Mental Health Tips for Calm & Clarity

Are you looking for ways to improve your mental wellbeing and lead a more balanced, joyful life?

Do you want to cultivate positive mental health habits and find effective strategies to enhance your emotional well-being?

You’re definitely not alone. I’ve struggled tremendously with negative self talk and feelings of inadequacy over the course of my life.

What I’ve found is that there are a few simple things we can do to help combat those dark spaces in our minds and keep from getting lost in them. With a few mindset shifts it's easy to change the direction of our mindset from down and dark to light and looking up.

When it comes to mental wellness, small changes and daily practices can make a significant difference.

By incorporating these tips into your routine, you can foster a positive mindset, improve your overall well-being, and navigate life's challenges with resilience.

To promote a positive mindset and boost your happiness, I recommend starting a gratitude journal, or a gratitude practice of some kind. This simple practice involves writing down three things you are grateful for each day.

It could be anything from a beautiful sunset to a kind gesture from a friend. Even just having clean drinking water.

Focusing on gratitude helps shift your attention toward the positive aspects of life, which helps foster a sense of appreciation and contentment.

I love starting my day with a quick gratitude session. Jotting down a few things in the morning reminds me of the positive in my life, and helps give me a quick mood boost. At the end of particularly rough days I also find that taking a moment to highlight the good that happened keeps my mind calm and centered before heading to bed.

In addition to gratitude, I also encourage you to track your daily accomplishments. I think this a very basic but impactful way to remind ourselves of how powerful we are. It’s so important for our mental state to remind ourselves of all the things we have done to give us more confidence in facing the next tasks and challenges in life.

Write down three things that you were able to achieve each day, no matter how big or small. This could include completing a task at work, finishing a chapter of your book, or even taking a moment to relax and practice self-care. Recognizing your daily accomplishments helps to build a sense of pride and motivation, which will impct your overall wellbeing.

By combining the practices of gratitude and tracking achievements, you can create a powerful tool for cultivating a positive mindset and enhancing your mental well-being. These practices have led me to a much happier and more fulfilled life.

You can use a notebook or a document or app on your phone and begin your gratitude and accomplishments practice. I believe handwritten is always better, but the most important thing is the practice itself and not how you do it.

The simple act of writing down what you're grateful for and acknowledging your achievements can make a significant improvement in your daily life.

Engaging in activities that bring you joy and fulfillment is not only enjoyable, but it also has a positive impact on your mental health. It could be trying out a new recipe, painting a beautiful picture, or immersing yourself in nature, these hobbies and creative expressions can bring a sense of accomplishment and satisfaction to your life.

I’ve found that even when I’m incredibly busy and feel overwhelmed, taking 20 or 30 minutes and doing something I enjoy just for the sake of enjoyment seems to relieve a lot of mental strain for me.

Connecting with others and nurturing quality relationships is also essential for maintaining good mental health. By spending time with your friends and loved ones, you create a support system that provides comfort and a sense of understanding and belonging.

Social connections are vital for our emotional wellbeing, as they offer a sense of belonging and promote a positive mindset. The trouble is that a lot of us, myself included, tend to retract from our social circles when we arent feeling great about ourselves or our lives.

I know that I am not the best company when I’m feeling low, so I hide myself away in hopes of not bringing my burdens onto others. What happens when we do open to the people closest to us, however, is a reminder of how important we are to those people and how much value we bring to the relationship and their lives.

In a world that often feels fast-paced and disconnected, taking the time to do things you love and be around other people can have a profound impact on your mental health. Make it a priority to pursue your hobbies, no matter how insignificant they seem, and spend quality time with those who bring joy and positivity into your life.

To maintain good mental health, it's essential to prioritize self-care and adopt healthy habits. Taking care of your physical well-being can have a positive impact on your overall mental well-being. Here are some self-care practices and healthy lifestyle choices you can incorporate into your daily routine:

1. Exercise Regularly

Engaging in regular physical activity can help reduce stress, improve focus, and boost your mood. This doesn't have to be a long sweaty workout, either. Simple things like stretching, going for a walk or bike ride, or even practicing yoga can have a monumental impact. It’s all about moving your body and getting the energy flowing.

Aim for at least 30 minutes of movement most days of the week. Even 10 minutes is better than nothing. It helps to find an activity you enjoy to more easily make it a part of your daily routine.

2. Maintain a Nutritious Diet

Eating a nutritious diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the nutrients your body and mind need to function optimally. As humans we used to eat for nourishment, and this kept our minds primed for all the activities we needed to do.

Nowadays we are all so busy that eating whole nutritious foods has become harder because convenience foods are packed with preservatives and unhealthy junk.

Do your best to avoid excessive consumption of processed foods and sugary snacks and drinks. Water should be your main drink throughout the day, because your brain and body function best when they are properly hydrated.

Food greatly impacts our mood and energy levels. I’ve noticed that when I eat food with a lot of carbs, sugar, or dairy, I feel sluggish and have brain fog afterward. Start paying attention to the food you eat and then how you feel after, and you might notice some correlation between your mental state and what you consume.

