10 Tips and Techniques To Improve Your Mental Health

Introduction:

A little under a decade ago, I found myself buried in the depths of depression. But today, I stand far from that place, thankful for the transformation I've undergone. Throughout this journey to a happier life, one thing has become glaringly clear: mental health is not only something we can manage, but it's also a skillset we ought to be taught in school. We invest countless hours learning about various subjects, yet the most vital lesson is completely neglected. The ability to nurture and safeguard our mental well-being is a skill that holds immeasurable worth and impacts all areas of your life. 

In this article, we will delve into daily habits and ten powerful techniques that can help you enhance your mental health. These practices are not just theoretical; they are actionable steps that can empower you to take control of your thoughts, emotions, and ultimately, your life's direction. By embracing these strategies, you will shift from being a passive passenger to an empowered driver in your journey towards better mental health. Let's embark on this transformative exploration together.

Ten Techniques to Enhance Your Mental Health

Technique 1: Control What You Can and Let Go of the Rest

When you find yourself in a situation that feels overwhelmingly out of control, it's essential to shift your focus towards what you can influence and release your grip on the rest. Consider this: you might be stuck in a job that doesn't align with your passions and goals. While your ultimate aim could be to transition to a new career, it's equally crucial to make the most of your current situation.

One effective daily habit for better mental health is to identify 1-3 aspects of your job that you can control or improve. It could be as simple as setting daily achievable goals or enhancing your skills. By concentrating on these manageable tasks, you create a sense of purpose and accomplishment within your current circumstances. In time, you'll find that these small victories add up, ultimately contributing to a more positive and proactive outlook on your career and life.

By implementing this practice, you're not just enhancing your mental health but also gaining a deeper understanding of the power you hold within yourself to navigate life's challenges. Remember, while change may be on the horizon, embracing the present and utilizing your influence can be a transformative step toward better mental well-being.

Technique 2: Harness the Power of Affirmations for Daily Habits and Improved Mental Health

The thoughts that occupy your mind have a remarkable way of shaping your perception of the world. It's as if you have a mental filter that actively seeks to confirm your beliefs. If your inner dialogue constantly echoes with statements like "I'm not good enough," "people are unreliable," or "the world is a terrible place," you'll unconsciously seek evidence to validate these notions. Consequently, your reality becomes a reflection of these negative convictions.

Now, consider the potential for transformation when you flip the script. As part of your daily routine for better mental health, deliberately choose to replace these self-defeating thoughts with positive affirmations. Instead of dwelling on negativity, tell yourself, "I am awesome," "people are inherently good," and "the world is full of wonder."

Why does this matter? It's not about denying the existence of challenges or negative aspects of life; it's about shifting your perspective to embrace the positive. The world is a multifaceted place, teeming with both darkness and light. Your mind can only absorb so much, so it naturally prioritizes what you've trained it to seek.

By adopting affirmations as a daily habit that promotes positivity and self-worth, you'll start noticing a shift in your perception. You'll begin to see and appreciate the beauty, kindness, and opportunities that surround you. Remember, you have the power to change the lens through which you view the world, enhancing your mental health and overall well-being.

Technique 3: Rewrite Your Narrative for Improved Mental Health and Daily Well-Being

Your narrative is the story you've been telling yourself about who you are. It's a compilation of beliefs that shape your identity and influence your actions. If your narrative revolves around self-doubt and negativity, it's time for a rewrite as part of your daily habits for better mental health.

Consider the stories you might have been telling yourself: "I am stupid," "I am worthless," "Nothing ever goes my way," or "I am too weak." These narratives not only influence your actions but also create a self-fulfilling prophecy. Your brain actively collects evidence that supports these beliefs, reinforcing the cycle of negativity.

But here's the game-changer: you can transform your narrative into one of empowerment as a daily practice for improved mental health. Start by telling yourself, "I am strong," "I am lovable," "I am worthy," and "I am capable." These new beliefs will drive actions aligned with this positive narrative, further solidifying your empowered identity.

