30 ways to improve your mental health

How to become more cheerful and happier, improve your mental capacity and find peace of mind? We found great advice in an article posted on the Mental Health America nonprofit website. Experienced, appreciated – it works. Try it yourself!

one. Keep a journal of gratitude and achievements. Each evening, write down three things for which you are grateful to the past day, and three of your achievements (even if they seem insignificant to you).

2. Start your day with a cup of coffee. According to some reports, coffee drinkers are less likely to suffer from depression. If you don’t like coffee, choose another healthy drink like green tea.

Start your day with a cup of coffee.  According to some reports, coffee drinkers are less likely to suffer from depression.  If you don't like coffee, choose another healthy drink like green tea.

3. Plan an escape from the routine. It could be a hike in the woods with friends or a trip to the tropics. The very anticipation of relaxation and anticipation of something pleasant can make you happier for as much as 8 weeks!

Plan an escape from the routine.  It could be a hike in the woods with friends or a trip to the tropics.  The very anticipation of relaxation and anticipation of something pleasant can make you happier for as much as 8 weeks!

4. Build your strengths. Do what you do well to build your confidence, and then aim for a bigger challenge.

Build your strengths.  Do what you do well to build your confidence, and then aim for a bigger challenge.

five. Sleep in a cool room. The optimal temperature for sleeping is about 16 to 19 ℃.

Sleep in a cool room.  The optimal temperature for sleeping is about 16 to 19 ℃.

6. “You don’t need to see the whole staircase, just take the first step.” (Martin Luther King).

“You don't need to see the entire staircase, just take the first step.” - Martin Luther King.

What would you like to improve in your life? Think about what actions you can take right now to take the first step in the right direction.

7. Experiment with a new recipe, write a poem, paint a picture, or find an interesting idea on Pinterest and try to bring it to life. Creative expression and a general sense of well-being are intertwined.

Experiment with a new recipe, write a poem, paint a picture, or find an interesting idea on Pinterest and try to bring it to life.  Creative expression and a general sense of well-being are intertwined.

eight. Show your love to someone important to you. A close, quality relationship is the key to a happy and healthy life.

Show your love to someone important to you.  A close, quality relationship is the key to a happy and healthy life.

nine. Eat a couple of dark chocolate pieces every few days. to increase the power of your brain. The flavonoids, caffeine and theobromine found in chocolate are thought to improve alertness and mental performance.

The flavonoids, caffeine and theobromine found in chocolate are thought to improve alertness and mental performance.
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10. Sometimes you don’t even need to come up with something new to feel happier. It is enough just to start absorbing the joy of what we already have. Being optimistic doesn’t mean ignoring the ugly sides of life. It means focusing more on the positive.

Sometimes you don't even need to come up with something new to feel happier.  It is enough just to start absorbing the joy of what we already have.
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eleven. Feeling anxious? Travel through the waves of memories and color the pictures about 20 minutes to clear the mind. For the best effect, choose a complex geometric design.

Feeling anxious?  Travel through the waves of memories and color the pictures for about 20 minutes to clear your mind.  For the best effect, choose a complex geometric design.
Spread from Amazing Cities coloring page

12. Take time to just laugh. Chat with a friend who cheers you up, watch a comedy, or watch cute videos online. Laughter can help reduce anxiety.

Take time to just laugh.  Chat with a friend who cheers you up, watch a comedy, or watch cute videos online.
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13. Take a break from electronic devices. Leave your smartphone at home for the day, turn off notifications, beeps and anything else that distracts you. Dedicate time to live communication, do something interesting with family or friends.

Take a break from electronic devices.
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fourteen. Dance while you do housework. So you will not only do business, but also improve your well-being: dancing reduces the level of cortisol (the stress hormone) and stimulates the synthesis of endorphin (the hormone of joy).

Dance while you do housework.
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fifteen. Yawn! Research shows that yawning can help cool the brain, making us more alert and think more efficiently.

Yawn!  Research shows that yawning can help cool the brain, making us more alert and think more efficiently.
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sixteen. Relax in a warm bath once a week. Try adding Epsom salt to soothe aches and pains and increase magnesium levels, which your body may lack as a result of stress.

Relax in a warm bath once a week.  Try adding Epsom salt to soothe aches and pains and increase magnesium levels, which your body may lack as a result of stress.
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17. Are you worried about something? Share your experiences with your personal diary. Writing about unpleasant experiences is helpful: it helps to release negative emotions, understand the problem, and reduce the symptoms of depression.

