Mental health is an essential component of overall wellbeing, affecting how we think, feel, and behave in our daily lives. According to the World Health Organisation (WHO), mental health is fundamental to human health, enabling individuals to realise their potential, cope with normal life stresses, work productively, and contribute to their communities (WHO, 2018).
However, many of us find it challenging to maintain optimal mental health due to life’s demands. Research indicates that prioritising simple, evidence-based strategies can significantly enhance mental wellness (Sharma et al., 2020). Here, we discuss nine science-backed ways to boost mental health.
1. Engage in Regular Physical Activity
Physical activity has a profound impact on mental health. Studies reveal that exercise stimulates the release of endorphins—chemicals in the brain that act as natural mood lifters—and reduces stress hormones like cortisol (Craft & Perna, 2004).
Engaging in physical activity, especially aerobic exercise, has been shown to reduce symptoms of anxiety and depression, enhance cognitive function, and improve sleep quality (Babyak et al., 2000; Rebar et al., 2015). Aim for at least 150 minutes of moderate-intensity exercise per week for the best results.
How to Get Started:
Start with small, achievable goals. If you’re new to exercise, consider walking or light jogging. Yoga and Pilates are excellent low-impact options that also provide mental health benefits through mindfulness and relaxation techniques.
2. Practise Mindfulness and Meditation
Mindfulness and meditation have gained widespread recognition as effective methods for reducing stress and enhancing mental health. Mindfulness involves focusing on the present moment, which can help decrease rumination and anxiety (Kabat-Zinn, 2003). Meditation practices, including mindfulness meditation, have been associated with reductions in stress, improvement in emotional regulation, and increased focus and clarity (Goyal et al., 2014). Regular practice can alter brain structure, boosting areas associated with emotional regulation and decreasing areas linked to stress.
Practical Tips for Incorporating Mindfulness:
Begin with guided meditations available on apps like Headspace or Calm. Practising for 10-15 minutes daily can have a significant impact on your mental health over time.
3. Foster Social Connections
Social interaction is crucial for mental health. Research indicates that strong social ties lower rates of anxiety and depression, enhance self-esteem, and provide a sense of belonging (Holt-Lunstad et al., 2010). Social connections act as a buffer against stress, offering emotional support and helping individuals cope with challenging situations. Even small interactions, like chatting with a neighbour or joining a community group, can have positive effects.
How to Strengthen Social Bonds:
Make an effort to connect with friends and family regularly, either in person or virtually. Consider joining clubs, sports teams, or community activities to meet new people and establish connections.
4. Prioritise Quality Sleep
Sleep plays a critical role in regulating mood, cognitive function, and emotional health. Poor sleep is linked to increased risks of mental health issues such as depression and anxiety (Baglioni et al., 2016). During sleep, the brain undergoes processes essential for mental health, including memory consolidation, mood regulation, and toxin clearance (Walker, 2017). Adults should aim for 7-9 hours of sleep per night to support optimal mental function.
Tips for Better Sleep Hygiene:
Establish a regular sleep schedule, create a restful sleep environment, avoid caffeine in the afternoon, and limit screen time before bed. These habits can improve sleep quality and positively impact mental health.
5. Manage Stress Through Healthy Coping Mechanisms
Stress is a part of life, but how we manage it can influence mental health. Chronic stress can lead to a range of mental health issues, including anxiety and depression (Lupien et al., 2009). Implementing healthy coping mechanisms—such as breathing exercises, time management, and setting realistic goals—can mitigate stress effects. Journaling and creative activities, like painting or playing an instrument, can also serve as productive outlets.
Effective Stress Management Strategies:
Practise deep breathing exercises, try progressive muscle relaxation, and make time for hobbies that you enjoy. These activities can reduce stress and improve mental resilience.
6. Maintain a Healthy Diet
Nutrition has a significant impact on mental health. Diets rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats, have been associated with lower risks of depression and anxiety (Jacka et al., 2010). The brain requires essential nutrients to function optimally, and deficiencies in vitamins such as B6, B12, and folate have been linked to poor mental health outcomes (Berk et al., 2013).
Tips for a Balanced Diet:
Incorporate omega-3 rich foods, such as fish and flaxseeds, which have been shown to support mental health. Avoid excessive sugar and processed foods, as these have been linked to poorer mental health outcomes.
7. Practise Gratitude
Practising gratitude can improve mood, boost self-esteem, and reduce symptoms of depression and anxiety (Emmons & McCullough, 2003). Regular gratitude practice alters brain functioning, reinforcing positive thinking patterns and reducing focus on negative emotions. Keeping a daily gratitude journal or reflecting on positive aspects of your day can significantly enhance mental well-being.