It's important to note that rewriting your narrative is not an instant fix; it's a process that contributes to your daily well-being. Over time, as you consistently reinforce these positive beliefs, you'll notice profound changes in how you perceive yourself and the world around you. This transformation is the cornerstone of enhanced mental health and overall well-being. So, don't hesitate to embark on this powerful journey of self-redefinition as part of your daily routine for better mental health.

Technique 4: Choose Empowerment Over Victimhood for Daily Mental Health Improvement

When life takes an unexpected turn, it's easy to fall into the trap of victimhood, asking questions like, "Why me?" In this disempowered state, you perceive that life's events happen to you, leaving you with little agency or control over your daily mental health.

However, there's an alternative perspective, one that can significantly enhance your mental health and overall well-being as part of your daily habits for better mental health. Shift your mindset from victim to empowerment by asking a different question: "What am I meant to learn from this experience?" This subtle change in perspective transforms your role from a passive recipient of life's challenges to an active learner and creator of your destiny.

Empowerment hinges on the belief that you possess the power to shape your life, regardless of external circumstances, and this is a crucial aspect of daily mental health improvement. By asking what lessons you can glean from adversity, you step into this empowered state. Instead of dwelling on why bad things happen to you, you focus on how these experiences can contribute to your growth and development in your daily life. Try this approach the next time life throws a curveball your way, and you'll be amazed at the mental resilience it cultivates on a daily basis.

Technique 5: Cultivate Daily Habits for Better Mental Health through Gratitude

Our brains are incredible filters that process an immense amount of information daily, influencing our tips to improve mental health. They prioritize what we notice based on the patterns we've established through our thoughts. If you're continually attuned to the negatives in life, your brain will diligently search for more of them.

Enter the transformative power of gratitude as one of your daily habits for better mental health. Practicing gratitude is akin to reprogramming your brain's filter system to seek out the positives. In a world filled with both good and bad, you'll never be able to absorb everything happening around you. However, by consistently practicing gratitude daily, you train your brain to focus on the good as part of your daily habits to improve your mental health.

Consider integrating gratitude into your daily routine, perhaps in the morning and evening, to enhance your daily mental health. Reflect on and appreciate the things you're thankful for, no matter how small they may seem. This simple practice can shift your perspective, fostering a mindset of abundance and positivity in your daily life. A journal for a gratitude practice can be found on my website under the "Products and Services" tab. Embrace gratitude as one of your daily habits for better mental health, and you'll find yourself living in a world abundant with goodness.

Technique 6: Daily Stretching - A Simple Habit for Better Mental Health

In the realm of daily habits for better mental health, it's essential to acknowledge the profound connection between your mind and body. When stress grips your mind as part of your tips to improve your mental health, your body often responds by tensing up. Conversely, a tense body can signal your mind to become stressed. In contrast, when your body is relaxed, it sets the stage for a calm and composed mind.

This intricate interplay provides a valuable insight into daily habits for better mental health: to ease mental tension, you must address physical tension. A simple yet effective daily habit to achieve this is through regular stretching. Daily stretching is not only about physical well-being; it's a valuable tip to improve your mental health. A good stretch not only releases physical tension but also sends a signal to your brain that it's time to unwind.

By incorporating daily stretching into your routine as one of your daily habits for better mental health, you can actively contribute to your mental well-being. Whether it's a morning stretch to start your day with vitality or an evening routine to ease into relaxation, daily stretching offers a holistic approach to improving your mental health as part of your tips to improve your mental health. So, remember to take a break from the mental chatter and indulge in the simple pleasure of stretching daily. Your mind and body will thank you, and it will be a part of your daily habits for better mental health.

Technique 7: Daily Walking - A Simple Habit for Better Mental Health

Continuing our exploration of daily habits for better mental health, let's delve into the simple yet effective act of walking. While intense workouts and vigorous exercise routines undoubtedly have their merits, I recognize that not everyone may be inclined towards such activities. Personally, I'm not an avid advocate for strenuous workouts either. Instead, I prioritize daily movement, often through a 20-60 minute walk, and I do it primarily for the profound mental benefits it offers as part of tips to improve your mental health.