Are you worried about something?  Share your experiences with your personal diary.  Writing about unpleasant experiences is helpful: it helps to release negative emotions, understand the problem, and reduce the symptoms of depression.

eighteen. Play with your furry friend. When people spend time with animals, their levels of the stress hormone cortisol decrease and their levels of the happiness hormone oxytocin increase. If you don’t have pets, visit someone who does, or volunteer at a shelter.

Play with your furry friend.  When people spend time with animals, their levels of the stress hormone cortisol decrease and their levels of the happiness hormone oxytocin increase.

nineteen. Practice mindfulness. Learn to be present “here and now” and fully live every moment.

Practice mindfulness.  Learn to be present

twenty. Be a tourist in your hometown. Usually, people only explore attractions when traveling, but you might be surprised to find out how many cool things are in your own backyard.

Be a tourist in your hometown.  Usually, people only explore attractions when traveling, but you might be surprised to find out how many cool things are in your own backyard.

21. Try preparing meals in advance and / or choosing clothes for the work week. This will free up the morning time and gain a sense of control over the upcoming weekdays.

Try preparing meals in advance and / or choosing clothes for the work week.  This will free up the morning time and gain a sense of control over the upcoming weekdays.
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22. Introduce foods with omega-3 fatty acids into your diet. They have been shown to improve depression and schizophrenia, not to mention other benefits. Fish oil as a dietary supplement will not hurt, but getting nutrients directly from foods (wild salmon, flaxseeds or walnuts), you also contribute to the formation of healthy intestinal microflora.

Introduce foods with omega-3 fatty acids into your diet.  They have been shown to improve depression and schizophrenia, not to mention other benefits.

23. Practice forgiveness. For example, you can forgive the person who cut you off on the road. People who know how to free themselves from anger and resentment have better mental health and are more likely to be satisfied with their lives in general.

Practice forgiveness.  For example, you can forgive the person who cut you off on the road.  People who know how to free themselves from anger and resentment have better mental health and are more likely to be satisfied with their lives in general.

24. “What seems to us to be a disaster is often the beginning of something good.” (Disraeli). If something bad happens to you, try to find a bright side in it.

“What seems to us to be a catastrophe often turns out to be the beginning of something good” (Disraeli).  If something bad happens to you, try to find a bright side in it.

25. Are you stressed? Smile. It may not be easy for you to do this right now, but smiling can help slow your heart rate and calm yourself down.

Are you stressed?  Smile.  It may not be easy for you to do this right now, but smiling can help slow your heart rate and calm yourself down.
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26. Send a letter of thanks – not for any specific matter, but simply so that the addressee knows why you value him. Writing gratitude increases your happiness.

Send a thank you letter - not for a specific cause, but simply to let the recipient know why you value it.  Writing gratitude increases your happiness.
A source

27. Do something with friends or family – Get out for a picnic, walk in the park or play. People feel much happier on the days when they manage to spend 6-7 hours with loved ones.

Do something with friends or family - go for a picnic, walk in the park, or play.  People feel much happier on the days when they manage to spend 6-7 hours with loved ones.

28. Take a 30-minute nature outing. This can be a walk in the park or a hike in the forest. Research shows that outdoor activities energize, alleviate depression and improve well-being.

Take a 30-minute nature outing.  This can be a walk in the park or a hike in the forest.  Research shows that outdoor activities energize, alleviate depression and improve well-being.
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29. Try to bathe in the sun for at least 15 minutes every day. And use sunscreen. When exposed to sunlight, we produce vitamin D, which experts say can lift your mood.

Try to bathe in the sun for at least 15 minutes every day.  And use sunscreen.  When exposed to sunlight, we produce vitamin D, which experts say can lift your mood.

thirty. “He who has never made mistakes has never tried something new.” (Albert Einstein). Do something outside your comfort zone, find a place for adventure and excitement in your life.

“He who has never made mistakes has never tried something new” (Albert Einstein).  Do something outside your comfort zone, find a place for adventure and excitement in your life.

Post cover from here
Original text: www.mentalhealthamerica
Translation: publishing house “MYTH”

For more on how to improve mental health, read the books The Dependent Brain, Manage Your Hormones of Happiness, Joy from the Inside, The Rising Spiral, and Taming the Amygdala.

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