There are so many things that affect your mental well-being and most of them are in your control. What you eat, how often you move, your thoughts and who you surround yourself with all affect your brain. And although genetics do play a role, your choices throughout each day have the biggest impact. Here are 8 little lifestyle changes to boost your well-being starting right now.
Sleep is everything
Without proper sleep, you are pretty much guaranteed added stress, anxiety and poor choices throughout your day. In addition, did you know that it’s very important to get the sunlight into your eyes early in the morning to set your circadian rhythm; which will energize you for the day and calm you for sleep at night.
Digestive health is a close second
Who would have thought that going to the bathroom each morning had a direct affect on your mental wellness? Second to sleep, starting the day with a bowel movement is essential to your health. Before anything else, as soon as you get up and take in the light, drink a full glass of water and rest calmly for a few minutes. This will not only hydrate you after a full night of sleep, but will also get your internal organs working more quickly.
Practice how you repond
You can’t always control what happens to you, but you most certainly can control how you respond to it. We are conditioned to go from zero to one-hundred when faced with a stressful situation; which only negatively affects our mental health. Instead, practice not reacting, breathe and remind yourself of what you’re grateful for while trying to see the humor in your situation. With time, this will become a part of your lifestyle and you’ll live in greater peace overall.
Cut the caffeine
Although you may love, or even be addicted, to your morning, or afternoon, joe, it’s a fact, coffee causes anxiety and depression. It’s a drug and does require a slow withdrawal to kick the habit. But if that’s not possible for you, consider drinking less coffee or switching to a decaf.
Have to move!
It’s a fact! Exercise is an antidepressant. And if all of us worked out each day, there would be a lot less mental health issues in our world. It does take effort, not only to do the exercise itself, but to also find the time; which is ultimately why most do not. Here’s the answer! Just do something. It could be one of my favorites, the 10-minute solution butt lift workout in your living room, or a walk around the block after dinner. It doesn’t matter, you just have to move. And once you get started, you may keep going because it makes your brain feel so good.
Keep your tribe small
Be honest, do the people who surround you each day make you feel better or worse? Since energies are contagious, you must be selective of what you allow in your life. Relationships must be 50/50 to work and should bring happiness and laughter, not anxiety and depression. Although it is difficult to cut ties with those who don’t have your best interest, it’s essential to your well-being; keep your tribe small.
Go to bed by 10pm
Our system is ready for rest about three hours after the sun sets. If we push this time later, the body gets overtired and this state of exhaustion actually causes racing thoughts, anxiety and tossing and turning. Remember, it all goes back to sleep, the most important lifestyle change on this list of boosting your well-being so be sure you are getting your 7-8 hours each night.
Write down your thoughts
Writing things down helps in so many ways, but especially when dealing with your mental health. Carrying around thoughts that continuously play with your mind all day have a detrimental affect on your sleep. Whether it’s a journal or just a notepad next to your bed, write down what’s on your mind. This act is like removing the thoughts from yourself so that you can allow your mind to relax and let go. Try it tonight.
