New You In the New Year!
While we may not all suffer with a clinical mental health disorder, mental health is very much a part of our overall well-being. Just as our physical and spiritual well-being are a part of us, our mental well-being is just one piece of our whole selves. According to the World Health Organization, mental wellness is defined as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.”
Our mental well-being is shaped over time and is oftentimes based on our familial upbringing, our view of the world, our life experiences, our economic status, our academic accomplishments, our biology and brain chemistry, our genetics, and so many other things. Our mental well-being can also be negatively affected by many things; the stress of a job or being unemployed, financial strain or hardship, issues with our spouse or our child(ren), poor physical health and chronic illness, grief and loss of a family member, close friend, or pet, and general dissatisfaction with our lives the way they are. Everyone wants to feel a positive sense of mental well-being, but this does not just happen to us. Much like flat abs or buns of steel don’t just happen overnight, we must work consistently for the results we want to see over time.
So, what are some things that can be done to increase our mental well-being:
*Mindfulness and meditation - Reach Out says that “Mindfulness is about training yourself to pay attention in a specific way. When a person is mindful, they: 1) Focus on the present moment; 2) Try not to think about anything that went on in the past or that might be coming up in future; 3) Purposefully concentrate on what’s happening around them; and 4) Try not to be judgmental about anything they notice, or label things as ‘good’ or ‘bad’.” When we are mindful, we notice things in non-judgmental ways, allowing us to detach from any negative emotions we may feel instead of being consumed by them. As a result, the way we respond to events in our lives start to change. Over time, just 10 minutes a day is enough to start feeling the benefits of mindfulness and meditation.
*Talk therapy - Talk therapy (also known as psychotherapy) can be an important part of treatment to help improve our mental well-being. Talk therapy can help us cope with feelings, problem solve, and change behavior patterns that may contribute to negative feelings. Most talk therapy is focused on current thoughts, feelings and life issues. Focusing on the past can help explain things in our lives but focusing on the present can help us cope with the present and prepare for the future.
*Attend church - Connecting with a higher power can help us feel more grounded, allowing us to be more connected to ourselves and to others. It gives us hope and encouragement, increases our faith in a better tomorrow, and can create a support system to help us through tough times.
*Exercise and diet - Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve our mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps us sleep better, and boosts our overall mood. Research indicates that just 10 minutes of cardiac activity a day can help improve overall well-being. Many of us have also heard the phrase, “You are what you eat”. Without a good diet, we don’t have the necessary building blocks to repair our bodies, maintain adequate daily energy, and power the engine that is our body. When our body starts to break down because of bad fuel, we feel bad physically and emotionally.
*Input/download positive messages - Jennice Vilhauer Ph.D., states that “most people don’t pay attention to what they are taking in. If you watch a lot of negative news stories, chronically listen to songs about heartbreak and sadness, frequently watch crime dramas and horror movies, regularly play violent video games, or spend a lot of time listening to other people complain about their lives, this is negatively affecting you mental well-being.” Conversely, inputting positive messages can help increase our sense of well-being. For two weeks try listening to music and reading books that inspire you, watch videos that make you laugh, spend time with pets and people that are happy, take more walks in nature, keep a gratitude journal, read a daily devotion or inspirational quote, and limit social media. Try these things and see if you notice a difference.
*Giving to/ helping others – According to Jennice Vilhauer Ph.D., “when we show love and compassion to other people, it releases chemicals in the pre-frontal cortex and reward center of the brain that professionals refer to as the "Helper’s High." People who help others report many positive mental and physical health benefits, including lower levels of stress, lower blood pressure, and relief from depression and physical pain. Try volunteering your time on a monthly basis or doing kind things for others and see if you notice a greater sense of well-being in yourself, as well as those you choose to help.
*Other things like journaling, reading, listening to music, artistic/creative endeavors (painting, knitting, sculpting, etc.), spa treatments, and enjoying the beauty of nature can also help you develop a greater sense of well-being.
What are some things you do/have done to maintain positive mental well-being? Post a comment, we’d love to hear your feedback.
References:
https://www.mentalhealth.gov/basics/what-is-mental-health
https://www.americanmentalwellness.org/intervention/definitions/
https://www.who.int/features/factfiles/mental_health/en/
https://positivepsychologyprogram.com/what-is-mindfulness-definition/
https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm/
to begin your journey towards your best Self!
