10 Simple Steps to Maximize your Mental Health in 2023
As we enter the new year, it’s a great time to focus on self-improvement and taking care of our mental health. Here are ten simple, but impactful, lifestyle changes you can make to help boost your mental well-being in the coming year:
1) Dream Time - Get More Sleep
Adequate sleep is essential for maintaining good mental health. According to the National Sleep Foundation, adults should aim for 7-9 hours of sleep per night. Establishing a consistent bedtime routine can also help you get a better night's sleep. But, often that’s easier said than done. If you find yourself having trouble, you might try winding down with a relaxing activity, such as reading or listening to calming music, before bed. Also, avoid alcoholic beverages and caffeine in the afternoon. These can both interfere with your sleep. Finally, if you have trouble falling or staying asleep and feel like you’ve exhausted all other options, consider talking to a healthcare professional for additional help.
2) Food for Thought - Eat a Healthy Diet
A well-balanced diet rich in fruits, vegetables, and whole grains can help support good mental health. In fact, research has shown that a diet high in processed and sugary foods may be associated with an increased risk of depression and anxiety¹. On the other hand, a diet rich in plant-based foods has been linked to a lower risk of these conditions². Try incorporating more whole, unprocessed foods into your diet and cutting back on sugary and processed options.
3) Walk it Out - Exercise Regularly
Regular physical activity has been shown to have a positive effect on mental health. According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, every week. Exercise can help reduce stress, improve mood, and increase feelings of well-being. If you're new to exercise, start slowly and gradually increase your intensity and duration over time.
4) Make Time for Mindful Moments
Mindfulness involves bringing your attention to the present moment and can help reduce stress and increase self-awareness. There are many different ways to practice mindfulness, such as through meditation, deep breathing, or simply paying attention to your surroundings. Research has shown that mindfulness practices can be effective in reducing symptoms of anxiety and depression³. Try incorporating mindfulness into your daily routine, even for just a few minutes at a time.
5) Strengthen Your Social Circle
Strong social connections are important for mental health. According to the World Health Organization (WHO), social support can help reduce the risk of mental health problems and improve overall well-being. Make an effort to connect with friends and loved ones regularly, whether in person or virtually. You might also consider joining a support group or engaging in activities that allow you to connect with others who have similar interests or experiences.
6) Take More Screen Breaks
Spending too much time in front of screens can have negative effects on mental health. Unfortunately, they are becoming more and more a part of modern-day life so we have to create strategies that allow us to take a break. The American Academy of Pediatrics recommends limiting screen time for children to just one or two hours per day and encourages adults to model healthy screen habits. Set limits on your own screen time and make sure to take breaks to engage in other activities. You might also consider setting aside specific times of the day or week for screen-free activities, such as reading or spending time with loved ones.
7) Find Your Relaxation Station
Stress and anxiety can take a toll on mental health. Finding ways to relax and unwind can help manage these feelings and promote overall well-being. There are many different activities that can help you relax, such as yoga, reading, or taking a warm bath. Experiment with different activities to find what works best for you. You might also consider incorporating relaxation techniques, such as deep breathing or progressive muscle relaxation, into your daily routine.
8) Nature Nurture - Get outside
Nature has been shown to have a positive impact on mental health. According to a review of research on the subject, spending time in nature can reduce stress, improve mood, and increase feelings of well-being⁴,. Make an effort to spend time outside, whether it's going for a walk, hiking, or simply spending time in a park. You might also consider incorporating nature into your daily life by bringing plants into your home or office, or by finding ways to incorporate natural elements into your daily routine.
9) Help is Here - Seek professional help if needed
If you're struggling with mental health issues, it's important to seek help from a mental health professional. Don't be afraid to reach out for support. A mental health professional can provide guidance, support, and treatment to help you manage your symptoms and improve your overall well-being. There are many different types of mental health professionals, including therapists, psychologists, and psychiatrists, who can help you with a range of mental health issues.
10) Self-Care Sunday - Practice Self Care
Taking care of yourself is crucial for maintaining good mental health. Make time for activities that bring you joy and relaxation, and remember to be kind to yourself. This might include things like getting enough sleep, eating a healthy diet, and making time for hobbies and activities you enjoy. You might also consider setting aside time for self-care activities, such as practicing meditation or getting a massage. It's important to remember that taking care of yourself is not selfish, but rather an essential part of maintaining your overall well-being.
By implementing these small but meaningful changes to your lifestyle, you can take important steps toward maximizing your mental health in 2023. Wishing you all the best for a happy and healthy new year!
References:
Dahm, L., Dye, L., & Gale, C. (2015). Diet and mental health. The British Journal of Psychiatry, 207(5), 367-368.
Sánchez-Villegas, A., Verberne, L., De Irala, J., Ruiz-Canela, M., Pla-Vidal, J., & Martínez-González, M. A. (2016). Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutrition, 19(1), 159-168.
Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041-1056.
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.
Disclaimer: This material is intended for general information purposes only and does not constitute medical advice. Responses to inquiries, whether by email, telephone, or other means, do not constitute medical advice.
