Big companies spend lots of money on mental health programs and campaigns. It’s unfortunate, but there are always businesses looking to make a profit. But why shell out cash for mental health help when there are plenty of free ways to improve your well-being? Even though it’s tough, there are things we can all do to feel better and more valuable. What’s your go-to method?
1. Finding Self Acceptance for Mental Health
Being your own best friend might sound like a tired old saying, but it actually holds a lot of truth. Knowing yourself and feeling content with who you are can bring a lot of advantages. Sometimes it’s tough to cheer yourself up when you’re feeling down, but it helps to realize that bad moods don’t last forever. According to Harvard Health, there are three ways to improve self-acceptance: regulating your own behavior, being aware of yourself, and not letting external things define who you are.
2. Using Emotional Intelligence
Being able to understand the people around you helps you recognize what they need or what drives them. This can make you more liked and appreciated by those in your life, like your colleagues, friends, and family. According to the National Library of Medicine (NLM), there’s a strong link between having better emotional intelligence and experiencing less mental stress.
3. Sleeping Well
We don’t really need fancy experts to tell us that when we work long hours, we feel happier after a good rest than we do on Thursday mornings. But just to confirm, even the American Academy of Sleep Studies says adults should aim for seven hours of shut-eye. Plus, knowing if you’re a night owl or an early bird can make a big difference in how you deal with sleep and your mental health.
4. Getting Vitamin D
Sunlight is like a natural energy booster for our minds. When winter rolls in, many of us feel drawn to the sun, almost like it’s in our genes. Just like birds head south for better food sources, humans often find themselves heading to sunny places like Florida when the days get shorter in winter, partly to fend off seasonal blues. If you look into why sunlight cheers us up, you’ll find out it’s because it helps increase serotonin, the hormone linked to happiness.
5. Being in Nature
I often find myself pondering why some people don’t seem to enjoy spending time in nature, but I can think of at least five individuals who fit this description. These folks seem to be happiest when they’re in clean, dry places with all the comforts of modern life around them. However, if they’re feeling down one day, they might find solace in taking a walk along a local trail or beach.
According to a study by the National Library of Medicine, there’s something called the “biophilia hypothesis” which suggests that humans have a natural affinity for nature because we’ve evolved alongside it. It’s not too long ago in our history that we were living in natural environments, so it’s no wonder that the gentle rustle of leaves in the wind has a calming effect on us.
6. Keeping Animals
Our strong bond with animals stems from our deep connection to nature. According to the idea of biophilia, humans are naturally linked to the world around us, including our furry, feathered, and scaly companions. This suggests that having pets brings us joy. Plus, taking care of another living being, especially for those without children, is known to be fulfilling. While I won’t go as far as calling pets “fur babies,” I’m excited to get a dog once my son outgrows his need for daily hugs.
7. Open-Mindedness
Being open-minded isn’t just beneficial for yourself; it also benefits those around you, especially when dealing with tough situations in life. Psychology Today explains that research shows open-mindedness is crucial for peaceful negotiations, as it allows people to consider different viewpoints. It’s clear that being patient and open-minded go hand in hand, helping us remain calm in challenging situations.
8. Daily Meditating
Wim Hof, known as the breathing guru, has become quite popular in the self-help world with his “Wim Hof Technique,” which basically involves a daily practice of deep breathing. However, research from the National Center for Complementary and Integrative Health suggests that meditation and mindfulness can also greatly benefit mental health, even for those dealing with serious illnesses.
9. Gratitude
Tony Robbins, a well-known motivational speaker, has been guiding people towards self-improvement for many years. He emphasizes the importance of a daily ritual centered around gratitude for maintaining focus, humility, and happiness. If this practice has been beneficial for someone as successful as Robbins, it’s likely worth considering for anyone looking to enhance their life.
10. Friends
Do we really need research to prove how important friendship is? Absolutely not! While some people might find it challenging to connect with others in person, there’s great news – you can still develop meaningful friendships online with like-minded groups. And who knows, one day you might get to meet them face-to-face! Despite the difficulties we might encounter in socializing, it’s in our nature to seek out connections with others. And what’s really remarkable is that friendships often endure longer than romantic relationships for many of us.
11. Family
Recently, there was a touching scene on the TV show Caught in Providence. Judge Frank Caprio showed kindness to a 96-year-old man who was caught speeding in a school zone. The man explained that he was rushing to get his handicapped son’s bloodwork results from the hospital, revealing that his son had cancer. This elderly man’s story illustrates how caring for a child, whether biological or adopted, can extend one’s lifespan. His ability to stay mentally strong for his son is truly remarkable and shows the importance of emotional resilience in difficult times.
12. Physical Touch
WebMD describes the absence of physical contact with others as “touch starvation.” Everyone felt the impact of touch, or the lack of it, during the 2020 pandemic. Government policies drove families and friends apart, leading to a 25% rise in global depression and anxiety, according to the World Health Organization (WHO). Some people may even say that 25% is a low estimate.
13. Diet
A study published in the Psychosomatic Medicine journal looked at how healthy eating relates to mental health. Experts examined 16 different studies involving a total of 46,000 people. What they found was pretty interesting: there’s a strong link between eating well and experiencing better sleep, feeling more connected to others, and experiencing less depression.
14. Water
As I traveled across America, I couldn’t help but notice how much people love their soda. For me, soda has always been more of a special treat – something I’d have at the movies, with takeout, or at a barbecue. The idea of drinking so much sugary liquid just doesn’t sit well with me. I’ve always preferred having water nearby, especially since I’ve lived in many hot and dry places like Egypt, Qatar, and New Mexico. Turns out, sticking to water might actually be good for my mental health. Some scientists even argue that being near water can have a positive effect on us, which might explain why humans are naturally drawn to it.
15. Learning, Moving, and Keeping Busy
What better way to keep our minds off the big questions about life and our place in the universe than by staying occupied with hobbies, going for walks, or playing sports? We’ve got plenty of ways to add meaning to our lives beyond just eating, sleeping, and drinking water. We can keep learning new things or find ways to help others—both are great for giving our lives purpose. And if all else fails, we can always hit the gym, play sports, or spend time outdoors.
