Cultivate a Healthier Mindset

Your mind is a powerful tool. When it functions at its best, the rest of your body responds accordingly. All parts of your body are connected, constantly working to support each other. In honor of Mental Health Month, I've curated some information about the different ways our bodies connect with our minds and how making small changes in your daily routine can influence a healthier mindset. Supporting your mental health allows you to thrive.

Many factors in our daily lives affect our mental health. Seasonal changes, our sense of community, how much we move, what we eat, and how we sleep can significantly influence the quality of our lives. Fortunately, in the Northern Hemisphere, we're currently in the part of the year with more daylight, so at present, fewer people are struggling with seasonal affective disorder (SAD). It's still important to ensure you spend time outside each day to benefit from the sunshine.

Social Connection

Since the beginning of time, we can track the importance of social interaction among humans. Even in the most primitive times, humans hunted, traveled, and coexisted as part of social groups. As our world becomes more technologically advanced and we feel increasingly isolated, it is vital to understand why remaining connected is important. Personal relationships provide a multitude of mental health benefits. Those who feel more connected to others have lower levels of anxiety and depression. Studies show they also have higher self-esteem, greater empathy for others, and are more trusting and cooperative; consequently, others are more open to trusting and cooperating with them. In other words, social connectedness generates a positive feedback loop of social, emotional, and physical well-being.

Human beings have a natural desire to feel that they belong. Studies have consistently shown that staying socially connected improves one's overall health. One study conducted by the National Institute of Health found that social connection is, in fact, a more significant determinant of health than obesity, smoking, and high blood pressure.

Maintaining relationships contributes to a healthy lifestyle, even in the most trying times. Creating and nurturing emotional bonds with like-minded individuals opens the door to friendship. There are many ways to remain social, including becoming active in your community, volunteering, or joining a club or social organization (even virtually).

Physical Activity

Exercising regularly can boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and much more. Studies have shown that exercise is an effective and natural antidepressant for mild to moderate forms of depression. Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%.

Exercise serves as an antidepressant for various reasons. Physical activity promotes changes in the brain, such as neural growth, reduced inflammation, and new activity patterns that foster feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that elevate your mood and energize your spirits. Additionally, exercise can provide a healthy distraction from daily stressors. When your body is in motion, it offers a quiet break from negative thoughts that may contribute to depression.

Regular exercise is one of the simplest and most effective ways to reduce anxiety and enhance concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels, all of which affect your attention and focus. Exercise stimulates the growth of new brain cells, helping to prevent age-related decline. The endorphins released help keep your mind sharp and focused.

Exercise can enhance your sense of self-worth and empower you. By achieving even small exercise goals, you’ll experience a sense of accomplishment, which significantly impacts your overall mindset and mental well-being. Begin by incorporating small goals into your daily routine. Even 15 minutes of low-impact movement, like walking, can enhance brain function and help you feel your best mentally and physically. Focus on an activity you enjoy to eliminate the need for willpower – if you find it fun, you'll be much more likely to stick with it. 

Eat Healthy

When you hear the term “comfort foods,” a well-balanced meal generally isn’t what comes to mind. We tend to reach for “filler” foods to satisfy a void. Think of a pint of ice cream after a breakup or takeout pizza after a stressful workday. Eating in such a way creates an unhealthy cycle, often leaving you feeling regretful and powerless over food. Identifying when and why you turn to food for comfort is the first step in determining how to avoid making the same decision again. Break the cycle by recognizing the difference between physical and emotional hunger. Emotional hunger comes on suddenly rather than gradually developing as your body requires nutrition.

When you're physically hungry, your desire to eat supersedes a desire for a specific food. Healthy options such as a salad or vegetables can satisfy your needs, and you feel content once your stomach is full. Emotional eating involves a specific craving meant for instant gratification. Even when you eat what you're craving, it may not satisfy your hunger, causing you to eat until you’re uncomfortably stuffed. Lastly, emotional eating often leads to regret, guilt, or shame. Eating to satisfy physical hunger makes you unlikely to feel ashamed because you’re simply giving your body what it needs.

Finding healthy alternatives to emotional eating can help cultivate healthier habits and avoid repeating the cycle. 

• If you’re depressed or lonely: reach out to someone who always makes you feel better, play with your dog or cat, or look at a favorite photo or cherished memento.

• If you’re anxious: expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk. 

• If you’re exhausted: treat yourself to a hot cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket.

• If you’re bored: read a good book, watch a comedy show, explore the outdoors, or engage in an activity you enjoy.

Sleep Better

We all know what a good night’s sleep feels like, but how often do we actually get it? Imagine waking up fully rested, ready to tackle any challenge and embracing all of life’s pleasures with gratitude. Doesn’t that sound wonderful? You may be sabotaging your sleep without even realizing it. This is especially true regarding our obsession with digital devices and their usage during the evening hours. Scrolling through your newsfeed before bed might seem harmless, but the blue light emitted from your smartphone (and other screens) can disrupt our internal clock and prevent us from getting a restorative sleep.

Experts recommend avoiding blue light exposure for at least two hours before bedtime. Check your phone settings. Apple’s “night shift” mode (for iOS versions 9.3 and higher) can be accessed from the Settings menu under “display and brightness,” and it’s simple to set a schedule for the hours you use your device before sleeping. Android users can activate this feature by downloading the “Night Mode Enabler” third-party app from the Google Play store.

Make your space conducive to sleep by reducing clutter, keeping your bedroom as dark as possible, using a white noise machine to drown out any outside noise, maintaining a cool temperature (somewhere between 60 and 71 degrees Fahrenheit), and investing in comfortable bedding.

I hope these tips are helpful to you.