Starting a Gratitude Practice:
Begin by writing down three things you’re grateful for each day. This simple practice can shift your focus towards positivity and help build mental resilience over time.
8. Seek Professional Help When Needed
While self-care is essential, sometimes professional intervention is necessary. Therapy and counselling provide individuals with coping tools, a space to explore emotions, and strategies for managing mental health challenges. Cognitive Behavioural Therapy (CBT), for instance, is widely recognised for its effectiveness in treating anxiety and depression by changing unhelpful thought patterns (Butler et al., 2006). Medication prescribed by a psychiatrist may also be necessary for certain mental health conditions.
Knowing When to Seek Help:
If you experience prolonged symptoms of depression, anxiety, or overwhelming stress that interfere with daily life, consider reaching out to a mental health professional.
9. Limit Screen Time and Social Media Use
Excessive screen time, particularly on social media, has been linked to mental health issues, including anxiety, depression, and poor sleep (Twenge et al., 2018). Social media can contribute to social comparison, impacting self-esteem and body image. Setting boundaries around screen time can reduce these negative effects and allow for more time spent on activities that promote mental wellness.
How to Set Screen Time Boundaries:
Establish screen-free times, particularly before bed, and consider using apps to track and limit your screen time. Engage in offline activities, such as reading or spending time outdoors, to foster mental well-being.
Key Takeaways Table
| Key Takeaway | Summary |
|---|---|
| Regular Physical Activity | Exercise releases mood-enhancing chemicals and reduces stress. Aim for 150 minutes weekly. |
| Mindfulness and Meditation | Reduces stress and improves focus. Practise 10-15 minutes daily. |
| Social Connections | Social ties reduce anxiety and depression; make time for friends and community. |
| Quality Sleep | Essential for mood and cognition. Aim for 7-9 hours per night. |
| Stress Management | Use healthy coping mechanisms, like journaling and hobbies, to mitigate stress. |
| Healthy Diet | Nutrient-rich diets support mental health. Avoid excessive processed foods. |
| Gratitude Practice | Daily gratitude boosts positivity and resilience. |
| Professional Help | Seek therapy if mental health symptoms persist or disrupt life. |
| Limit Screen Time | Reducing screen time supports mental health and reduces negative social comparison. |
Bibliography
- Baglioni, C., Battagliese, G., Feige, B., Spiegelhalder, K., Nissen, C., Voderholzer, U., Lombardo, C., & Riemann, D. (2016). Insomnia as a predictor of depression: A meta-analytic evaluation of longitudinal epidemiological studies. Journal of Affective Disorders, 135(1), 10-19.
- Babyak, M., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, M., Moore, K., Craighead, W. E., Baldewicz, T. T., & Krishnan, K. R. (2000). Exercise treatment for major depression: Maintenance of therapeutic benefit at 10 months. Psychosomatic Medicine, 62(5), 633-638.
- Berk, M., Jacka, F. N., & Williams, L. J. (2013). Food and mood: A promising and potential treatment. Australian & New Zealand Journal of Psychiatry, 47(1), 1-4.
- Butler, A. C., Chapman, J. E., Forman, E. M., & Beck, A. T. (2006). The empirical status of cognitive-behavioural therapy: A review of meta-analyses. Clinical Psychology Review, 26(1), 17-31.
- Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary Care Companion to The Journal of Clinical Psychiatry, 6(3), 104-111.
- Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
- Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., & Ranasinghe, P. D. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
- Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.
- Jacka, F. N., Pasco, J. A., Mykletun, A., Williams, L. J., Hodge, A. M., O’Reilly, S. L., Nicholson, G. C., & Berk, M. (2010). Association of Western and traditional diets with depression and anxiety in women. American Journal of Psychiatry, 167(3), 305-311.
- Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.
- Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2009). Effects of stress throughout the lifespan on the brain, behaviour and cognition. Nature Reviews Neuroscience, 10(6), 434-445.
- Rebar, A. L., Stanton, R., Geard, D., Short, C., Duncan, M. J., & Vandelanotte, C. (2015). A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations. Health Psychology Review, 9(3), 366-378.
- Twenge, J. M., Joiner, T. E., Rogers, M. L., & Martin, G. N. (2018). Increases in depressive symptoms, suicide-related outcomes, and suicide rates among U.S. adolescents after 2010 and links to increased new media screen time. Clinical Psychological Science, 6(1), 3-17.
- Walker, M. P. (2017). Sleep in the operating room: A narrative review. Anesthesia & Analgesia, 125(6), 2038-2053.
- World Health Organisation (WHO). (2018). Mental health: strengthening our response.
image sources
- Meditation: Cottonbro Studio on Pexels
- CrossFit myths: Photo courtesy of CrossFit Inc.
