25 Tips to Improve Your Mental Health Quickly -

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Improving your mental health does not have to be difficult.

Are you feeling in a funk that you seem nowhere near to getting out of? Is your life turning into this black hole that embraces you like the darkness of the night?

Whether you’re feeling anxious, depressed, or overwhelmed, it’s possible to improve your mental well-being in just a few days. It’s important to take care of yourself and surround yourself with people who support you.

Your mental health it’s easy to neglect, but just as important.

Here are 14 extremely effective ways that you can turn your black hole into a bright and shining day.

1. Exercise Regularly

Regular exercise is a great way to improve your mental health. Some of the physical benefits of exercise are:

Keeps your weight regulated and therefore helps your overall health.
Improve your mood and reduce stress. Exercise releases endorphins, which help you feel happier and less stressed out.
Help you sleep better at night by lowering cortisol levels (the stress hormone) in the body, thus making it easier for you to fall asleep and stay asleep throughout the night.
Improve your emotional health by helping to manage negative feelings like anger or sadness. By giving them an outlet through physical activity instead of repressing them inside where they may cause harm later if left untreated over time.

2. Have a Good Night’s Sleep More Often

Your mental health can be greatly affected by a lack of sleep.

If you’re not sleeping well it can greatly impact your ability to have a positive outlook when challenges come your way, it’s time to make some changes.

Sleep is crucial for your mental well-being and can be a quick way to improve your mood and get out of a funk.

According to the National Sleep Foundation, the recommended amount of sleep for adults aged 18-64 is 7-9 hours per night, while adults over the age of 65 should aim for 7-8 hours per night.

Studies show that many adults do not get the recommended amount of sleep.

If you wake up feeling tired every morning, even though you’ve been getting enough sleep (or even more than enough), it may be time for an adjustment in your routine or diet that could help promote better quality restful slumber.

Here are some things you can do:

Limit screen time before bedtime by using apps like f.lux on computers/phones/tablets etc., turning off the lights at least half an hour before going to bed, and keeping electronics out of the bedroom entirely if possible.
Don’t eat anything heavy within two hours before going to bed.
Try taking baths instead of showers so that there isn’t any heat radiating onto your skin while trying to get ready for bed; this will also help relax tense muscles.
Try reading fiction books instead of nonfiction ones because they tend not only to give us something interesting but also provide insight into characters’ thoughts which helps us understand ourselves better!

Read: Timeless Books to Read and That you Will Love

3. Make Your Bedroom a Sanctuary

Your bedroom is the most important room in your home, and it’s where you should feel most comfortable.

If your bedroom doesn’t reflect who you are and what makes you happy, then it might be time to make some changes.

Spend some time thinking about how to improve the space so that when you go there at night, or even during the day if possible (for example if there is a place where sunlight comes through), it feels like home.

4. Eat a Balanced Diet that Makes You Feel Good

It can be hard to remember that eating healthy food is the foundation of a healthy mind and body.

You might think that you’re too busy or stressed out to eat right, but I promise it’s worth making time for good nutrition.

Eating well will make you feel better in so many ways:

Improve your energy levels,
Build a strong immune system,
Less pain and sickness (especially headaches),
Better sleep quality, and a clearer mind

All of these things contribute to feeling happier overall!

If there’s anything stopping you from eating well right now then let me help by giving some advice on how easy it is to apply a healthy diet:

Eat more fruits and vegetables than grains or meat products (like beef). Fruits contain plenty of fiber which keeps us feeling full longer than other foods do; vegetables are also packed with nutrients like beta carotene (which converts into vitamin A) which promotes eye health.
Make sure there are enough leafy greens in whatever salad recipe you choose; they’re very low calorie while providing lots of vitamins such as A & C.
When buying packaged goods like cereals check labels carefully because some may contain high amounts of sugar even though they claim otherwise.
Be careful about what kind of oils go into sautéing vegetables – olive oil works best because it has fewer calories than butter does but still adds flavor without being too greasy/fatty tasting!

5. Try Something You Have Always Wanted to Do

Increase the positive things you can do in order to decrease negativity.

Try new things, and learn new skills.

For example, you can engage in an exciting sport, or learn a new skill you always wanted to master, such as a painting or writing class that interests you.

Go out to eat at a restaurant that is different from any other place that you have eaten before (or try one of the many restaurants in your area).

