Improve Your Mental Health

This is the first article in a series of writings intended to inform the reader about diverse topics related to mental health. These writings are not meant to be a Wikipedia replacement or a substitute for professional advice. Instead, I will be writing about topics I find interesting, on lessons I’ve learned as a practicing psychologist, and on strategies others found useful while dealing with difficult life circumstances or with mental illness.

This first post focuses on several behavioral and cognitive strategies shown to improve people’s mental health. These strategies may be viewed as part of a healthy life style. Some strategies target the body, while others target the mind. It is recommended that you add to your daily routine activities meant to support both mind and body since they are intrinsically connected, and their functioning should be addressed simultaneously. Most of all, keep in mind that making small changes to your lifestyle can make a big difference on how you feel and how you interact with others. In addition to scheduling a psychotherapy appointment, please consider:

• Engaging in physical exercise for at least 30 minutes per day (you may want to check with your medical provider about the physical activity that is right for you).

• Spending time outdoors, preferably in nature, whenever you have a chance

• Eating a healthy diet

• Practicing relaxation exercises to teach your mind a different state from which to approach life
  • Deep breathing
  • Progressive muscle relaxation
  • Meditation
  • Guided imagery
  • Yoga

• Placing yourself in safe and supportive situations

• Practicing gratitude. Make an effort to identify two or three things every day that you feel grateful for. These do not need to be important events or expensive objects. Instead, focus on small occurrences. What people feel gratitude for varies. Sometimes people are grateful for elements of nature (e.g. a sunny day, a rainy day), small comforts (e.g. coffee), interpersonal events (e.g. an intimate conversation, a smile), or physical activities (e.g. hiking, swimming).

• Treat yourself with love and kindness. The last,but most important, suggestion is to practice self-compassion. This may be difficult to achieve, but it is a habit worth practicing. Starting each day with a conscious, overt intention, to treat yourself with kindness is a good first step. Self-compassion can make a big difference in people’s lives.