Feed your body well
What you feed your body affects physical health, but it can also affect mental health. The microbes in the gut produce neurotransmitters, like serotonin and dopamine, and the gut is connected to the brain via millions of nerves. So, looking after the gut with healthy food is imperative in boosting mental health. In fact, 95% of your serotonin is produced in the gastrointestinal tract.
If you enjoy cooking, learn healthier recipes that coincide with your gut health by including more foods, such as nuts, fruits, probiotic yogurts, and garlic.
Practise gratitude
Often, we are so busy and stressed with the modern world that sometimes we can’t see the positives in life. Practising gratitude can be extremely beneficial for mental wellbeing, in the short-term it boosts mood, decreases stress, and reduces anxiety symptoms. In the long-term it can change the way your brain recognises positive experiences every day, increasing awareness of positivity.
Gratitude is like a muscle, it can be built and shaped in a way that is right and comfortable to you. Observe the small things in everyday life rather than focusing on the negatives and try taking a minute to recognise and appreciate a good thing, this could be as small as a stranger opening a door for you.
Create a podcast
Podcasts can be a great way to express your feelings, thoughts, and passions all in one. Talking about issues that means something to you can relieve pent-up tensions and feelings, rather than letting your mind get to crisis point. To get started you will need to decide on your theme, recording software, and podcasting equipment, you should only need a computer and a microphone but you can just use a phone to keep the costs down at the beginning.
Experiment with a new activity
Taking up new activities and hobbies that you have never experienced before can make you feel invigorated, reduce stress, and enhance mood.
Depending on the activity or hobby, social connections can be strengthened, making way for new friendships and combatting feelings of loneliness. Activities that include physical exercise and movement is even better and stimulates endorphins, further improving mental wellbeing.
Show someone kindness
Whether it is someone close to you or just a stranger on the street, show some kindness. When we show kindness and compassion towards others, our serotonin and dopamine increases, subsequently, boosting our mood and mental health. Acts of kindness also enhances feelings of being in control, happiness, and confidence.
Try something simple to start, like giving someone a compliment on your commute to work or taking the time to help an elderly person with their shopping bags.
Go outside
Natural light and nature supports the body in releasing serotonin, supporting mood regulation, reducing cortisol levels, sleep quality, and maximises focus throughout the day.
Taking the time to go outside more can ground your mind, provides breathing space, reduces muscle tension, and connects the body and mind to nature. Start going for a walk on your lunch break every other day, try gardening, or take part in an outdoor social event, such as a fun run or a picnic.
Try something outside your comfort zone
Feeling stuck and uninspired by the same routine everyday can be draining and mind-numbing. Trying something new is great for mental resilience, boosting self-esteem, confidence, and skills. It could even bring some new and refreshing social connections into your life.
Trying something outside your comfort zone may be daunting at first but it could result in something life changing.
Work on a goal
Starting a goal can provide a sense of purpose and achievement. You may be thinking about starting a new business adventure, or it could be as simple as getting into a routine for the gym. These goals might be something that initially might not sound fun but important for the development of your life and improving your mental health.
Start small, develop a plan for your goal, and use the SMART criteria to keep yourself accountable and motivated.
Laugh
Laughter is an important part of life. After all, it was Mark Twain who said, “The human race has one really effective weapon, and that is laughter.” It lifts spirits, brings people together, defuses anger, and reduces pain. When we laugh the body relaxes, relieving tension and stress, making way for positive feelings and emotions to flood the mind and body.
Laughter may even ease symptoms of mental health conditions, like depression and anxiety, providing a free and easy coping mechanism to be able to thrive.
