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I think it’s safe to say that when a pandemic hits, it hits hard on our mental health. According to studies, 1 in 4 Americans deal with mental health issues. It can feel impossible to find the light when you’re in a dark place (or even stuck in a rut), but these tips to improve mental health are simple changes that you can make that will have such a great impact on your daily life.
Because of Covid, more people than ever have been stuck at home. Being home can be a great thing, but it can also easily wear on your mental health.
Being a stay at home mom, it can be very easy to put my own health on the backburner to take care of my family. I have learned that while it is nice to try and put others first, it can cause more harm than good if you’re not taking care of yourself – especially your mental health.
Recently, I was really struggling with my mental health and was not in a good headspace. I knew I had to make some changes so that I could start feeling like myself again. These are 12 changes I made to my routine that have totally helped me get back to a good place.
This post is all about tips to improve mental health.
Tips To Improve Mental Health
Open your blinds
This may seem like a no-brainer, but it is absolutely the first thing I had to mention. We have semi sheer bamboo shades in our house. Light filters through and because of this, there were days that I wouldn’t open the shades because we were getting some light in anyways. Also, because of laziness (not gonna lie). Once I started opening all of the blinds every morning I noticed a dramatic difference. Seeing the natural light pour into your home is an instant mood booster. Getting that Vitamin D is super important! So even if you’re like me and have sheers, open EVERYTHING all the way! The difference is beautiful and necessary – especially if you’re working from home or at home a lot.
Gratitude Journal or Read Bible
One change that I feel is totally necessary in starting your day off on the right foot is doing a gratitude journal and/or reading your Bible. It is vital that you do not start your day by scrolling instagram or staring at your phone. Start the day with gratitude, positive thinking and quiet time. This little change will help you appreciate the simplicity and answered prayers that you have going on in your life instead of starting off your day with comparisons on social media. As tempting as it may be to pick up your phone first thing in the morning – DON’T!
My favorite is the 5 minute journal (linked below).
Get Ready
When you are in a slump or depression I get how easy it can be to just roll out of bed with minimal effort. Especially if you are at home, staying in pajamas or comfy clothes seems like an obvious choice, but when you put the effort into an outfit, throw on some makeup and brush your hair, it really helps lift your mood and feel more confident. It does not have to be anything crazy – simply putting on jeans and a sweater instead of leggings helps to make you feel a little more put together and instantly is a confidence boost.
Some of my favorite products to quickly look a little more put together.
Stay Hydrated
H2O, people. Start your day with a glass of water. Studies show it boost your metabolism and your immune system when you start your day with water. Sounds like a win win to me!
Get Outside
There are so many benefits to being outdoors. I know sometimes it’s hard to find the time, but even if you can go on a ten minute walk or sit in the sun for ten minutes, try to do it. Getting outside gives you Vitamin D, lessens anxiety, lowers blood pressure and improves sleep (just to name a few benefits). Being in nature is basically free therapy, so REALLY try to make time for the outdoors.
Create Lists
This is something that has personally helped me. Often times when there are a lot of tasks that need to be completed I feel so overwhelmed that I won’t do any of them. I started making lists first thing in the morning as a way to help myself stay organized and have a visual for what I need to accomplish in a day. As I complete a task I check it off the list. This simple routine helps me to stay on task, stay focused and stay motivated. Every check mark is like a little victory 🙂
Here are a couple really great daily notepads. One even has a spot for gratitude!
(click picture to shop)
Talk To Someone
Do not struggle alone. You may feel alone, but you are not! If you are struggling reach out to someone and let them know. Call and schedule an appointment with a professional. You do not have to keep your feelings and emotions inside. Getting your feelings off of your chest will be such a relief. And believe me – SO MANY people are dealing with mental health struggles – there is no need to ever feel ashamed or embarrassed.
Do Something You Love
Sometimes we can get so caught up in life that we forget to make time for the things we love. Remember to do things that bring you JOY. Paint a picture, take a bath, play basketball, take a coffee break – it is important to remember to refill our Joy Jar. Try to find little happies in every day – make this a priority!
Read a Book
Studies show that reading aids in sleep readiness, lowers blood pressure, fights depression symptoms and reduces stress. There are so many other benefits to reading, too. If you’re not a book person then pick up a newspaper or magazine. 15 mins before bed is a great place to add this into your routine.
Exercise
I think the benefits of exercise are a no brainer, but I know how hard it can be to fit exercise into your schedule or to just take that first step. Everyone always says starting is the hardest part. Even if it’s just 20 minutes a day to get your blood pumping – try to fit it in. Exercise increases confidence, reduces stress, improves mood, boosts energy, promotes better sleep and overall positively impacts your health in so many other ways.
Limit Screen Time
Whether we realize it or not, screen time has such a negative affect on us. It can lead to self doubt, restlessness, trouble sleeping, headaches, and poor mood. While having a phone and being in front of a screen realistically is something that many of us need, it is important to make sure that we are not letting it consume us. One rule of thumb I have is no phones first thing in the morning and no phones right before bed. Instead, I try to do my gratitude journal in the morning and read before bed. This will drastically help you sleep better, be in a better mood and overall feel better. This can be a hard habit to break, but keep trying and eventually your new routine will be established.
Get Adequate Rest
Getting enough sleep is SO important! It is hard to slow down and I know lots of people have trouble sleeping. Don’t forget that a lot of the things I mentioned above help to improve your quality of sleep! Read before bed, make sure you are active at some point during the day, use a sound machine if you need to… just try to make sure you are getting at least 7 hours of sleep a night.
I have heard great things about this Hatch sound machine.