’ll have plenty of energy and you can complete your daily tasks with a clear mind. 

2. Eat Healthy Food that’s Packed with Nutrition

Eating too much junk food can increase your risk of chronic diseases such as type 2 diabetes. What’s more, junk food can affect the serotonin production in your gut. Serotonin is the key hormone that stabilizes your mood and your feeling of well being and most of this hormone is produced in the gut. 

That’s why it’s important to eat healthy food so that it boosts serotonin production and gives you the energy you need to tackle any difficult situation. Foods that naturally boost serotonin are the following: 

  • Milk 
  • Nuts
  • Salmon 
  • Eggs
  • Spinach 
  • Seeds 
  • Turkey   

There are plenty of delicious healthy foods you can make even for vegetarians and vegans. Eating healthy foods reduces your risk of getting cancer and greatly improves your mental health. 

3. Exercise to Boost Your Energy 

Sitting on the couch more often than not can make you lazy and lethargic. You may think that exercising lowers your energy but it actually increases it. The benefit of exercising is that it releases chemicals in the brain that makes you feel happy such as dopamine and endorphins. 

These chemicals are known as feel-good chemicals that make you feel confident and joyful. There are low-intensity exercises that you can do such as taking a walk around the neighborhood or doing pilates. If you enjoy doing high-intensity workouts then try sprinting or jump rope. 

Exercising regularly greatly improves your mental wellbeing by reducing anxiety and depression. It’s also proven to improve cognitive functions and alleviate symptoms of low self-esteem. 

4. Spend Quality Time With Friends

Spending quality time with your friends can reduce the effects of depression. Being around people that offer strong emotional support can help you through life’s challenges. It also lowers the risk of behavioral problems such as being anti-social or a short temper. 

Spend time with like-minded individuals that you can be yourself around. If you feel like you don’t have any friends you can find ways to boost your confidence so you can make new friends. Social anxiety can prevent people from making friends but if you improve your self-confidence you’ll be brave enough to speak to people you find interesting.  

Simply having a friend you can call up in times of trouble can reduce your stress levels. But you have to have quality friends that don’t bring you down and that encourage you to do well in life. 

5. Learn Something New Every Day 

Browsing through social media and looking at all the negative things people have to say about politics and general news will lower your mood. There is nothing to learn from people who post pictures of themselves or their food on the internet. 

Instead, use your platforms to learn something new every day. There are plenty of YouTube videos out there filled with content that will inspire you. You can learn how to bake, write a song, or even how to find a new career path. 

Learning something new will give you something to talk about when you visit your friends and family. What’s more, talking about the things you’ve learned will boost your confidence when talking in large groups of people. 

6. Find Something You Enjoy Doing 

Always find time to do the things you love doing. Whether it’s painting, singing, visiting friends, or going out to watch a movie, doing the things you love boosts your well-being significantly. You don’t want to be stuck behind a desk for the rest of your life working too hard to function. Find a hobby and make time for it whenever you can.  

7. Be Kind to Others 

Have you ever noticed that unkind people always seem to be unhappy? You don’t want to be one of those people. If you find yourself shouting at someone unnecessarily try to take a step back and figure out why you’re feeling angry towards this person. 

Sometimes stress, lack of sleep, or depression can cause you to get angry at the small things. But it’s important that you always be kind to others because you never know what challenges they’re facing. Lend a helping hand where you can and listen when someone wants to confide in you. 

8. Take Care of Yourself 

Taking care of yourself is one of the most important aspects when nurturing your mental health. This means going to see your doctor when you’re feeling ill and not missing your dental appointments. You should also take good care of your hygiene because being clean will boost your confidence and make you feel relaxed when you feel stressed.  

9. Always Stay Safe 

Don’t put yourself in situations you know will cause you harm. If you live in a dangerous area don’t go walking the streets at night. If you go out drinking with your friends make sure you take an uber home. Taking care of your safety will alleviate feelings of anxiety and panic. So make sure that no matter what you do, you always have your own safety in mind. 

10. Don’t Be Afraid to Ask for Help 

Sometimes you may feel like you’re alone in the world especially when you’re going through a challenging time. Don’t be afraid to ask someone to help you because there are many people who may not know what you’re going through unless you tell them. Your friends and family will want the best for you, so always open up to them when you feel your mental health dwindling. 

Final Thoughts 

It’s never too late to change the way you’re living and get the most from life! Start today by following these tips on how to cultivate mental health awareness. You deserve a healthy, happy life. 

Click here right now for more information on how to cultivate mental health awareness with Jacquie Case!