15 Non-Negotiable Tips for Mental Health & Well Being

Mental health is health. While the societal conversations around it are progressing, ask yourself: Do you value your mental health as much as your physical health?

It stems from an understanding of how you feel about yourself, your relationships and your abilities to navigate through difficult times. Amidst your deadlines, work, family and the constant quest to 'figure things out,' have you taken a moment to breathe, spend time with your pet, or simply enjoy a quiet walk in nature? These small acts can make a significant difference. Sound familiar?

Now, give yourself a few minutes, get a warm cup of tea, perhaps by a window with a view, and delve into 15 major tips that will help you prioritize your mental health every day.

Embrace the present moment

Mindfulness and meditation can help you stay connected to the present, reducing anxiety and stress. If you notice, most of the time, the mind is wandering towards something that happened in the past. “How did you feel at that time?” When you reflect on this during meditation, it can help in providing insights into your emotions.

Prioritize sleep

A good night's sleep is crucial for mental health and a stable mind. Ensure your bedroom environment is conducive to rest- for this, ensure that the temperature is cool and dark. Also, focus on maintaining a consistent sleep schedule.

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Stay active

Your physical and mental health are intertwined. You might have noticed that a quick 10 minute run or dance session immediately calms down your mind. This is because exercise releases endorphins. Regular exercise not only keeps your body fit but also boosts your mood and reduces stress.

Maintain connections

You might have heard a zillion times, “Humans are social animals.” When you interact with your loved ones and express openly, including talking about something that’s troubling you, their supportive gestures can significantly improve your mood and enhance your mental health. Even a simple chat with a friend can make a difference.

Engage your senses

In this busy world, it’s very easy to lose touch with your inner self. In this case, engaging your senses serves as a powerful way to anchor your mind to the present moment  through activities like listening to music, taking nature walks, or even savouring your favourite meal which can be calming and uplifting.

Eat healthy

What you eat directly affects your mental health and well being. When you consume a brain-healthy diet rich in nutrients, it improves your immune system and may provide the energy required for dealing with stressful situations. Focus on having omega-3 fatty acids, antioxidants, and essential vitamins to enhance mental health.

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Limit screen usage

Do you keep an eye on your screen time throughout the day? Continuously scrolling down through social media exacerbates stress and anxiety. Ensuring that you’re taking breaks from screens and spending time outdoors can rejuvenate your mind.

Do something you love

Ever wondered, “When am I ever going to get to do something I love?” Make sure that you take time out of your schedule either daily, weekly or bi-weekly to do something that gives you meaning- can be painting, dancing, reading a book, watching your favourite show, this can enhance your mental well-being.

Practice gratitude

“My mind is not stable.” Ever thought this for yourself? The main reason you might feel anxious is because your mind is more likely to divert towards the negative aspects. In this case, rewiring the brain to focus on positive experiences and expressing gratitude can shift your perspective and improve mental health.

Set boundaries

This is one of the most effective ways on your path to self love. While it’s important to maintain relationships, you need to prioritize setting healthy boundaries as to what you will and won’t do, when you will be available and with whom you will or will not be doing things with. Learn to say no and ensure you don't overextend yourself. It's crucial for mental and emotional well-being.

Avoid alcohol and drugs

Many people tend to turn to alcohol or drugs to get immediate relief from trauma or emotional pain but in the long term, these things alter your brain’s chemistry affecting your mood and behaviour such that it can lead to mood swings, depression, anxiety, and other mental health disorders.

Journal your thoughts away

When you write down your thoughts, you gain clarity and understand your emotions better. It helps to get relief from the burden of pent up feelings which reduces stress and offers a fresh perspective on matters that require problem solving.

Spend 15 minutes in sunlight

When your skin is exposed to sunlight, it synthesizes Vitamin D which has been linked to mood regulation. It also regulates the circadian rhythm or body’s internal clock which leads to improved sleep cycles which directly affects your mental well being.

Smile more often

When you smile, the brain releases neurotransmitters like endorphins and serotonin which are associated with happiness and act as mood elevators. Smiling, even when done forcefully, reduces the secretion of cortisol, the stress hormone which makes you calm and composed.

Seek professional help

If you feel yourself in a difficult mental space that you can’t get out of, don't hesitate to seek professional assistance. Getting therapy and mental counselling can provide valuable insights into your thinking patterns and behaviour and offer coping strategies that you can apply in the long run.

Make an effort to priortize mental health, not just for yourself but also for those around you. Regularly extend a hand and ask, "How can I help you?" Let's make this world a better place.