Take Charge and Improve Your Mental Health in 6 Simple Steps

According to the World Health Organization (WHO):

1. Talk About or Write Out Your Feelings

Expressing our emotions has often been seen as a sign of weakness, but keep in mind, invalidating and suppressing feelings can become toxic to your mental health over time.

Repressed feelings don’t just disappear—they build up. This can cause you to feel overwhelmed, so it’s crucial to acknowledge these emotions by talking to someone you trust. Just having someone listen can be comforting, and opening up can help you create space for healthier emotions.

If you don’t feel comfortable speaking to someone yet, start by writing your thoughts down in a journal. Journaling can be a great way to let out and explore your feelings. Don’t think too hard about it—just write down whatever comes to your mind and what’s bothering you.

2. Get Moving

Exercise is a powerful antidote to stress and other negative feelings. This is all thanks to endorphins.

When you work out, your body releases endorphins—neurochemicals that act as natural pain and stress relievers. This boosts your mood and helps you feel good. Research also illustrates the positive impact exercise can have on depressive symptoms and anxious behavior.

If you’re someone who doesn’t exercise very often, start small and work your way up. For example, begin by walking around your neighborhood for 15 minutes. When you feel comfortable enough, increase this duration to 30 minutes.

If you feel like you can do more, go for it! Whether that means picking up the pace and going for a jog or a moderate hike, do what makes you feel good.

3. Eat Nutritious Foods

Never forget—you are what you eat. What you consume affects your body, and this includes your brain.

The brain and nervous system rely on nutrition to function properly, so be sure to nourish them by boosting your diet with the following:

• Complex carbohydrates: Carbs help fuel the natural development of serotonin in our bodies. But before you reach for that good-looking piece of thick, Texas toast, it’s essential to consume the righttype of carbs to win these benefits. In other words, opt for complex carbs like sweet potatoes, quinoa, brown rice, and oatmeal.

• Lean protein: Choose chicken, fish, eggs, soybeans, nuts, and seeds. These foods contain fatty acids, which play a vital role in promoting cell membrane health and initiating communication between brain cells.
• Vegetables and fruits: Research illustrates a high intake of fruits and vegetables can fuel “higher levels of optimism” and self-efficacy and decrease psychological distress.

4. Take Breaks

Be easy on yourself. If there are moments when you feel overwhelmed or feel it’s especially difficult to get certain tasks done, take a break by engaging in activities like:

• Breathing exercises: Try the 4-7-8 breathing method. This simple but powerful technique can bring your heart rate down and foster a sense of calm.

Place the tip of your tongue behind your upper front teeth and exhale through your mouth. Then:

1. Close your mouth and inhale through your nose, counting to four.
2. Hold your breath for a count of seven.
3. Exhale through your mouth, making a whoosh sound for a count of eight.
4. Repeat steps 1-3 as needed.

• Reading: Take your mind off of your worries by indulging in a book. Research shows reading can minimize stress by roughly 70 percent and is more effective than having a cup of tea or listening to music. Also, reading makes your brain stronger, which might help reduce your risk of developing dementia.

• Cooking: Creating something healthy and delicious for yourself is a great way to practice some self-love. Using our recommended foods above, put together a nice meal for yourself and loved ones.

The important thing is that you do something that makes youfeel good and a little bit more like yourself again.

5. Do Service for Someone

Taking time to give back to others can help you feel good. Altruism has been linked to mental and physical well-being. Research also illustrates people who give money to a charity activate their “pleasure centers” in the brain. Additionally, helping and being kind to others is a great way to build your self-esteem and stay connected to a community.

6. Incorporate Supplements into Your Diet

Last but not least, incorporate supplements into your diet. Supplements can ensure you’re nurturing your body and mind with the nutrients they deserve, helping to maintain your overall mental well-being.

Keep in mind, everyone’s bodies and circumstances are different, so we recommend speaking with your doctor before taking these supplements.

GABA Supplements

GABA, or gamma-Aminobutyric acid, is an amino acid that’s produced naturally in the brain. Its primary role is to minimize the number of neurons in your brain and central nervous system, which balances out your mood.

Incorporating GABA supplements into your diet can help you better manage stress and anxiety and gain a healthy night’s sleep.

L-Tryptophan

L-Tryptophan is another amino acid, which the body converts into serotonin—a hormone that stabilizes our mood (it’s often called the happy chemical).

Taking L-Tryptophan supplements can promote:

• Normal circadian rhythms
• Healthy sleep patterns
• Healthy serotonin levels
• Mood balance

Organic Ashwagandha

Classified as an adaptogen, organic Ashwagandha is an ancient medicinal herb. You can take this supplement to help your body manage stress and provide brain support you may be lacking.

L-Theanine

L-Theanine is an amino acid that’s commonly found in green and black tea and certain types of mushrooms. Known to reduce stress and anxiety, L-Theanine supplements can help you navigate through trying circumstances with a bit more ease.