Posted February 15, 2024 by H. Kelley Riley, M.D., MBA, Chief Medical Officer
While it is sometimes easier to focus on our physical health, good mental health is just as essential for your overall well-being.
Mental health incorporates your emotional, psychological and social welfare. It affects how you think, act and feel. But, that doesn’t mean that you’re always happy or you’re unaffected by your experiences.
Instead, having a healthy mental state means you’re better able to cope with life’s stressors, engage in better quality relationships, be physically healthy, work productively and realize your full potential.
SummaCare offers seven simple steps to boosting your mental health — so you’re ready and able to make lemonade out of any lemons that come your way. You’ve got this!
Research has linked positive thinking with lower rates of depression. While it’s unclear why, many experts believe positive thinking helps people cope better with stressful situations. Having a positive outlook doesn’t mean you’re never sad or angry. Instead, when you’re feeling negative emotions, a positive outlook means that you don’t let them take over and that you instead use them to respond to the problem.
Taking a break from negative influences, such as the media and negative people, can help you maintain a positive outlook. When a problem arises, seeking ways to find a silver lining can also be helpful.
Writing when you’re angry or sad can help reduce symptoms of depression. When you journal, it helps you express your feelings and understand your emotional reactions. In this way, you can identify negative thoughts and behaviors while taking control to turn them around.
In addition, you can keep a gratitude journal to allow you to recognize and focus on the positives in your life. You can use that space to focus on little things, such as a favorite piece of art or a nice meal, or big things, such as your job, a close friend or a planned vacation. In times of stress or worry, written expressions of gratitude can help you find the silver lining.
Stress is one of the leading causes of anxiety and depression. Incorporating stress management techniques, such as deep breathing, mediation, practicing yoga or mindfulness, can help keep stress at bay.
While schedules can be tight, it’s important to find time each day to relax and unwind. Relaxation is vital for decreasing daily stress and maintaining a healthy well-being. It doesn’t have to be a big time commitment, either. Relaxing activities, such as taking a bath, doing something creative, snuggling a pet, listening to music or reading a good book, can be accomplished in only a few minutes a day — plus, it’s free!
Socializing can reduce symptoms of depression by decreasing feelings of loneliness, isolation and anxiety. Research shows that your body releases endorphins during positive social contact, similar to the physical response after a hard workout, which gives a boost of happiness, while reducing stress. That’s why people who feel more connected to others have lower levels of anxiety and depression.
Your physical and mental health are connected. That’s why maintaining your physical health, such as eating a healthy diet, exercising regularly and getting a good night’s rest, are important for maintaining a positive mental health outlook.
Eating a healthy diet full of fruits, vegetables, whole grains and lean proteins can boost your mood and give you more energy, while exercising regularly releases endorphins in your brain to improve your mood and reduce stress.
It’s also vital to make sure you’re getting enough sleep every night. When you aim to get between seven and nine hours of sleep each night, it gives your body and mind ample time to recharge and rejuvenate so you’re better prepared to face the day.