When your to-do list seems never-ending, it can be tempting to put off taking care of your mental health. Doing so, however, doesn't just hurt your well-being—it can also create a dip in productivity. Here, we'll take a look at why mental health is such an important piece of the overall wellness puzzle and explore some quick tips to give your mental wellness the attention it needs throughout busy days.
How mental health affects overall wellness
The brain and the body are closely connected, and positive mental health practices can have a major impact on your physical health. Research shows that people who have positive psychological well-being are less likely to experience cardiovascular issues. Research also suggests that people who have certain mental health conditions—like depression—alongside chronic physical illness may experience more severe symptoms of both conditions.
The bottom line: the mind and body are inextricably linked, and the way we take care of one affects the health of the other.
Quick tips to boost your mental and emotional well-being in minutes
Thankfully, it only takes a few minutes to practice strategies that can boost your mental health. Here, we'll take a look at some of the fastest ways to naturally boost your energy levels, lighten your mood, and get healthy sleep to support your mental, emotional, and social well-being.
Naturally boost your energy
Vitamins
Feel like you're dragging through the day? It's possible that a vitamin deficiency could be the culprit behind low energy levels. Taking a daily multivitamin or varying your diet to include a wider variety of foods can help ensure that you’re getting the nutrients you need to thrive. More than 50% of people worldwide experience vitamin D deficiencies, which can negatively affect energy levels. Vitamin D is available as a supplement and is also found in high levels in salmon, tuna, egg yolks, and certain fortified products (including milk, yogurt, and cereal).
Enjoy morning sunlight
Exposure to morning sunlight is a free, simple way to create an energy boost that will last for the rest of the day. Early exposure to sunlight helps your circadian rhythm (your brain's internal sleep and wake clock) understand that it's time to get the day started. Just 15 minutes of exposure to sunlight and fresh air can make a major difference in your energy levels throughout the day.
Chat with a friend
We get it—it can be tempting to dedicate every second of your day to productivity, but taking a few minutes to talk with a friend can actually increase your energy levels and help you get more done throughout the day. Going eight hours without social interaction has the same effect on your energy levels as not eating for the same amount of time. Research also shows that social engagement can improve cognition and memory. A five-minute phone call to a friend or chat with a co-worker can go a long way in refilling your energy reserves.
Use simple strategies to improve your mood
Journal your thoughts
Jotting down your thoughts in a journal can help you manage day-to-day stress and anxiety, and can help you find solutions to issues that are negatively affecting your mood. Taking just a few minutes to write each day can give you a silent sounding board for issues that get you down.
Try a quick meditation
Research shows that short meditation sessions can improve mood, boost memory, and decrease anxiety. If you're new to meditation, start small. Listening to a guided meditation practice can help you turn off internal chatter, focus, and move forward through the day with a clear head.
Focus on gratitude
A long-celebrated stress management technique, practicing gratitude can help train your brain to look for the positive. When you find yourself going through something tough and can feel your mood dip, try finding three things to be grateful for at that moment. You may find that this helps you feel more connected while lowering your stress levels.
Support healthy sleep
Create a wind-down routine
Setting the stage for sleep success is important, and creating a simple routine can help signal to your brain that it's time for rest. An hour or so before it's time to go to bed, get away from screens, if possible. If you have to use your computer or phone, use a blue-light blocking feature to minimize the negative effect screens before bed can have on your sleep. Meditation, reading, and stretching can all help you wind down before you power down for the night.
Cut caffeine early in the day
There's nothing wrong with a cup of coffee (or two) in the morning, but drinking caffeine throughout the day can negatively affect your energy levels because of its effect on your sleep. Try cutting out caffeinated drinks after 2 pm to set yourself up for sleep success. If you find that you're still struggling to relax at night, try switching to decaf after noon.
When to seek help
If your mental health symptoms are significantly interfering with your well-being, or if you're having thoughts of self-harm, it's important to reach out for help right away. If you're in a crisis (you're considering hurting yourself or others), call or text the Suicide & Crisis Lifeline at 988 immediately.
Mental health issues are highly treatable, and your doctor or counselor will be able to work with you to develop a treatment plan. Struggling with mental health doesn't mean that you're weak or different from anyone else, just like getting physically sick isn't an indicator of your physical strength. Help is available, and can make a major difference in your quality of life.
We're here to support all aspects of your well-being, including your mental health
Your emotional, social, and psychological health are key aspects of your well-being. At Evidation, we're here to help you feel your best. When you download our free app, you'll be prompted to share health data you're already tracking (for example, information gathered from a wearable fitness tracker, data you input into your nutrition tracking app, etc.). You can also log your mood in the app each day and track it over time. We use the information you share to find patterns and develop insights that can help to push your health journey forward.
If you choose, you can allow our trusted research partners to use your data for health studies, allowing you to contribute to valuable medical research. Bonus: we also reward you (in cash or gift cards—you choose) for sticking to healthy behaviors and reaching your goals. Click here to learn more about how Evidation works and get started today.
