Twenty tips to improve your mental health

 I have gathered these tips from Mental Health America (MHA), and personal experiences. Some tips I found online aren’t covid friendly so those have been cut from the list! However the full Mental Heath America tip list can be found here.  

1.Start your day off with something you’ll look forward to. It can be as simple as making your favorite coffee, make or pick up your favorite breakfast, anything that will motivate you to get out of bed in the morning. Personally, I make my favorite pumpkin spice coffee to start my day off on a positive note.

2. Write in a journal, you can let out emotions through writing. Mental Health America recommends keeping a gratitude journal each day write three things you are thankful for and three things that you accomplished today. Three things that I’m thankful for is my best friend, my health and chocolate. Three things I accomplished today was going to all my classes today, I took out the garbage and I actually cooked dinner tonight.  

3. A personal tip I like making lists of the things I need to accomplish that day and it feels awesome to check things off. I know that writing the list seems like a huge task but trust me putting that big checkmark or crossing something off makes it worth it.

4. Cook a warm meal! One of my go to’s is garlic butter chicken. A link can be found here. The recipe is simple the only ingredients I use is chicken breast, butter and garlic salt. Baked garlic butter chicken recipe

5.  Keep it cool for a good night's sleep. According to MHA the optimal temperature for sleep is between 60 and 67 degrees Fahrenheit.

6. Baby steps, instead of looking at the big picture break down that huge assignment into chunks. Reading 5-6 pages a day is much easier than cramming 55 textbook pages into one night. Martin Luther King, Jr. has a wonderful quote on this “You don't have to see the whole staircase, just take the first step." This also works for improvement goals.

7.Change it up. Try something new like trying a new recipe, doing one of those pintrest crafts you’ve had bookmarked forever, write a poem.

8.Treat yourself to some dark chocolate. According to MHA “The flavanoids, caffeine, and theobromine in chocolate are thought to work together to improve alertness and mental skills.” This is backed by science! Scientific breakdown

9.Try to laugh! We all know laughter feels good. Call that funny friend or watch stand up on Netflix my personal favorite comedian is John Mulaney

10. Dance it out! Dancing reduces cortisol (the stress hormone) in your brain. Put on some of your favorite music and dance while doing chores or even just dance alone.

11.Relax in a warm bath. I have attached an article that talks about the 10 scientific proven health benefits of taking a bath benefits here again YEAH SCIENE!

12. Spend some time with a furry friend. Time with animals lowers the stress hormone – (cortisol), and boosts oxytocin (which stimulates feelings of happiness.)

13. Try prepping your lunches or picking out your clothes for the work week. You'll save some time in the mornings and have a sense of control about the week ahead.

14. Work some omega-3 fatty acids into your diet they are linked to decreased rates of depression among their many benefits. Fish oil supplements work, but eating your omega-3s in foods like wild salmon, flaxseeds or walnuts also helps build healthy gut bacteria.

15. Practice forgiveness - even if it's just forgiving that person who cut you off during your commute. People who forgive have better mental health and report being more satisfied with their lives.

16.  Do your best to enjoy 15 minutes of sunshine (if mother nature is willing) Sunlight synthesizes Vitamin D, which experts believe is a mood elevator. I personally have been taking vitamin D3 which I found at the CVS in campustown and I have noticed that I have more energy! No more need for that 3pm nap!

17.Take vitamins, this helps promotes self care, Like I just said I’ve had good luck with vitamin D3 however women’s/men’s daily vitamins can help your body. Don’t worry about overdoing it on the vitamins because whatever your body doesn’t need your body will naturally flush out. (I’m not a doctor but I’ve learned from personal experience)

18. Say positive affirmations in the mirror. Say aloud three things you like about yourself. Nothing negative only positive thoughts here.

19.Get help if you need it. There is no shame in talking to a professional about your feelings.

20.Quite your mind, try to mediate! I didn’t think mediation was for me until I tried it one day! Youtube has guided mediations I have linked one of my favorites.

 Overall I hope that you can try to work a few of these tips into your daily life to help improve your mental health! Have you tried any of these tips or do you have any others? Let me know!