Improve Your Mental Health Today

Mental health is much more than a diagnosis.
It's your overall psychological well-being—the way you feel
about yourself and others as well as your ability to manage your
feelings and deal with everyday difficulties.

1. Tell yourself something positive

Research shows that how you think about yourself can have a
powerful effect on how you feel. When we perceive our self
and our life negatively, we can end up viewing experiences in
a way that confirms that notion. Instead, practice using words
that promote feelings of self-worth and personal power.
For example, instead of saying, "I'm such a loser. I won't get
the job because I tanked in the interview," try, "I didn't
do as well in the interview as I would have liked, but that doesn't
mean I'm not going to get the job."

2. Focus on one thing (in the moment)

Being mindful of the present moment allows us to let go ofnegative or difficult emotions from past experiences that
weigh us down. Start by bringing awareness to routine activities, such as taking a shower, eating lunch, or walking
home. Paying attention to the physical sensations, sounds, smells, or tastes of these experiences helps you focus. When
your mind wanders, just bring it back to what you are doing.

3. Exercise

Your body releases stress-relieving and mood-boosting endorphins before and after you work out, which is why exercise is
a powerful antidote to stress, anxiety, and depression. Look for small ways to add activity to your day, like taking the
stairs instead of the elevator or going on a short walk. To get the most benefit, aim for at least 30 minutes of
exercise daily, and try to do it outdoors. Exposure to sunlight helps your body produce vitamin D, which increases your
level of serotonin in the brain. Plus, time in nature is a proven stress reducer.

4. Eat a good meal

What you eat nourishes your whole body, including your brain. Carbohydrates (in moderate amounts) increase serotonin, a
chemical that has been shown to have a calming effect on your mood. Protein-rich foods increase norepinephrine,
dopamine, and tyrosine, which help keep you alert. And vegetables and fruits are loaded with nutrients that feed every
cell of your body, including those that affect mood-regulating brain chemicals. Include foods with Omega-3
polyunsaturated fatty acids (found in fish, nuts, and flaxseed.) Research shows that these nutrients can improve mood
and restore structural integrity to the brain cells necessary for cognitive function.

5. Go to bed on time

A large body of research has shown that sleep deprivation has a significant negative effect on your mood. Try to go to
bed at a regular time each day, and practice good habits to get better sleep. These include shutting down screens for at
least an hour before bed, using your bed only for sleep or relaxing activities, and restricting caffeinated drinks for the morning.

6. Spend some time with family

Interacting with a close social network—especially face-to-face communication, as opposed to digital—significantly
reduces the occurrence of depression, anxiety, and other mental illness.
Being physically present with loved ones creates a strong emotional support
to buoy you up through life’s challenges.