5 ways to give your mental health a boost

Let’s be honest: Life is busy. Between work, household responsibilities, parenting and caring for aging parents, stress is understandable. And it’s easy to put your own well-being last — especially your mental well-being. But stress doesn’t just go away on its own. When it builds up, it can affect both your mental and physical health. Left unaddressed, it can contribute to diabetes, high blood pressure, heart disease and stroke.

You can take control and boost your mental health today. Simple exercises and mental health habits can help you reset, recharge and feel your best. Here are five things you can try right now to give your mental health a boost.

1. Step outside

Many of us work — and play — in front of screens. Stepping away from your computer or mobile device gives your mind and eyes a much-needed break. And getting outside can immediately shift your perspective and boost mental health.

Take a brisk walk through your neighborhood or head to a local park. Getting out in nature is best. Research has shown spending just 20 minutes interacting with nature can help lower levels of the stress hormone cortisol, boost mental health and improve our ability to focus.

It can be hard to prioritize a nature walk when you have so much going on. So, consider putting a daily hold on your calendar for a short self-care break to get outside.

2. Find gratitude

No matter what’s happening in your life, practicing gratitude can help shift your focus away from negative thoughts. Consider taking a moment each day to stop what you’re doing and think of one thing, big or small, that you’re grateful for. It takes just a few seconds.

Studies have found that regularly expressing gratitude can decrease levels of stress over time, ease symptoms of depression and reduce anxiety. Gratitude has even been connected with living longer.

Before getting out of bed each morning, try making a mental list of what you’re grateful for — people, pets, experiences, things. Writing down your gratitude list can be even better because you can go back and review all the good in your life anytime you need a quick mental health boost.

3. Talk to someone

We’re social beings, neurologically wired for connection. Feeling isolated can intensify anxiety and stress. Social isolation is also associated with a greater risk of diseases such as dementia, heart disease and stroke. What does this mean? Feeling connected to others is good for our mental and physical health.

You can foster connections through regular and meaningful interactions with people you care about. Feeling supported by family, friends and community and feeling a sense of belonging can boost mental health. In the short term, even a brief text exchange, phone call or a video chat can dial up your mood and sense of connection.

So, make time for the people you care about. And if you’re facing a stressful situation, reach out to a close friend and ask them to spend time together. Even in tough moments, having a friend with you can change how your body and mind respond, reducing stress hormones and helping you feel more grounded.

4. Get moving

It’s proven that exercise can immediately boost mental health, reduce anxiety and depression, and improve our cognitive functioning. It’s all about the happy hormones, including dopamine and serotonin, that our bodies release when we exercise. Norepinephrine, which boosts alertness and attention, also increases during workouts.

If you don’t have time for a full gym workout, don’t sweat it. You can still reap the benefits of exercise on mental health with simple movements. Aim to get your heart rate up ― even if you’re too busy for a full workout, make time for 10 jumping jacks, a few squats or a brisk 10-minute walk. Try moving as you’re able and enjoy the release of your body’s natural feel-good chemicals.

5. Embrace stillness

Mindfulness is a non-judgmental awareness of the present moment. It can be a powerful tool to lower stress, enhance your mental functioning and boost mental health.

Mindfulness can be practiced in a variety of ways, wherever you are, and you can experience health benefits in less than a minute. For quick results, try a one-minute box breathing exercise, a body-scan meditation or a mindful walking meditation.

If you want to go deeper, you might want to explore mindfulness-based stress reduction training. You’ll learn how stress affects your body, as well as techniques to increase your immune function and reduce pain and anxiety.