31 Tips to Boost Your Mental Health

Today is Mental Health Awareness Month. I will write about a topic especially important and relevant for all: mental health. Mental health is not just the absence of mental illness but also how we cope with stress, relate to others, and enjoy life. Good mental health can help us feel happier, healthier, and more fulfilled.

However, life can be challenging and stressful, especially during and after this pandemic. That's why taking care of our mental health and practicing self-care regularly is essential. Self-care means doing things that make us feel good and improve our physical and emotional health. It can be different for everyone, but some general tips can help anyone boost their mental health.

Mental health is a broad term that encompasses our emotional, psychological, and social well-being. It affects how we think, feel, act, cope with stress, relate to others, and make choices. Mental health is not just the absence of mental illness but a state of balance and harmony between our mind and body.

Many factors can influence our mental health, such as genetics, environment, life events, trauma, relationships, etc. Some of these factors are beyond our control, but some are within our reach. We can boost our mental health by adopting healthy habits and practices that support our well-being and happiness.

I will share 31 tips to boost your mental health based on scientific research and personal experience. These tips are easy to follow and can make an enormous difference in your mood and outlook. You don't have to do them all at once, but you can try incorporating some of them into your daily routine and see what works for you. Ready? Let's get started!

31 Tips to Boost Your Mental Health

1. Track gratitude and achievement with a journal. Write down three things you are grateful for and three things you accomplished daily. This will help you focus on the positive aspects of your life and recognize your strengths.

2. Start your day with a cup of coffee. Coffee consumption is linked to lower rates of depression. If you can’t drink coffee because of the caffeine, try another good-for-you drink, like green tea.

3. Set up a getaway. It could be camping with friends or a trip to the tropics. Planning a vacation and having something to look forward to can boost your happiness for up to eight weeks!

4. Work on your strengths. Do something you're good at to build self-confidence, then tackle a tougher task. This will help you develop a growth mindset and overcome challenges.

5. Keep it cool for a good night's sleep. The optimal temperature for sleep is between 60 and 67 degrees Fahrenheit. A cooler bedroom can help you fall asleep faster and sleep better.

6. Take the first step. Think of something in your life you want to improve, and figure out what you can do to take a step in the right direction. As Martin Luther King Jr. said, “You don't have to see the whole staircase, just take the first step.”

7. Experiment with a new recipe, write a poem, paint, or try a Pinterest project. Creative expression and overall well-being are linked. Doing something creative can help you express your emotions, reduce stress, and increase happiness.

8. Show some love to someone in your life. Close, quality relationships are key to a happy, healthy life. Tell someone you appreciate them, hug them, or do something nice for them.

9. Boost brainpower by treating yourself to a few pieces of dark chocolate every few days. The flavonoids, caffeine, and theobromine in chocolate are thought to work together to improve alertness and mental skills.

10. Share your story. If you have personal experience with mental illness or recovery, share it on social media or with someone you trust. This can help you feel less alone, reduce stigma, and inspire others.

11. Savor the moment. Sometimes, we don't need to add new activities to get more pleasure. We must soak up the joy in the ones we already have. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.

12. Color your way to calmness. Coloring for about 20 minutes can help you clear your mind and reduce anxiety. Pick a design that's geometric and a little complicated for the best effect. Check out hundreds of free printable coloring pages here.

13. Relax in a warm bath once a week. Try adding Epsom salts to soothe aches and pains and help boost magnesium levels, which can be depleted by stress.

14. Take time to laugh. Hang out with a funny friend, watch a comedy, or watch cute videos online. Laughter helps reduce anxiety and increase positive emotions.

15. Go off the grid. Leave your smartphone at home for a day and disconnect from constant emails, alerts, and other interruptions. Spend time doing something fun with someone face-to-face.

16. Dance around while you do your housework. Not only will you get chores done, but dancing reduces levels of cortisol (the stress hormone) and increases endorphins (the body's "feel-good" chemicals).

17. Go ahead and yawn. Studies suggest that yawning helps cool the brain and improves alertness and mental efficiency.

18. Relax in a warm bath once a week. Try adding Epsom salts to soothe aches and pains and help boost magnesium levels, which can be depleted by stress.

19. Has something been bothering you? Let it all out…on paper. Writing about upsetting experiences can reduce symptoms of depression.

20. Spend some time with a furry friend. Time with animals lowers the stress hormone - cortisol and boosts oxytocin - which stimulates feelings of happiness. If you don’t have a pet, hang out with a friend who does or volunteer at a shelter.

21. “What lies before us and what lies behind us are small matters compared to what lies within us. And when you bring what is within out into the world, miracles happen.” – Henry David Thoreau. Practice mindfulness by staying "in the present." Try these tips.

22. Try prepping your lunches or picking out your clothes for the work week. You'll save some time in the mornings and have a sense of control over the week ahead.

23. Work some omega-3 fatty acids into your diet – they are linked to decreased rates of depression and schizophrenia, among their many benefits. Fish oil supplements work, but eating omega-3s in foods like wild salmon, flaxseeds, or walnuts also helps build healthy gut bacteria.

24. Practice forgiveness – even forgiving that person who cut you off during your commute. People who forgive have better mental health and are more satisfied.

25. "What appear to be calamities are often the sources of fortune." –Disraeli. Try to find the positive aspect of something cruddy that happened recently.

26. Feeling stressed? Smile. It may not be the easiest thing to do, but smiling can help to lower your heart rate and calm you down.

27. Send a thank you note – ****not for a material item, but to let someone know why you appreciate them. Written expressions of gratitude are linked to increased happiness.

28. Do something with friends and family – have a cookout, go to a park, or play a game. People are 12 times more likely to feel happy on days that they spend 6-7 hours with friends and family.

29. Take 30 minutes for a walk in nature – a stroll through a park or a hike in the woods. Research shows that being in nature can increase energy levels, reduce depression, and boost well-being.

30. Do your best to enjoy 15 minutes of sunshine, and apply sunscreen. Sunlight synthesizes Vitamin D, which experts believe is a mood elevator.

31. "Anyone who has never made a mistake has never tried anything new." Albert Einstein. Try something outside of your comfort zone to make room for adventure and excitement in your life.

These are just a few tips to help you boost your mental health. Remember, asking for help and taking time for yourself is okay.

Your mental health matters. Not only that but also remember that mental health is not a destination but a journey that requires constant care and attention.

Lastly, here is the short poem:

Be kind to yourself, and don't hesitate to seek help if you need it. You are not alone, and you deserve to be happy.