When we begin taking care of our health we start by eating right, exercising, and drinking water. Definitely the three go to’s. However, the part of our health that we often overlook or neglect is our mental health. 

Mental health is a huge part of living a healthy and balanced life. It can impact how we feel, think, cope with stress, relate to others, and the decisions that we make. 

We all have days where we feel sad, depressed, or anxious and that is ok (especially after the year we just had). When those days turn into weeks or months then it might be something you want to start to look at more closely. 

Most people don’t pay attention to the emotional messages they are getting and try to tough it out or use things like alcohol or drugs to distract themselves. We don’t want to burden others with our problems so we bottle it up or think this is just how we are and don’t see how it can change. 

The good news is things can always change. There are many ways that you can naturally begin to boost your mood and change your mental health. 

Exercise. One of the biggest things you can do to help improve your mental health is to exercise regularly. Exercise releases endorphins, your body’s feel good hormones. You don’t have to do crazy amounts of intense exercise. Just 15-30 minutes of blood pumping exercise 3-5 times a week will help to ease stress and change your mood. 

Get plenty of sleep. Your sleep habits are important. You want your body to be able to go through all the sleep cycles so it can rest and repair. Develop an evening routine for yourself. Make sure you shut off all your electronics at least 30 minutes before you go to bed. Try to go to bed and wake up at the same time each day. Keeping your room dark and the temperature cooler (think 68 degrees or cooloer) will also help.

Meditate. A 2014 study by John Hopkins University showed that meditation can improve psychological stress like anxiety, depression, and even pain. There are so many different styles of meditation, all of which are beneficial. There are apps like Insight Timer and Headspace that have different styles and different teachers so you can figure out which one works for you.

Get outside. Research shows that getting outside for a walk helps reduce anxiety and depression. Being outside helps us tune back in to ourselves. Nature helps to slow us down and become a human being instead of the human doing we are most days. You don’t even have to do anything while you are outside. Even sitting outside and reading a book can help “reset” you. 

Connect with others. Social connection has been shown to help lower anxiety and depression. It helps us regulate our emotions, feel more empathy, have higher self-esteem, and even improve our immune system. This last year has made so many people feel disconnected from their friends, family, and community. Even just picking up the phone and call a friend or loved one can help you feel more connected. 

The best part of these natural methods is they are free and you can start them today. Just start with one and notice the impact it has on you. Add more as you feel ready. Don’t hesitate to reach out to a professional if you need one on one help.