Science-Backed Habits That Improve Mental Health

Since the start of the pandemic, many people’s mental health has taken a nosedive. According to a recent survey, 43% of respondents have dealt with anxiety this year and 36% have faced sadness or depression. But the troubling number from the survey? That 24% of participants say they have no idea how to support their mental health.

Dr. Vanessa Kennedy, Director of Psychology at Driftwood Recovery, explains that some assume that taking care of mental health will be expensive and time consuming, but she says it can be done with a “combination of short, simple strategies that improve our productivity and happiness.” These five practices can each be done in as little as five minutes and research shows they help improve mental health.

• Meditation - The practice can soothe those with anxiety and stress and it works by deactivating the sympathetic nervous system - the one that causes the fight or flight response. And you don’t have to sit cross-legged on the floor chanting for hours to do it, just take five minutes and mindfully focus on your breathing to get the benefits.
• Healthy eating - “If our gut is not adequately nourished, our mental health suffers,” Dr. Kennedy explains. “In fact, 90% of the serotonin in our bodies, which is necessary to maintain a stable mood, is made in the gut.” So we need healthy food and good bacteria for our brains to work efficiently and stay happy. More veggies, less sugar and more whole grains are a good start.
• Exercise - It increases endorphin levels, reduces stress hormones, and improves sleep and cognition, so if you’re not already exercising and getting your heart rate up, it’s time to.
• Nature - Spending two hours a week in nature can lead to better health and overall wellbeing, including mental health, according to one study.
• Connection - Staying connected to loved ones helps us feel supported and less isolated and it’s a key part of improving mental health. Taking time to reach out to friends and family or even making small talk with a stranger can boost feelings of connection to others.

Source: Parade

Photo: Getty Images