Health Tips: 8 Things You Can Do To Improve Your Mental Health
Have you ever wondered what healthy habits you should add to your list of to-dos? We all should give enough time and attention to our mental health, and what a better way than to adopt some new, healthy habits along the way? If you keep at a habit, sooner or later it can feel like a part of you. So the healthier, the better. Looking for advice on how to improve mental health? Here are a couple of mental health tips to help you out!
Source: Psych2Go
Source: Psych2Go
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00:00 (upbeat music)
00:02 Hey, Psych2Goers, welcome back to our channel.
00:08 Have you ever wondered what healthy habits
00:10 you should add to your list of to-dos?
00:13 We all should give enough time and attention
00:14 to our mental health,
00:15 and what better way than to adopt
00:17 some new healthy habits along the way?
00:19 If you keep it a habit, sooner or later,
00:22 it can feel like a part of you.
00:24 So the healthier, the better.
00:25 Here are eight healthy habits
00:27 to improve your mental wellbeing.
00:29 Number one, adopting an upright posture.
00:33 Attention!
00:34 It's time to stretch out those muscles
00:36 and stand like you mean it.
00:38 According to a study in the Journal of Behavior Therapy
00:40 and Experimental Psychiatry,
00:42 upright posture can have a positive effect
00:44 and reduce fatigue.
00:46 The preliminary study's conclusions suggested that
00:48 adopting an upright posture may increase positive effect,
00:52 reduce fatigue, and decrease self-focus
00:55 in people with mild to moderate depression.
00:57 Are you hunched over your phone right now, computer?
01:01 How's that posture looking?
01:02 Number two, practice positive thinking.
01:05 Research continues to show that your thoughts about yourself
01:08 strongly affect how you feel.
01:10 The best way to change any negative feelings you may have
01:13 is to counteract them with a positive one.
01:16 According to psychologist Patricia Hartnack,
01:19 when we perceive ourself and our life negatively,
01:22 we can end up viewing experiences
01:24 in a way that confirms that notion.
01:26 Instead, practice using words
01:28 that promote feelings of self-worth and personal power.
01:31 So instead of saying, "I was horrible at my math test,"
01:34 use positive words and self-compassion like,
01:37 "I'll study harder next time,
01:38 "and then I'll do better on the next test."
01:40 Number three, take a walk in nature, my favorite.
01:44 Ah, nature, is there anything quite like
01:46 the green grass between your toes,
01:48 the blue skies above your head,
01:51 the warm sun burning your nose?
01:55 Forgot the sunscreen.
01:56 A simple walk in nature can have the ability
01:58 to boost your mental wellbeing,
02:00 according to research published
02:01 in the Journal of Positive Psychology.
02:03 A 2019 study from Canadian researchers
02:06 found that merely five minutes of contact
02:08 with the natural world improves mood, human health,
02:11 self-esteem, and general emotional wellbeing.
02:14 According to the research study,
02:16 results indicated that brief nature contact
02:19 reliably improves both hedonic
02:21 and self-transcendent emotions.
02:23 Time for a nice walk in the park with your dog.
02:26 Of course, don't forget to bring the sunscreen this time.
02:30 Number four, hug someone.
02:32 Sometimes we just need a hug.
02:35 Maybe that's what your parents once told you.
02:37 And sometimes they're right.
02:40 According to findings from a 2011 study conducted by UCLA,
02:44 oxytocin's receptor gene is linked
02:47 to self-esteem and optimism.
02:49 Oxytocin is often known as a cuddle hormone.
02:52 So I'm sure you can guess what releases oxytocin.
02:55 Hugging, along with kissing, snuggling,
02:57 and physical touches.
02:59 Hugging is a great way to release that hormone
03:01 and perhaps increase your self-esteem
03:02 and optimism in the process.
03:04 According to the study, life scientists identified
03:08 for the first time a particular gene's link
03:10 to optimism, self-esteem, and mastery,
03:13 the belief that one has control over one's own life.
03:16 Three critical psychological resources
03:18 for coping well with stress and depression.
03:21 Sounds like a good hug is sure to give a boost
03:23 to your mental wellbeing.
03:24 Number five, spend time with your furry friend.
03:28 Got no one to hug?
03:29 How about your dog?
03:31 Don't have a furry friend?
03:33 Now might be a good time to get one.
03:35 Need to be convinced?
03:36 A 2019 research study examined the effects
03:39 and cortisol levels of college students
03:41 who spent 10 minutes with animal visitation programs.
03:44 The student's stress hormone, cortisol,
03:46 decreased with just 10 minutes of petting cats and dogs.
03:50 The research article notes,
03:51 a 10-minute college-based AVP providing hands-on petting
03:55 of cats and dogs provides momentary stress relief.
03:59 So when you go on that walk in nature,
04:01 make sure to bring your furry friend with you.
04:03 Number six, exercise.
04:06 Exercise is not only important for our physical health,
04:08 but our mental wellbeing as well.
04:10 Regular exercise releases endorphins,
04:12 which make us happy naturally.
04:14 According to an article from Myoclinic,
04:16 exercise can release feel-good endorphins.
04:19 Natural cannabis-like brain chemicals,
04:22 endogenous cannabinoids,
04:24 and other natural brain chemicals
04:26 that can enhance your sense of wellbeing.
04:28 That dog walk in nature really will pay off.
04:32 Number seven, get enough sleep.
04:34 You may have heard adults need a good eight hours
04:37 of sleep each night.
04:38 Well, you definitely heard right.
04:41 We need a good night's rest to recharge
04:43 with enough energy for the next day.
04:45 Not getting your eight hours of sleep every day
04:47 has been shown to negatively affect your mental health.
04:50 What makes things worse is 60 to 90% of patients
04:53 with depression also have insomnia,
04:55 according to the Sleep Health Foundation.
04:57 So people whose emotional wellbeing
04:59 may already be suffering are possibly
05:01 causing further health problems
05:02 by not being able to get their full rest.
05:04 Not only do you get grumpy and groggy
05:06 from not getting enough sleep,
05:08 but it's not the best for your emotional wellbeing
05:10 in the long run.
05:11 And number eight, keep a gratitude journal.
05:15 Expressing gratitude can work wonders
05:16 for our mental wellbeing.
05:18 Gratitude has been linked to increased happiness,
05:20 mental health, and improved wellbeing,
05:22 according to psychologist Patricia Hardeneck.
05:25 Hardeneck notes that the best researched method
05:28 to increase feelings of gratitude
05:29 is to keep a gratitude journal
05:31 or write a daily gratitude list,
05:33 which means every morning before that walk,
05:36 write down something you're thankful for,
05:38 no matter how grand or simple.
05:40 And at the end of the day,
05:41 you know, when you go to bed early
05:43 for those full eight hours,
05:45 write down a few more things you appreciate
05:47 before you hit the sheets,
05:48 hopefully with your snuggly pet by your side.
05:51 So will you practice some of these habits?
05:54 Which one will you try out first?
05:56 Let us know in the comments below.
05:57 If you enjoyed this video,
05:58 don't forget to click the like button
06:00 and share it with a friend.
06:01 Subscribe to Psych2Go and hit the notification bell icon
06:04 for more content like this.
06:05 And as always, thanks for watching.
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