Daily walking is a fantastic way to boost your mental health as one of the key daily habits for better mental health. Scientifically speaking, it reduces anxiety, depression, and stress by decreasing cortisol levels, the hormone associated with stress. Moreover, it enhances blood flow to your brain, facilitating optimal cognitive function. Most notably, daily walking triggers the release of endorphins, those delightful neurotransmitters often referred to as "feel-good" hormones. As a result, you'll experience increased happiness and a better overall mood, which are key tips to improve your mental health.

Additionally, daily walks have the remarkable ability to shift your brain from a reactive mode to a creative one. Many people find that a leisurely stroll helps them clear their heads, fostering mental clarity and inspiring creative insights. For instance, I stumbled upon the idea of sharing one mental health tip a day for the month of May during one of my daily walks.

I'd like to share a pro-tip that can amplify the benefits of your daily walks even further: leave your phone at home. Unplugging during your daily walks allows you to immerse yourself fully in the experience, sharpening your connection with the present moment. So, if you're seeking an accessible and enjoyable daily habit for better mental health and tips to improve your mental health, consider incorporating daily walks into your routine. Give it a try!

Technique 8: Embrace Living in the Gain for Daily Mental Health Improvement

Often, when we assess our lives and daily habits for better mental health, we tend to focus on the gap between where we currently stand and where we aspire to be. This perspective can evoke feelings of longing and lack, as we fixate on what we have not yet achieved. However, there's a more empowering way to view your journey towards daily mental health improvement and tips to improve your mental health.

I'd like to introduce you to the concept of "living in the gain" as a powerful daily habit for better mental health. This notion invites you to shift your focus from the space between where you are now and your ultimate goals to the progress you've made from your starting point in your daily mental health improvement journey. It encourages you to notice and appreciate everything you've accomplished and all that you've gained along the way as part of your daily habits for better mental health.

Some may worry that adopting this perspective will diminish their motivation to strive for a better life. However, psychological research supports a different viewpoint: the broaden-and-build theory. This theory suggests that when you acknowledge and celebrate your daily mental health improvement progress, you're more likely to accomplish even more. The feeling of accomplishment acts as a powerful motivator, propelling you towards further success in your daily habits for better mental health.

So, embrace living in the gain as a daily mental health improvement practice and a key aspect of tips to improve your mental health. Recognize the steps you've taken, the challenges you've overcome, and the growth you've experienced in your journey of daily mental health improvement. By doing so, you foster an environment where progress begets more progress, and you find yourself on an upward trajectory towards the life you desire, with improved daily mental health.

To learn more about living in the gain, read "The Gap and The Gain" by Benjamin Hardy and Dan Sullivan.

Technique 9: Overcome Procrastination and Improve Daily Mental Health with Micro Goals

One of the chief adversaries of achieving our goals and nurturing our daily mental health is the art of procrastination. This tendency to delay tasks or avoid responsibilities can hinder our progress and leave us feeling unproductive and frustrated. But fear not, for there's a highly effective strategy to combat procrastination: the use of micro goals as part of your daily habits for better mental health.

Procrastination often rears its head when a task appears overwhelmingly daunting. We perceive it as an insurmountable mountain, and the mere thought of tackling it can send us running in the opposite direction. Micro goals come to the rescue by breaking down these colossal tasks into manageable, bite-sized pieces that contribute to daily mental health improvement.

Here's how it works: Instead of committing to an extensive cleaning session for your entire room, set a micro goal to clean for just 10 minutes. This simple act transforms a daunting task into a manageable one. You know precisely when it will commence and when it will conclude, making the end of the task visible and achievable in your daily habits for better mental health.

This concept applies to various aspects of life and serves as an essential component of tips to improve your mental health. Rather than proclaiming, "I will exercise today," declare, "I will exercise for 10 minutes." Similarly, when faced with work-related responsibilities, shift your mindset to, "I will work for ten minutes." Surprisingly often, once you initiate the task, you'll find yourself naturally continuing beyond the allocated time. Even if you don't, remember that 10 minutes of progress is infinitely superior to zero minutes. The accomplishment of these micro goals generates a sense of achievement, boosting your overall well-being as part of your daily habits for better mental health.