5 Ways To Boost Mental Health Now

The unrelenting demands of a busy life — work, parenting and, for some of us, caring for aging parents at the same time — mean our mental and emotional well-being can take a back seat to other concerns. Not only is mental health an important facet of our overall wellness — if left unaddressed, mental health issues can also trigger other health problems, including diabetes, heart disease and stroke.

If you’re feeling stressed, overwhelmed or just want to enhance your emotional well-being, here are five simple things you can try right now to immediately uplift your mental health.

1. Step Outside

Many of us work — and play — in front of screens. Getting outside, away from your computer or mobile device, can immediately shift your perspective, bump up your mood and give your mind and eyes a break from screens.

Take a brisk walk through your neighborhood or head to a local park. If you can immerse yourself in nature, even better. Research has shown spending just 20 minutes interacting with nature can help lower levels of the stress hormone cortisol, lift mood and improve our ability to focus.

If you find yourself unable to make time, schedule it. Make your mental health a priority. Put a hold on your calendar for a short self-care break and get outside.

2. Find Gratitude

No matter what’s happening in your life, practicing gratitude can help shift your focus away from negative thoughts. Stop what you’re doing right now and think of one thing, big or small, that brings you a feeling of gratitude. It takes just a few seconds.

Make it a habit: Studies have found that regularly expressing gratitude can decrease levels of stress over time, ease symptoms of depression and reduce anxiety. Before getting out of bed each morning, make 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 pick-me-up.

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.

In the larger view, this connectedness is fostered through regular and meaningful interactions with people we care about, feeling supported by family, friends and community, and experiencing a sense of belonging. But 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 be present with you. One study shows no matter how distressing the situation, having a friend by your side results in a lower spike of the stress hormone cortisol and less of a dent in your perception of self-worth.

4. Get Moving

It’s proven that exercise can immediately transform our mood, 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 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. Just move 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 improve mood.

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 mediation.

For a deeper dive, 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.

If you think you might need professional help with your mental health, talk to your primary care provider. They can help you assess your symptoms and get the care you need.