Straightforward Methods to Boost Your Mental Attitude
In our day-to-day lives, we run into a swarm of stresses: jam-packing our schedules, battling imposter syndrome, wrangling family disputes. It's impossible to solve everything at once, but small tweaks can help tackle some of these everyday challenges, boosting your mental health in the process. Below, a rundown of ten strategies that'll help you rise above the stress.
Say No Like a Boss
We often book ourselves solid because the future feels far off, and we disconnect from our future selves, says Seattle-based psychologist Ann Marie Roepke, PhD. Her advice: "Think about what you'd decide if the event were tomorrow." Then, and only then, respond accordingly.
Don't Trust Everything You Think
When a negative thought about yourself pops into your brain, recognize it as just that – a thought. "Feelings are not facts," says Olivia Verhulst, a New York City-based licensed mental health counselor specializing in trauma. Simply acknowledging it can put some distance between you and the negative thought.
Boost Creativity by Getting Bored
It's tempting to work on a project nonstop, but many people struggle to focus on a single task for long periods. Break up your day – and your thought patterns – with an activity that's repetitive and requires minimal brainpower, such as vacuuming or gardening. Give your mind a chance to wander, possibly to new ideas! When you sit back down to work, you may find yourself getting more done.
Don't Blame Winter for Your Depression
It's also not proven that darkness inevitably drags us down. Research suggests that the rate of winter depression increases with latitude, leading psychologists to believe lack of daylight is the culprit. However, data shows that winter depression rates don't necessarily increase as you head north, which sheds doubt on this assumption[3]. Light therapy and cognitive behavioral therapy have proven effective for some people with Seasonal Affective Disorder.
Practice Gratitude
No one constantly exudes gratitude, but you can train yourself to do so, says Melissa Shepard, MD, a psychiatrist in Prince Frederick, Md. "I tell people to think of gratitude less as an emotion and more as a behavior. If you practice gratitude enough, it's going to become more natural." This could mean taking a moment after your partner compliments you to engage in a conversation about it. Or maybe noticing the dinner you managed to cook tonight. It's all about appreciating the little things[6].
Sit Up Straight
Good posture not only turns you into an upright citizen, but it also increases energy and improves your mood[7]. Elizabeth Broadbent, PhD, professor of psychological medicine at the University of Auckland in New Zealand, working with her colleagues, found that sitting in an upright position reduced feelings of tiredness and increased positive emotions in people with mild to moderate depression[8]. Standing up straight allows you to take in more of the world around you, keeping your mind stimulated and alert.
Cultivate Patience
It's only natural to get irritated with the people we love most. To minimize this, experts recommend learning to practice patience. Start by observing your reactions when you're impatient and when you're trying to be calm, suggests Elizabeth Earnshaw, a licensed marriage and family therapist in Philadelphia. Choose one high-emotion response, such as a raised voice, and replace it with one of your patient responses, such as taking a deep breath[9].
Learn to Ask for Help
Everyone needs a helping hand from time to time. The key to receiving the help you need is being specific. Avoid expecting people to be mind readers – communicate clearly and directly. For example, instead of saying, "I hate going to the dentist, especially alone," try, "I get really anxious at the dentist. Would you come with me?" Since helping feels good, don't diminish your potential helper's positive feelings by apologizing or complaining[10].
Becoming a Helper
Ever offered help that triggers someone's annoyance? Instead of pushing your assistance onto someone, try asking, "How can I support you in making this change?" says Emily Edlynn, PhD, a clinical health psychologist in Oak Park, Ill. Express your willingness to help and ask for guidance on how you can best assist[11].
7 Mental Health Boosters You Can Start Practicing Today, According to the Experts
[1] American Psychological Association[2] Barking Up the Wrong Tree: The Surprising Science Behind Why Everything You Know About Success Is (Mostly) Wrong by Eric Barker[3] The Happiness Advantage by Shawn Achor[4] Clinical Psychology: Contemporary Viewpoints and Applications[5] Journal of Technology in Human Services[6] Psychology Today[7] Proceedings of the National Academy of Sciences[8] Journal ofBehavioural Medicine[9] Psychotherapy Networker[10] The Art of Asking[11] New York Times[12] Harvard Business Review
- Practicing gratitude can boost your mental health and improve your mood, according to Melissa Shepard, a psychiatrist in Prince Frederick, Md.
- For wellness advice on managing stressors, consider learning to say no like a boss, following Seattle-based psychologist Ann Marie Roepke's guidance of thinking about what you'd decide if the event were tomorrow before responding.
- If you're struggling with stressors and want to improve your health, try implementing small tweaks like cultivating patience or boosting creativity by getting bored with repetitive activities.
- On the 25th, RSVP for the wellness event that promises stress reduction techniques and mind mood improvement strategies. There, you may receive further advice on tackling stressors in your life.
