Mental health is an integral part of our overall well-being, and understanding the factors that contribute to its flourishing is crucial. While trying to improve mental health often involves focusing on what we should add to our lives, it’s equally important to consider what we can subtract.
The “more and less” approach to mental health suggests that there are certain healthy habits and practices that can be added to our routines, as well as others that might be better off left behind.
By incorporating more of the positive and reducing the negative, we can work toward building a foundation for a healthier mind and a more fulfilling life.
- Exercise More
Exercise is an essential tool for enhancing brain health and mental well-being. It offers a myriad of cognitive benefits, such as improved attention, memory, and executive function, across all age groups.
The brain benefits from exercise through various mechanisms: it increases blood flow, promoting the delivery of essential nutrients and the removal of toxins; it triggers the release of endorphins, the body’s natural mood enhancers; it fosters the growth of neurons through BDNF; and it helps regulate stress hormones through the HPA axis.
Additionally, regular exercise can improve sleep quality by increasing the amount of deep sleep, crucial for memory consolidation.
Overall, exercise plays a vital role in promoting cognitive function, reducing symptoms of depression and anxiety, and enhancing sleep quality.
- Get More Restful Sleep
Sleep is crucial for our overall health and well-being, yet millions of Americans are affected by sleep disorders, according to Gallup polling.
The Centers for Disease Control and Prevention (CDC) reports that one in three adults in the United States gets less than seven hours of sleep per night. Proper sleep is essential for optimal bodily function.
Sleep offers numerous benefits, including improved mood, mental alertness, metabolic health, and a strengthened immune system.
Establishing a successful sleep routine involves several key steps. Winding down earlier, avoiding alcohol and caffeine for at least six hours before bedtime, reducing screen time before bed, and using an eye mask can all contribute to a restful night’s sleep.
If possible, incorporating a nap into your day can provide additional rejuvenation. Remember, taking time for rest is essential for your well-being, so don’t hesitate to prioritize it.
- Read More
Reading, whether it’s a book or an article, offers numerous benefits for mental health. Functional magnetic resonance imaging (fMRI) has revealed that reading activates various neural pathways in the brain, fostering empathy, connection, and enhancing cognitive function.
Furthermore, immersing oneself in a captivating book or engaging article can lead to a sense of relaxation, reducing stress levels in the body.
Moreover, studies have shown that reading regularly can lead to improved sleep quality, better concentration, and enhanced memory.
Curling up with a good book can also be a form of self-care, providing an escape from daily stressors and allowing individuals to focus on something enjoyable and enriching.
The act of reading can create a sense of mindfulness, as it encourages individuals to be fully present in the moment, letting go of distractions and worries.
In addition to its immediate benefits, reading can have long-lasting effects on mental health. Avid readers tend to have a broader perspective on life, increased self-awareness, and a better understanding of complex issues.
Reading can also be a source of inspiration and motivation, encouraging individuals to pursue personal growth and development.
- Have Nutritious Meals
To enhance mental health, I suggest incorporating a vibrant variety of ingredients into your meals. A colorful array often indicates a well-balanced meal. It’s also beneficial to prioritize foods that are high in protein, particularly during breakfast.
A protein-rich breakfast can sustain your energy levels throughout the day and, for women, it may also positively impact hormone health.
A well-rounded diet can play a significant role in mental well-being by influencing mood. This is partly due to the fact that serotonin, a neurotransmitter involved in regulating sleep, appetite, mood, and pain, is predominantly produced in the gastrointestinal tract. Therefore, a healthy gut may contribute to improved emotional stability.
According to research by Harvard Health Publishing, there is strong evidence indicating that nutritious, whole-food diets can support mental health.
Studies comparing traditional diets, such as the Mediterranean diet and Japanese diet, to a typical Western diet have shown that those who follow traditional diets have significantly lower rates of depression. This emphasizes the importance of gut health in maintaining mental well-being.
- Set Clear Boundaries
In 2024, prioritizing our well-being by setting clear boundaries isn’t just acceptable – it’s crucial. Establishing boundaries can be challenging, but the potential for positive outcomes makes it a worthwhile endeavor.
Many of us find ourselves saying “yes” to obligations that don’t align with our true desires, often at the expense of our personal happiness.
This year, I urge you to take a moment to reflect on your desires, limitations, preferences, and non-negotiables. Engage in a genuine conversation with yourself, drawing on past experiences for insight if necessary. Once you’ve identified these aspects, share them with your loved ones. Open, honest communication fosters a safe space for mutual understanding and respect.
This approach can strengthen your relationships and reduce anxiety surrounding future decisions. Remember, you and your needs are important. Establishing boundaries is a form of self-care that contributes to your overall well-being.
- Spend Less Time on Social Media
Social media has become an integral part of our lives, serving multiple purposes from connecting with loved ones to engaging with online communities and making purchases.
However, the extensive time spent on social media, which averages around 2.3 hours daily for people globally and 96 times a day for Americans, according to a 2019 survey, may not be advantageous for our mental well-being.
Research suggests that taking just one week off social media can significantly reduce anxiety and depression, as well as enhance overall well-being.
It is advisable to limit social media usage to no more than 10-15 minutes at a time to foster presence and avoid excessive scrolling through negative content. If necessary, setting a reminder can be helpful in adhering to this time limit.
- Limit Negative Thinking
Negative thinking, a common experience for many, can contribute to feelings of stress and anxiety. The continuous stream of negative thoughts, often characterized by phrases like “what if” or “I should,” can have a significant impact on mental well-being.
If you find yourself struggling with such thoughts, journaling can be a beneficial practice. It enables individuals to delve into their inner world, exploring thoughts, emotions, and behaviors.
Journaling helps to observe and understand negative thought patterns, offering an opportunity to reframe them and develop a more positive self-dialogue. Over time, this practice can lead to improved mental well-being and resilience.
- Be Less Disorganized
Organization is often linked with efficiency in work or productivity, but its impact is far-reaching, affecting our mental well-being and overall quality of life. A cluttered home environment, for instance, can be a significant source of stress and anxiety.
When our living spaces are disorganized, it can feel overwhelming and contribute to feelings of chaos and lack of control. On the other hand, maintaining an organized home can create a sense of calm and tranquility, providing a physical environment that supports mental clarity and well-being.
Decluttering, which is the process of removing unnecessary items and organizing the remaining ones, has been shown to have positive effects on mental health.
Research indicates that clearing clutter can help alleviate stress and anxiety, improve focus and concentration, and promote feelings of relaxation and satisfaction. Tackling clutter can also boost confidence and self-esteem as individuals gain a sense of accomplishment from taking control of their living environment.
Moreover, having an organized space can facilitate better time management and productivity. An organized environment reduces the time spent looking for misplaced items or dealing with unnecessary clutter, allowing individuals to focus their energy and attention on more important tasks.
This, in turn, can lead to a greater sense of accomplishment and fulfillment, positively impacting mental well-being.
Conclusions
Mental health is a complex and multifaceted aspect of our well-being that deserves our careful attention and nurturing.
The “more and less” approach offers a simple yet effective strategy for enhancing our mental health by identifying habits and practices that can be beneficially added to our lives and others that might be better off left behind.
By incorporating more of the positive and reducing the negative, we can work toward building a foundation for a healthier mind and a more fulfilling life. Remember that mental health is a journey and that small, consistent changes can make a big difference over time.