The term mental health encompasses many different disorders. As listed in DSM-5, there are nearly 300 different mental health conditions, which, again, can vary from individual to individual. Your mental health may be influenced by a wide range of variables, including key life events and genetics — which is why each person’s experience and journey towards positive mental are unique.
For example, depression is incredibly complex. In addition to select brain chemical imbalances, researchers have identified other potential causes, including faulty mood regulation in the brain, stressful life events, medical problems, medications, and genetic vulnerabilities. When compared to OCD or a personality disorder, new variables need to be considered. In that sense, there is no “one-size-fits-all” approach. However, there are most certainly ways in which you can actively intervene, working towards a healthier, more balanced life.
If you have been diagnosed with a mental health condition, you must continue to work closely with your therapist. However, you can also implement the self-improvement strategies for mental health below to support your mental and physical health. These strategies also apply to those who feel overwhelmed due to current life events. The ultimate goal here is to reach a positive mental state that allows you to grow and thrive as an individual.
If you or a loved one are having mental health challenges, the following self-improvement strategies for mental health can help you cope more efficiently, all while improving your overall well-being.
1. Practice Emotional Awareness
Although self-care and self-improvement are personal matters, everyone can benefit from greater emotional awareness. Regarding your happiness and success, emotional intelligence is just as important as intellectual ability. By managing your emotions better, you can respond more positively to stress, communicate more clearly, empathize more efficiently, and overcome adversities.
However, the ability to better manage your emotions begins with self-awareness. By becoming more self-aware of your emotions, you can understand how they affect your thoughts and behavior. This will also help you better understand your strengths and weaknesses, which can be empowering.
While emotional intelligence and awareness impact all aspects of your life, including your performance levels, relationships, and even your physical health, emotional intelligence also plays a significant role in your mental health. If you are unable to control emotions, this can increase vulnerabilities to various disorders, such as borderline personality disorder, anxiety, depression, and substance abuse.
It would be best to consider speaking to a mental health professional to develop your emotional intelligence.
2. Make Sleep a High Priority
As reported by the CDC, as many as 1 in 3 adults don’t get enough sleep. However, rates are even higher among those with psychiatric conditions. Sleep issues are prevalent among those living with anxiety, bipolar disorder, depression, and ADHD.
Although the relationship between sleep and mental health is not fully understood, studies have shown that getting enough sleep supports mental and emotional resilience. In comparison, chronic sleep deprivation may lead to negative thinking and emotional instability.
Many of the recommendations related to sleep changes will also impact your overall well-being. One of the most critical suggestions, outside of sleep hygiene and regular physical activity, is the reduction of alcohol and nicotine. Research shows that alcohol and nicotine within four hours of bed may be worse than coffee in terms of sleep quality.
3. Exercise
Evidence continues to mount regarding the benefits of exercise – especially in you exercise under the sun. Here are some ways that self-care, by way of physical activity, can support your mental health and self-improvement:
- Mood enhancement — It has been found that people who exercise regularly showcase fewer symptoms of both depression and anxiety. Studies have found that exercise may even help treat chronic depression by increasing serotonin levels and brain-derived neurotrophic factor — which helps neurons grow.
- Stress-relieving effects — Exercise has many positive effects on stress levels, as it improves your body’s ability to use oxygen and boosts blood flow, directly impacting your brain. Whether you enjoy walking, dancing, or swimming, choose an exercise routine that works for you, aiming for 150 minutes of moderate aerobic activity each week.
For some, exercise provides meaningful activity and a greater sense of accomplishment. For others, it helps improve physical ailments that may contribute to poor mental health. Also, eat a nutrient-rich diet, working towards a greater mind-body approach.
4. Practice Relaxation Techniques
Yoga has become increasingly popular in Western culture over the past decade. However, its roots span back over 5,000 years. When it comes to holistic treatment plans, many individuals benefit from options such as yoga, mindfulness meditation, guided imagery, and deep breathing — all of which initiate the relaxation response.
Considering 60 to 90 percent of all medical visits in the United States are for stress-related disorders, which can hurt both the body and mind, relaxation techniques can have an immense impact on your quality of life. Find a technique that works for you and make it part of your daily routine — even if it’s just 5 to 10 minutes daily.
5. Manage Self-Talk
Just as negative self-talk causes toxic effects, positive self-talk can have a significant beneficial effect on your mental and physical health. Some of the most common examples of negative self-talk include:
- Filtering — This is when you filter out all of the positive aspects of a situation or event while magnifying the negative aspects.
- Polarizing — This is when you see things in a very black-and-white manner — either good or bad. There is no middle ground.
If you often anticipate the worst, it’s time to intervene actively. By practicing positive self-talk, you can create new psychological habits. First, focus on areas in your life that you tend to think negatively about and then, throughout the day, stop to evaluate what you’re thinking and feeling.
In addition to following a healthy lifestyle and surrounding yourself with positive people, live by this golden rule — do not say anything to yourself that you wouldn’t say to someone else. Just as you would encourage others, encourage yourself.
6. Seek Supportive Connections and Relationships
Humans are social creatures, and maintaining healthy relationships is vital for mental health. Researchers believe that people spend around 80 percent of their time with others, so you must remain mindful of those you surround yourself with.
It would be best if you had people in your life that you trust and respect — which is crucial for both individuals within a healthy relationship. You’ll want to seek relationships and friendships with those who value your connection, so you must make time for those who care about you.
If you require support for your mental health, it’s important to reach out to the individuals you love and trust. However, it is also essential that you seek the assistance of a mental health professional. Undergoing mental health treatment with the help of Carelon insurance could make all the difference as you work towards a healthier, more fulfilling life.
Whether you are struggling with your mental health, substance abuse, or both, we can help. Your new life can begin today — all you need to do is call. Contact us today to discuss your personal needs. We’re here to help you every step of the way.
Our Accreditations