3. Get Quality Sleep

Good quality sleep is crucial for your mental health. You should aim for 7-9 hours of uninterrupted sleep each night. I think sleep is a big problem plaguing a lot of people because of our busy lives, and I also think there is a vicious cycle between poor mental health and poor sleep.

Oftentimes we can’t sleep well because we have too much on our minds, but yet if we don’t sleep well, we will struggle with our mental state while we are awake.

What helps with this is to establish a regular sleep schedule by going to bed and waking up at the same time every day. Creating a relaxing bedtime routine that limits exposure to screens before bed will help improve sleep quality and also signals our body and brains that sleep is coming.

For years I had the habit of watching TV or using my phone in bed and waiting for sleep to come. The problem with this is that our mind and body never get the signal that its time for sleep, so our brain continues to engage in whatever activity we are doing, and then exhaustion kicks in and finally we fall asleep because we simply cant stay awake any longer.

Prolonged exposure to blue light before bedtime can lead to difficulty falling asleep, as well as decreased sleep duration and quality. And the impact of blue light on the mind extends far beyond sleep disturbances; studies suggest it may contribute to increased feelings of alertness and arousal, making it harder to unwind and relax before bedtime.

The best thing you can do to improve your sleep is to create a bedtime routine, stick to it, and lay in bed in the dark until you fall asleep. If you suffer from an overactive mind, this would be a great time to practice some mindfulness practices, like focusing on your breath in a mindfulness meditation.

4. Manage Screen Time

Excessive screen time, especially before bed, can interfere with your sleep and contribute to feelings of anxiety and restlessness.

Excessive exposure to blue light emitted by screens, (all screens omit blue light- smartphones, tablets, and computers) has been shown to have significant effects on the mind as well as sleep quality. Blue light suppresses the production of melatonin, the hormone responsible for regulating sleep-wake cycles, thereby disrupting the body's natural circadian rhythm.

Blue light exposure has also been linked to increased levels of cortisol, the stress hormone, which can further exacerbate feelings of anxiety and tension. Additionally, excessive screen time, often accompanied by blue light exposure, has been associated with decreased social interaction and physical activity, both of which play crucial roles in maintaining good mental health.

Set boundaries around your screen time and allocate time for activities that don't involve electronic devices.

By prioritizing self-care practices, adopting a healthy lifestyle, and incorporating these habits into your daily routine, you can improve your mental well-being and cultivate a balanced and joyful life.

Find what works for you, and honor it, no matter what.

If you're struggling with your mental health, it's essential to seek professional help. Reach out to mental health professionals, such as therapists or counselors, who are trained to provide guidance and support. Your primary care doctor can help you navigate your mental health journey and connect you with the right resources.

Remember to practice self-compassion during this process. Be kind to yourself and acknowledge that seeking help is a courageous step towards better well-being. Take small steps and set achievable goals, giving yourself time to rest and recover along the way.

Managing stress is crucial for maintaining good mental health. Professionals can offer effective stress management techniques tailored to your specific needs. They can help identify triggers, develop coping strategies, and guide you through the process of finding balance in your life.

Don't underestimate the power of self-compassion and the impact professional support can have on your mental health. Asking for help is a sign of strength, and taking care of your well-being is a priority. You don't have to face your challenges alone. Reach out and give yourself the support you deserve.

How can I enhance my mental well-being on a daily basis?

You can incorporate these mental health tips into your daily routine to enhance your overall well-being and cultivate a balanced, joyful life.

What can I do to promote a positive mindset?

Start tracking your gratitude and daily achievements in a journal. Write down three things you were grateful for and three things you were able to accomplish each day. This practice helps you focus on the positive aspects of your life and cultivates gratitude, which is linked to improved mental well-being.

How can engaging in activities I enjoy and connecting with others improve my mental well-being?

Engaging in activities you enjoy, such as trying a new recipe, painting, or pursuing a creative project, is linked to overall well-being. Additionally, make an effort to connect with others and nurture quality relationships. Spending time with friends and loved ones provides support and happiness, and social connections are essential for maintaining good mental health.

What self-care practices should I prioritize for better mental health?

Prioritize self-care by taking care of your physical health. Regular exercise, even a short walk or climbing stairs, can reduce stress and boost your mood. Maintain a nutritious diet, including fruits and vegetables and whole foods, and establish a healthy relationship with food. Get enough sleep and maintain a regular sleep schedule to ensure optimal well-being. Limit screen time before bed to improve sleep quality. Implementing these healthy habits can have a positive impact on your mental health.

What should I do if I'm struggling with my mental health?

If you're struggling with your mental health, don't hesitate to seek professional support. Reach out to a mental health professional, counselor, or primary care doctor who can provide guidance and assistance. Remember to practice self-compassion and be kind to yourself throughout your journey. Take small steps, set achievable goals, and give yourself time to rest and recover. Your mental health is important, and it's okay to ask for help when you need it.