Transforming Mental Well-being: 6 Lifestyle Changes that Make a Difference
Author: Jordan Rosenthal, MSW Candidate, University of South Carolina College of Social Work
One of the most commonly asked questions regarding mental health is if lifestyle changes, such as diet and exercise, can positively impact mental health. Think about your physical health goals - you can’t just hit one workout at the gym and see significant change the next day. It’s the same with your mental health - therapy and physical fitness go hand-in-hand and complement each other. One therapy session may bring temporary relief, answers, insight, but think about the transformation you can achieve if you show up for yourself for 6 weeks or 6 months!
Back to the question at hand - the answer is yes!
Here are six ways lifestyle changes can enhance your mental well-being
1. Exercise: Regular physical activity has been shown to reduce the level of stress hormones in the body and boost endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Exercising also improves sleep patterns and quality, which are essential for maintaining good mental health. Physical activity is also a healthy distraction from negative thoughts and can be a coping mechanism. The amount of sleep needed varies individually. Keep a sleep log and find what seems to work best for you.
2. Nutrition: A well-balanced diet is optimal for brain function, which supports cognitive functioning and emotional well-being. Some foods, such as fish, affect brain chemistry and influence mood regulation, which improves mood and reduces symptoms of depression. A healthy diet also produces energy, which contributes to enhanced focus, concentration, and overall mental clarity. Vitamins and minerals also contribute to mood and mental health. Seek out a functional nutritionist if you’d like to learn what you’re lacking and how to enhance your diet.
3. Sleep: Adequate and quality sleep is crucial for mental health. A consistent sleep schedule and good sleep hygiene practices can help reduce stress and improve mood. In addition, maintaining a regular sleep pattern also contributes to mental resilience, allowing individuals to better handle and adapt to life’s challenges and changes.
4. Stress Management: Relaxation techniques like meditation, yoga, or deep breathing exercises can help reduce stress and anxiety while enhancing emotional well-being. Schedule one of these into your daily schedule - set a reminder in your phone to go for a 10 minute tech-free walk and soak in the sun. Learning how to manage stress improves emotional resilience, which helps individuals handle challenges with greater control. Also, doing activities such as yoga, pilates, dance classes improves your physical health.
5. Social Connection: Maintaining social relationships and a support system is vital for mental health. Engaging with friends and loved ones in their feelings, experiences, and challenges can help reduce stress and anxiety. Over and above that, social connection promotes brain health! Engaging in social activities stimulates the brain, which reduces cognitive decline and mental health issues, such as depression and anxiety. Also, be cognizant of healthy boundaries when it comes to social connections. Connections are only beneficial when they’re healthy.
And lastly,
6. Limiting Substance Use: Minimizing or refraining from consuming substances such as alcohol and recreational drugs can aid in the prevention or control of mental health problems. Not sure if you’re affected by the number of drinks you consume in one day? Start keeping a journal and record how you felt that day, how many drinks you consumed, activities that took place, and how you felt the next day.
While lifestyle changes can be beneficial, they may not be a sole solution for everyone with mental health concerns. It's important to consult with a healthcare professional or licensed therapist if you are experiencing mental health challenges, as they can provide personalized guidance and treatment options.