As long as you enjoy these activities you can greatly decrease your stress levels and therefore improve your mental health.

6. Set Realistic Goals

Setting realistic goals is an important part of improving your mental health for the long term.

Set goals that are achievable: Don’t set yourself up for failure by setting a goal that’s impossible to achieve or measure, like “I will be happy all the time.”
Instead, try something more practical and measurable like “I will go for a walk every day this week.”
This way, when you reach the end of each day, you can check off whether or not you did what was on your list; if not, there’s still tomorrow!
It also helps keep things in perspective–you might feel disappointed at first when something doesn’t go quite as planned but then realize that it wasn’t as big of a deal as it initially seemed (and maybe even laugh about it).
Make sure they’re aligned with who YOU are: When thinking about what sorts of things might improve YOUR life right now–not someone else’s!
It helps if these goals are consistent with who YOU are at this very moment in time (for example: having strong relationships may mean different things depending on whether someone is introverted vs extroverted).
Also consider if these aspirations align with YOUR values: What do they mean for you?

Read: 5 Simple Steps to Achieve Your Short-Term Goals Effectively

7. Create a Routine and Stick to a schedule

It can be easy to get caught up in the hustle and bustle of life, but it’s important to remember that you have a schedule for a reason. If you’re feeling stressed out, try scheduling some time for yourself–even if it’s just 15 minutes–and stick with it!

Creating a routine helps you feel more secure in the world and less likely to be overwhelmed by negative emotions such as anxiety or depression.

Having a routine helps you feel more connected to your purpose and values, which can boost your self-esteem and give you a sense of purpose.

8. Focus on One Thing at a Time

Most of us are multitaskers. We can do several things at once, but it’s important to remember that our brains can only focus on one thing at a time.

If you want to be productive and get things done, try focusing on one thing at a time. This will help you stay calm and improve your mental health by creating less stress for yourself.

Focus on what matters most right now, instead of stressing over other tasks or projects that aren’t as important as the ones in front of you right now.

9. Take Time for Yourself Each Day

Whether it’s a few minutes or an hour, taking some time to relax and unwind will help you stay mentally healthy.

You can do this by going for a walk, reading a book or magazine, listening to music, talking on the phone with someone special in your life–or anything else that makes you happy!

If you are going from one thing to another and feel exhausted, consider this thought: “You are not a machine”.

Take a break to look at the sky, or do anything that you may like and enjoy doing. Even if it is only for five minutes every so often during your day, rest, recharge, and master this practice, you will see great results.

10. Listen to Music or Take a Walk in Nature

Listening to music or taking a walk in nature are different ways that can provide a positive experience and are both great ways to distract yourself from negative thoughts.

You can also listen to music on your phone as you’re walking around your house if getting out of the house isn’t possible for whatever reason.

One of the best ways to relax is by spending some time outdoors.

Take a walk in a park or go for a hike on an easy trail, if you’re up for it!

You can also sit outside with your friends and family while they enjoy the weather. It’s important to do this regularly because being outside has been shown to reduce stress levels by up to 68%!

Going out in nature can help you meet new people or it may be a simple way to have that social connection you need.

Spending time in nature is one of the most relaxing things you can do. Whether you’re hiking, camping or just sitting outside on a warm day, being surrounded by nature can help reduce stress levels and improve your mood.

Get outside in nature and make friends with plants.
Take a walk on the beach or go hiking in the mountains.
Spend time with animals, such as dogs, cats, and horses.

If you don’t have access to any green spaces nearby then try looking at pictures of nature on your phone or computer instead!

11. De-Stress with a Bath or Shower

Relaxing in a bath or shower can be a great way to de-stress, especially if you’re feeling anxious or tense.

Try adding some Epsom salts or lavender oil to your bath to help ease tension and soothe muscles.

If you don’t have time for an extended soak, simply adding some essential oils like lavender or orange blossom onto a washcloth will still help relax your mind and body!

12. Take Advantage of a Silent Moment

Silent moments, like riding the subway or sitting in traffic, are opportunities to relax and unwind.

You can use this time to practice meditation or breathing exercises by focusing on your breath as it enters and exits your body.

If you’re feeling particularly anxious, try making a list of things that make you happy so that when negative thoughts creep in they won’t be able to take over completely.

