5 Natural Ways to Boost Your Mental Health

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Many people experience mood swings, sadness, and the blues, often without an apparent reason.

Your mental health can be used to describe these feelings. It measures your psychological well-being, including how you feel about yourself and your surroundings and how you process and manage those feelings.

Mental health problems are not limited to a specific community or region in the world. According to the World Health Organization (WHO), approximately 20% of the world’s adolescents and children have mental health issues. As per the Centers for Disease Control and Prevention (CDC), over one in five American adults experience mental health illnesses.

While these statistics are alarming, there are ways to boost your mental health, some of which have been shared in the article below. Keep reading to learn about them.

1. Practice Mindfulness

Mindfulness can boost mental clarity and alleviate brain fog resulting from persistent stress and anxiety. It enables you to focus on the present moment and prevents you from worrying about the past or the future, both of which can be sources of stress.

To practice mindfulness, find a quiet corner in your house where you can sit or lie down and observe your thoughts without judgment. Your mind may attempt to wander to unnecessary thoughts, but that’s okay. Be patient with yourself and gently redirect your attention to your breathing or the present moment to resume the process.

While mindfulness is effective in improving mental clarity, another potential aid is cannabidiol (CBD). It can be beneficial for your mental health, likely because it is non-psychoactive and possesses antioxidant and neuroprotective properties. Additionally, there is cannabidivarin (CBDV), which also offers anti-anxiety and anti-inflammatory effects. To understand the difference between the two, simply look up CBDV vs. CBD. Both are different in their chemical structures, concentration in marijuana (CBD is more concentrated than CBDV), and uses. CBD can be found in any licensed dispensary, while CBDV is not as popular.

2. Spend Time in Nature

Spending time in nature connects you to the world in a way that engages many of your senses, including smell, hearing, touch, and sight. This activity can enhance your energy levels, boost creativity and mental clarity, and teach you to live in and enjoy the present moment.

Ways to Spend Time in Nature

Go hiking: If you have access to parks, forests, or mountains, you can explore hiking trails. This allows you to immerse yourself in the natural environment while engaging in physical activity.
Enjoy camping: Camping is an excellent way to connect with nature, build relationships with other campers, and develop essential survival skills. It provides an opportunity to disconnect from the digital world and spend time in the wilderness.
Go for nature walks: Take leisurely walks through gardens, your house’s lawn, or a nearby park to acquaint yourself with the beauty of nature.

3. Sing or Play Music

Singing and playing music can have a remarkable impact on your mental health. You can either play a musical instrument or listen to songs on a streaming app.

Mental Health Effects of Singing or Playing Music

Express your emotions: Music can offer a therapeutic means to process and release emotions, including sadness, anger, and grief.
Improve your mood: Singing alone or with friends is a joyful and mood-enhancing experience. You can play songs that resonate with your emotions, uplift your spirits, and provide comfort during challenging times.

4. Exercise Regularly

Exercise strengthens your bones and muscles and improves blood circulation throughout your body, ensuring a better supply of nutrients to your various body parts. Beyond its physical health advantages, exercise also offers mental benefits.

Better mood: Exercise makes you feel livelier by triggering the release of endorphins, the body’s natural mood lifters. This is why you might experience euphoria, often referred to as the “runner’s high.” Regular exercise helps alleviate sadness and enhances overall mood.
Reduces cortisol: Physical activity lowers the levels of the body’s stress hormone, cortisol, while stimulating the production of serotonin and dopamine, the neurotransmitters associated with relaxation and well-being.
Improves sleep: Regular exercise not only improves the quality of sleep but also its duration, leaving you feeling more energetic after a full night’s rest.
Enhances cognitive function: Exercise significantly impacts cognitive functions such as memory, focus, and analysis. Furthermore, regular exercise can protect you from age-related cognitive decline and neurodegenerative diseases.

5. Create a Gratitude Journal

Create a gratitude journal to write down three things you appreciate in your life and are grateful for. This exercise will help you focus on the positivity in your life, ultimately improving your mental health and overall well-being. Here are some mental health benefits of gratitude:

The Impact of Gratitude on Mental Health

Reduces stress: According to the Mayo Clinic, practicing gratitude reduces stress by empowering you to acknowledge and appreciate the things you have, which enables you to cope better with challenging situations.
Enhances emotional resilience: Gratitude improves your emotional stability, allowing you to navigate adverse situations more positively and with greater resilience.
Eliminates negative feelings: Gratitude reduces cynicism and rumination by encouraging you to focus on the positive aspects of your life, resulting in improved mental health.
Increases happiness: Gratitude helps increase happiness and overall life satisfaction.
Improves sleep: Feelings of gratitude calm your mind and reduce your tendency to focus on negativity.
Promotes better relationships with others: Being grateful to others improves your relationships and support networks, both of which are vital for mental health.
Boosts self-worth: Expressing gratitude for your achievements and the support you receive from loved ones reinforces a positive self-image, ultimately boosting your self-esteem.

Conclusion

Mental health is a significant aspect of your overall well-being. Fortunately, there are numerous ways to maintain and improve your mental health, including exercising, sharing laughter with loved ones, maintaining a healthy diet, engaging in activities like bird watching, and keeping a gratitude journal.

However, it’s important to note that what works for one person may not work for another. It’s advisable to rely on multiple coping mechanisms to ensure good mental health. You can try various approaches one by one and find the perfect combination that works best for you.