5 Science-Backed Ways to Boost Your Mental Health This Year

We all struggle with signs of stress, depression, anxiety, bad mood and more. But these affect staying mentally healthy in the long-run. In this article, you’ll learn some great and easy ways to boost your mental health this year.

There’s nothing worse than giving up on positivity, determination, mindfulness and following our path in life by reaching our next goal. Your mental health plays a big role in this. It also affects your relationships, career, physical and emotional health, and much more.

Good mental health is the foundation of a happy, fulfilled and long life. If you are tired of allowing stress and depression to take over, it’s time to get your clear mind, good mood and balance in life back. Here’s what you can do to stay mentally healthy:

How to Boost Your Mental Health

1. Physical activity and mental health.

Exercise and mental health are closely related. In fact, one of the most natural stress relievers and mood boosters is any form of physical activity.

Moving your body by jogging, lifting weights at the gym, doing yoga at home, joining group lessons, or else, regulates blood pressure, reduces the risk of many diseases, strengthens your bones and muscles, makes you more resilient and disciplined, and helps you be energetic and positive.

But these aren’t the only options. You can also boost your mental health with other kinds of exercise such as dancing, hiking, swimming, and more.

When working out, our body releases chemicals called endorphins. The immediate effects of exercise include boosted self-esteem, a positive mood, reduced stress, and increased energy levels. Multiple studies suggest that it fights depression and can be as effective as drugs.

2. Try therapy.

Another great way to boost your mental health is to try therapy.

While there are many things we can do to take care of ourselves physically, mentally and spiritually, sometimes it’s best to ask an expert for help. The benefits of therapy are plenty. Often, we find out there’s a deeper reason for how we feel and behave. Once you know the problem, it’s easier to find a solution.

Seeing a therapist can also help you find out whether there’s a medical condition related to your bad mental health. If so, that will require another approach to healing it.

Whatever the case is, therapy for mental health will lead to an increased quality of life, self-awareness, better relationships and performance at work. As a result, you’ll sleep better and will get back to being positive and productive during the day.

3. Quiet your mind.

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Often good mental health comes when we’re at ease, know how to stay calm in the face of adversity, learn how to become adaptive, handle stress and negative thoughts well, and take some ‘me’ time to just do nothing and relax.

One fantastic way to achieve all this is through meditation. Even 15 minutes a day can boost your mental health pretty quickly. There are also tens of health benefits for those who meditate regularly.

Mental health issues can be a result of a burnout, overthinking or preparing for a big event in the future. All these can be fixed when we learn how to slow down during the day. Slowing down is a proven quick stress relief.

Learn how to rest properly so you can quiet your mind. That will help you fall asleep fast at night too and actually get a good rest. This is key for waking up fresh and ready to win the day.

4. Ditch the habits that are bad for your mental well-being.

Drinking alcohol, smoking, eating junk food, not having a fixed sleeping schedule, being in a toxic relationship, overthinking past events. All this ruins your peace of mind and thus affects your mental health.

The effects of drinking on the brain, for example, have been linked to some mental disorders. And poor sleep is connected to depression and anxiety.

Analyze these behaviors one at a time and do something to break the habit.

5. Journal your thoughts.

Sometimes bad mental health is a result of not letting it all out. All fears, doubts, insecurities, regrets, plans, etc. While it might be hard to share them with a friend, specialist or even loved one, it might be must easier (and still effective) to write it all down.

The health benefits of journaling are amazing. It becomes even more powerful when you combine it with gratitude by writing about things you’re thankful for.

Writing is a healing process. It’s a proven way to strengthen both the immune system and mind too.

Here are some morning journal prompts to start with, and here’s why daily journaling works.

So that’s how you can boost your mental health this year. Choose one practice and give it a try as soon as possible.