The state of your mental well-being can fluctuate from day to day. Some days you may feel like you can take on the world, while other days, you may never want to leave the bed. It’s important to manage your mental health even when you are in a good mood. Building a routine will help you create habits to stay on top of your mental well-being. The following tips will help you manage your mental health to experience more happy days.
1. Stay Active
Physical activity improves your mood and overall health and reduces stress and anxiety. You can plan exercise around your mood and energy levels. When you have more energy, you can run or bike. When you have less energy, you can walk or do yoga. The options are endless! If exercise is new to you, consider LIFT Session through your EAP. Based on your level and goals, you’ll be guided through a digital program built specifically for you!
2. Eat a Healthy Diet
Did you know that certain foods can support your mood? Try incorporating nuts such as almonds, walnuts, cashews, and peanuts into your diet. Foods rich in omega-3s, beans, leafy greens, avocados, and berries can also boost mood. To help you feel your best, talk to a Registered Dietitian through your EAP program for personalized nutrition recommendations.
3. Get Enough Sleep
It’s important to build a regular bedtime routine and get your body used to a healthy sleep-wake cycle. Expose yourself to natural light during the day and darkness at night. Avoid strenuous exercise, alcohol, caffeine, and nicotine right before bed. It’s best to watch TV in another room before bed and use your bedroom as the sleep zone.
4. Practice Self-Care
Self-care looks different for everyone. There are four areas to consider: physical, mental, emotional, and spiritual care. Allot a time in your day to do the activities that make you happy, whether that means devoting 1 minute or 1 hour of your day. Aim to do one type of self-care daily. For example, one day, you chose to do mental self-care and emotional self-care for the other.
5. Build Social Connections
It’s crucial for your mental health to stay connected with the people in your life. We are social beings! Social connection can help us regulate emotions and lower anxiety and depression symptoms. While face-to-face connection is the best, you can call or text a friend daily to socialize.
6. Practice gratitude
Grateful people are more energetic and enthusiastic in what they do. Studies have shown that people who often show gratitude are happier and less depressed. If you pause to think about the positives in life, you can probably come up with something, no matter how small it may seem. Mental health therapists recommend keeping a gratefulness journal for a reason.
7. Perform Acts of Kindness
Lift your spirits by helping someone in need or by “paying it forward.” There is no better surprise than getting to the Tim Hortons window and finding out the car ahead of you paid for your drink! Giving compliments and doing activities like shoveling for a neighbour are free ways to show kindness.
8. Reduce Screen and Media Time
It's not good for your well-being to spend hours and hours on your devices. If you find it challenging to step away from your phone, you can try scheduling an electronics break into your day. You can set up an alarm to remind yourself.
9. Set Boundaries
Boundaries help you keep energy for yourself so you don't burn out. You can create different boundaries in various areas of your life, depending on your priorities and situation. These include material, physical, mental, and emotional boundaries. “No” is a complete statement; it needs no explanation or justification. Start saying no to small, low-risk things for practice. If you need more help setting boundaries, Life Coaching can help you work towards your goals for change and overcome challenges.
10. Seek professional help
If you continue to struggle, you may benefit from seeking professional guidance. Our effective short-term counselling for individuals, couples, and families can address concerns such as relationship challenges, traumatic experiences, substance use and addictions, grief and loss, or any challenge you or your family currently face. Reach out to your EAP for support. We’re here to help.