10 Ways to improve your Mental Health
When it comes to mental health, advice like exercising, meditating, and eating well dominates the conversation, and for good reason – they work. However, there are lesser-known, research-backed strategies that can also make a significant impact on your psychological well-being. Here are ten uncommon yet highly effective ways to boost your mental health, complete with actionable tips.
1. Volunteer for "Micro-Acts" of Help
Psychological research shows that helping others boosts serotonin release, also known as the "feel-good" neurotransmitter. However, you don't need to commit to long-term volunteering. Engage in small acts of kindness, like helping a neighbour with groceries or writing a thank-you note.
Tip: Make it a daily challenge to do one small favour for a stranger, colleague, or friend.
2. Adopt "Rejection Practice"
Most people shy away from situations that could lead to rejection, but studies suggest that intentionally seeking minor forms of rejection can desensitise you to negative emotions. This is known as Rejection Therapy. Over time, it can build resilience and reduce social anxiety.
Tip: Start small by asking for an unlikely discount at your local café. The goal is not to win but to grow comfortable with ‘no.’
3. Manage information overload with "Media Fasting"
The constant stream of news, emails, and notifications can overwhelm the brain, leading to stress and anxiety. Research highlights the benefits of unplugging to regain focus and mental clarity.
Tip: Designate one full day a week to disconnect from non-essential digital content and focus on analogue activities like reading or spending time outdoors.
4. Use "Implementation Intentions" for Mental Blocks
Procrastination often stems from mental resistance to certain tasks. An approach called "implementation intentions," based on behavioural science, involves creating specific “If-Then” plans to overcome this inertia.
Tip: Create a plan for your next challenging task like, "If I feel unmotivated to start this project, then I will set a timer for five minutes to work on just the first step."
5. Optimise lighting for mood
Our environment heavily influences mental states, and lighting is a surprisingly powerful factor. Exposure to natural light enhances mood and regulates circadian rhythms. On the flip side, blue light in the evening can disrupt sleep, increasing stress levels.
Tip: Maximise your exposure to natural daylight, and switch to warm-toned lights at night. Consider investing in a wake-up light to simulate sunrise or blue light blocking glasses if you spend a lot of time in front of a screen.
6. Learn the Art of "Cognitive Reappraisal"
Cognitive Reappraisal teaches you to reinterpret a negative situation more positively. It's an effective tool for managing emotional responses.
Tip: Next time you face stress, ask yourself, "What else could this mean?" For example, a critical colleague might be under pressure, not targeting you personally.
7. Use specific music for Emotional Regulation
While many know music can improve mood, the key is to tailor playlists to your emotional state. Research suggests matching your current emotion and gradually transitioning to a desired state creates the most effective shift. Create a playlist that mirrors your current feelings, then slowly transition to tracks that evoke calmness or joy.
Tip: Explore sound healing classes in your local area, you may be surprised how regulating this can be for your Nervous system.
8. Explore Awe-inducing experiences
Studies on the psychology of awe reveal that experiencing something vast or inspiring can reduce feelings of self-focus, increasing life satisfaction and reducing stress.
Tip: Visit places that inspire awe, like a natural park, or even watch awe-inducing documentaries about space or history.
9. Optimise your Olfactory Environment
Scents can influence your brain's limbic system, which governs emotion and memory. Specific smells such as lavender or citrus have been shown to reduce anxiety and boost focus.
Tip: Experiment with essential oils by diffusing lavender at night or using a citrus-based scent while working. You can also explore other senses. Click here for our guide.
10. Balance Self-Improvement with Self-Compassion
While personal growth is beneficial, studies show that relentless self-criticism can undermine mental health. Self-compassion, on the other hand, fosters resilience and emotional well-being.
Tip: Treat yourself as you would a close friend. When you make mistakes, remind yourself it's okay to be imperfect and focus on what you can learn.
Improving mental health doesn't have to involve drastic changes. By weaving these intelligent, lesser-known strategies into your daily routine, you can pave the way for a more balanced and fulfilling life. Experiment with the techniques that resonate with you, and see how small, mindful adjustments can have a big impact.
If you are struggling with your mental health, don't hesitate to seek professional help. If you want more tips or guidance but don’t want to commit to therapy, explore our online courses to gain new skills and deepen your understanding of yourself.