Throughout my teens, I suffered from bouts of depression. Through my 20s and early 30s, I began having panic attacks and severe anxiety. I didn’t experience significant grief or trauma, although I later learned that depression was inherent in my family.
At their worst, depression and panic attacks can feel overwhelming. In their depths, it’s hard to imagine being free from the anxiety or returning to a time before they first hit. You soon feel a sense of doom and helplessness. Even between bouts of anxiety, there is a lingering fear of anticipating the next. The general feeling is that things will get worse rather than better.
But that’s not the case. Regardless of where key issues stem, you can adopt habits and behaviours that improve your mental health. What works for someone may not work as well for another. Still, by experimenting and studying your moods and reactions, you can form personal rules that lead to improved mental health.
Here are mine.
Make daily exercise a habit
If there was one thing I could tell my younger self, it would be to exercise more. I had to reach my lowest point before I understood how physical health was vital to improving my mental health. I never understood how closely mental and physical health were related. When I started regularly working out, my mental health significantly improved.
Regular exercise reduces anxiety and depression and improves cognitive function while raising self-esteem. Exercise releases endorphins to chemically ease low feelings and reduce stress. Certain types of exercise, like running and cycling, cleared my mind. During such exercise, it pushed negative thoughts to one side and allowed me to think more logically and creatively. It also helped me sleep much better, sleeping much deeper and waking up feeling genuinely refreshed and more ready for the world.
Prioritize getting good sleep
Poor mental health impacts your sleep. Poor sleep seriously affects your mental health. I understand it’s not as simple as deciding to get a good night’s sleep, especially when anxiety keeps you awake. However, trying to improve your sleep should be a priority. Lack of sleep and tiredness soon lead to low self-esteem and stress, making it harder to sleep well. It’s essential to break the cycle.
As I mentioned above, regular exercise can drastically improve your sleep. The minimum should be 150 minutes of exercise per week, but if attainable, you should aim for 20–40 minutes of good exercise daily. I also spent a lot of time perfecting my sleeping space. I invested in high-quality bedsheets and pillows, and blackout curtains. I also use a blackout eyemask and ear putty while travelling. Aim to make your sleep space comfortable, dark, quiet, and cool.
Another important tip; always make your bed first thing in the morning. Having a nicely laid bed to get into every night makes a big difference.
Get the basics right
As well as getting regular exercise and good sleep there are other basics you need to get consistently right. This includes eating clean and healthy, limiting coffee intake, and limiting/avoiding alcohol. While these may not seem heavy vices, poor eating, too much caffeine, and alcohol use leave you vulnerable to anxiety and depression. Getting these basics right is the foundation for good mental health.
You need to understand your triggers and the things that need to be totally banished from your lifestyle but can allow other things in proportion. It’s OK to have a fatty meal every now and again, have a social drink, or stay out late some nights. As long as doing these things doesn’t rock you mentally. But the rules still remain, and 90% of the time, you have to limit and avoid the things that can make you mentally vulnerable.
Forgive yourself
Never let poor decisions or bad mistakes eat you up. It’s healthy to acknowledge the errors we make and learn from them. It’s not healthy to dwell on them after that. At my lowest, I would blow small mistakes out of proportion and cause myself unnecessary worry and regret. A little bit of worry isn’t a bad thing; we should be aware of potential dangers and have a conscience. But worrying too much serves no purpose and leads to mental stress and anguish.
Mistakes are life’s greatest lessons and the pathway to becoming the best version of yourself. Continue to acknowledge your mistakes and then forgive yourself. Make a promise to yourself that you will do better next time. Doing something positive is the best way to make amends for an error. Concentrate on doing good deeds and bring back your karma.
Challenge negative thoughts
Growing up, I always accepted I was a negative person. It took me years to understand I could challenge my negative thoughts. You are not your thoughts. That’s hard to get your head around, but it’s essential to understand. Who you are to the world is more related to the actions you take and the words you speak. You are the filter, not the instinct.
If you feel too many negative thoughts running through your mind, remember, this is YOUR mind. Take back control. Either change the focus and get busy being creative or organizing something that needs your attention. Or challenge those thoughts with logic and balance.
When I have a negative opinion or reaction, I force myself to give two positive responses. For every negative response, I must provide two positive or optimistic responses. The goal isn’t to go from being a negative person to a positive one; the aim is to have a balanced view.
Keep your friends close, keep your enemies far away
Take responsibility for the people around you. Being close to people and sharing your life with others is an enriching way to live. But it’s also essential to choose who those people are with care. It’s best to look at the people in your life as the inner and outer circle. Outer circle people can be anyone you like or need to be around. But to be considered part of the inner circle, the relationship needs mutual love, respect, and care.
Only let those who want the best for you be a part of your inner circle, and always want the best for them. Even with family members, you need to manage your relationships. Just because someone is related to you doesn’t give them a free pass into your inner circle. There are no exceptions to this rule.
Have a go-to person
For me, it’s always been important to have at least one go-to person in my life. Someone who knows what I’m going through and will be there to talk or listen when I hit those challenging moments. You don’t need that person to be an expert in mental health. You just need someone to be there and be supportive. It can often make a difference just knowing you have someone willing to be there.
Whether it’s a close friend, a family member, or a stranger on the end of a helpline. Sometimes we just need someone to tell us everything will be OK.
Be someone’s go-to person
When we can get on top of our mental health, it’s our responsibility to promote good mental health to others and be there for the ones we love and care about. Being supportive of others, offering advice or just listening can be a form of therapy for your mental health. Knowing you are doing something positive can raise your self-esteem and give you a greater sense of worth.
If you share common issues and concerns with someone, talking them through can be a kind of brainstorming. Trying to improve mental health requires a lot of trial and error, noting your triggers and what makes a positive impact. Helping someone work through this can be very rewarding, especially seeing them progress. Make sure everyone in your inner circle knows when you are available to listen and help, no matter what they are going through.
