Dr. Tariq Jagnarine
Family Medicine, Endocrinology/Diabetes
Mental health is a widely discussed concept these days, but widespread and frequent use of any term can lead to the meaning becoming blurred, if not misinterpreted entirely. So, if the term is encountered, persons may still have some uncertainty around exactly what “mental health” refers to, but those persons are definitely not alone.
Mental health is about the functionality of our brain, and all that impacts it. In a nutshell, mental health includes our psychological and social wellbeing, and encompasses our emotional health, or our ability to name, address, and regulate our emotions.
Many factors play a part in mental health, some of which can’t be controlled: such as genetics, life experiences, and family history. However, persons can influence a wide portion of their mental health.
Importance of mental health
Mental health helps determine how people handle stress, relate to others, and make choices. Caring for mental health can lead to:
Improved mood; reduced anxiety; clearer thinking; deeper relationships;
improved self-esteem and confidence. Nurturing one’s mental health can also help one to manage health conditions that are worsened by stress, like heart disease. Mental health can impact everything about one’s life, including the ways the world is viewed and navigated, and the ability to handle the things being thrown at one by life. That’s why building habits for better mental health can make a big difference in a person’s day-to-day life.
Below are some strategies to promote improved mental health, along with some guidance on seeking professional support.
1. Get restful sleep
Sleep isn’t just non-negotiable for physical health, it also plays an essential role in mental health. In one 2021 study that included data from 273,695 adults in the United States, researchers found that people who averaged 6 hours of sleep or less per night were about 2.5 times more likely to report frequent mental distress than those who averaged more than 6 hours of sleep.
The quality of sleep also matters. Disrupted sleep can contribute to mental health symptoms. To get enough high-quality sleep, try starting with these habits:
1. Avoid caffeine after 3pm
Try to wake up and go to sleep at the same time every day. Make the bedroom into a quiet, relaxing, clutter-free space. Aim to keep the bedroom temperature at around 65°F (18.3°C).
If persons feel that their sleeping issues may relate to a sleep condition, a mental health specialist can offer more information about helpful evidence-based treatments, like cognitive behavioural therapy for insomnia. Know, too, that mental health concerns can also lead to poor sleep.
2. Cut back on social media
Constantly consuming information about other people’s lives may cause someone to compare themselves and promote feelings of low self-worth, which increases feelings of anxiety and depression.
To spend less time on social media, try to: keep phones in a drawer or outside the bedroom while sleeping; make a list of alternatively more meaningful activities to replace the usual scrolling sessions; turn off notifications, or delete social apps from the phone; learn more about building a healthier relationship with social media.
3. Strengthen relationships
Humans are social creatures, and strong relationships can have a positive influence on our mental health in various ways. Friendships, for example, can: ease feelings of loneliness; make it easier to get emotional support; add meaning to one’s life.
There are plenty of options for cultivating positive connections and nurturing friendships. Here are some: Keep in touch by checking in regularly, even with just a quick text or funny meme; meet up for a morning walk or breakfast; call for a short chat during the lunch break;
schedule bi-weekly or monthly dinner dates.
Research from 2018 suggests catching up and joking around in person predicated closer bonds above and beyond the number of hours participants spent together.
4. Move your body on your own terms
Exercise offers a range of mental health benefits, including: Relieving stress;lifting mood; helping you fall asleep faster, and sleep longer; helping you manage symptoms of depression and anxiety conditions.
‘Movement’ can involve something different for every person, and it doesn’t have to mean going to the gym, unless you genuinely want to. To get started, experiment with a range of physical activities, and keep doing the ones that resonate.
Enjoyable movement could include: Joining a running or walking club; taking a slower-paced restorative yoga class; trying seated exercises; throwing a dance party; taking stretching breaks every hour; gardening or doing other work in your backyard; a weekend family hike or walk along the beach.
<<5. Savour nutrient-rich foods>>
Certain foods can also affect your mental health. To support improved mental health, try expanding your current diet to include foods packed with mood-boosting nutrients: like berries, bananas, beans, whole grains; and fatty fish, like salmon.
It can also help to simply make sure you fuel the body every day; eating anything is better than eating nothing. Drinking plenty of water throughout the day can also have benefits.
Certain foods, namely: alcohol, caffeine, refined carbs, and added sugars, may worsen anxiety symptoms; so, limiting these foods could help ease some of the symptoms.
<<6. Know when to take it easy>>
On difficult days, people may find it tough to do any of the above, which might make them feel even worse. At times like those, it is recommended that you turn to compassionate, more accessible strategies, like: Creating a hygiene kit when unable to shower — think dry shampoo and cleansing body wipes; setting a timer to clean something for just 5 minutes; buying a prepackaged meal when cooking anything feels close to impossible; committing to taking one small step every day.
<<7. Make time for rest>>
While what constitutes “rest” may vary from person to person, it generally means giving the mind and body the opportunity to unwind and restore.
<<8. Get some sunshine>>
The sun is a great source of Vitamin D, and studies show it can improve attitude and mood. If you are stuck inside all day, try: Taking a quick walk; sitting in the backyard; standing outside breathing in the fresh air; open the window near your desk; taking a work meeting outside; eating lunch at a nearby park; exercising outdoors.
<<When to reach out>>
The strategies above can help improve mental wellbeing, but they can’t “cure” any mental health conditions. Consider professional support at any time. Persons don’t need to have depression, anxiety, or any specific mental health symptom to benefit from therapy.
That said, reaching out becomes particularly important if you are:
Experiencing a stressful or traumatic event; feeling more upset, anxious, or sadder than usual; frequently feeling agitated, irritable, or angry; your motivation has tanked; you notice changes in your appetite and sleep patterns; often find it difficult to get through the day; are using alcohol or other substances more than usual, or turning to other unhelpful coping behaviours.
Our mental health plays a pivotal role in our quality of life. Many of the factors that can affect mental health remain beyond our control, but adding beneficial habits to our days can promote greater wellness.
If one’s mental health starts to get worse, it could be time to consider reaching out to a therapist. Professional support can be a powerful tool in one’s positive mental habits toolkit.