13. Clean Your House or Workspace and Make it Tidy

You would be surprised how much our mind gains clarity and energy by tidying the mess around us. Here are some ideas:

Clean your house or workspace and make it tidy.
Organize your belongings and make sure that they are put in their proper place.
If you have a messy desk, clean it up and get rid of unnecessary items that are just taking up space.

You will enjoy the benefits of this tip instantaneously!

14. Let Go of Negative Thoughts or Feelings From the Past

Many people hold onto negative thoughts and feelings about the past, such as anger at a parent who was abusive, or disappointment that their high school sweetheart didn’t show up at their prom.

It’s easy to get caught up in these feelings and let them dictate our present-day emotions–but this can prevent us from moving forward with our lives, making it harder for us to enjoy life today because we’re still dwelling on mistakes of yesteryear.

To begin letting go of negative thoughts from childhood or adolescence, try writing down all the things that have happened since then (or even just since this morning) that have made you happy: maybe someone smiled at you on the subway platform; maybe there was some sunshine in your backyard today; maybe someone sent an email asking for help with their homework assignment!

Then forgive the person or people who hurt you. Nobody is more hurt than you if you keep on holding that grudge from years ago. This will bring peace to your heart and mind.

15. Learn to Reframe (aka Change the Way You are Thinking)

How you talk to yourself and the level of negativity that you manage are essential for healthy or unhealthy mental health.

We all manage some level of negativity, but we need to keep those negative thoughts to a minimum.

Reframing means changing the way you may see your reality.

For example, if I say “These house renovations are killing me and I hate that I have to do them” but then you reframe that by thinking “I am blessed to have this house and the best part is that I get to make it a better place”. You are still renovating your house but you reframe the problem into a challenge, which is far more positive than seeing it as a problem.

This is very similar to when you recognize a negative thought that comes to your mind and then you change it to one that is positive.

For example, you think “I am an idiot for making that mistake” and you immediately replace it with “I made a mistake, I learned a lesson to do things differently next time”.

Your mood will change almost instantaneously when you change your negative thoughts to positive ones, and you will feel better.

16. Let Go of What You Cannot Control

One of the best healthy ways to improve your mental health is to let go of what you cannot control.

If there’s something in your life that makes you unhappy, but it’s not within your power to change it (for example, if a friend is behaving badly), then there’s no point in wasting time worrying about this person or their actions.

Instead, focus on what does lie within your control: how much time and energy do I want to put into this friendship? Can I make an effort at being nicer or more supportive? What other friends or support groups do I have who could help me feel better?

You might be surprised at how much better our lives turn out when we stop worrying about things outside of our control!

17. Smile Often

Smile! You don’t feel like it? No problem, move your muscles around your mouth to make the shape of a smile.

Pretend you are happy and smile to yourself in the mirror.

When you smile your brain makes the association with the feeling of well-being and relaxation. But if your forehead is always frowned upon, even if you do not know why your negative feelings increase.

Smile to people passing by if you are at the store or any other public place. Unless you want to continue feeling miserable, then try this trick and you will not only be giving the gift of a smile to others but also to yourself.

This practice will improve your mood instantaneously even if you do not have a reason to smile.

Are you wearing a smile yet?

18. Surround Yourself With People Who Care About You

We all need social connections and to foster good relationships in order to enjoy quality time with them.

One of the main steps to improving your mental health is to surround yourself with people who care about you.

If you’re feeling down or experiencing hard times the important thing to do is to talk to a friend or family member.

If you don’t have someone close by, join a support group or community group–it can be helpful for those going through similar issues as well as provide much-needed company, support, and social interaction during difficult times.

Deep inside we are all somewhat social creatures. We cannot live isolated from people, it’s not healthy for us.

You may also consider seeking professional help from a therapist or psychiatrist if needed; there are many free resources available online if cost is an issue (for example https://www.nami.org/find-support/helplines).

19. Create a Support Group

Another super helpful step in improving your mental health is realizing that there may be some things in your life that need changing or fixing–and this isn’t always easy to do on your own! This is especially true if you are dealing with mental illnesses.

If you’re feeling overwhelmed by stressors like work or school, relationships with friends and family members (or lack of social networks), finances…the list goes on and on…it might be time for some outside help from a professional counselor who specializes in helping people deal with these kinds of issues every day: someone who understands emotional problems, and what it takes to get through these kinds of situations successfully while maintaining their happiness along the way!

If needed, create a support network of friends, family, and professional help that cares for your mental wellness.

You can also reach out anonymously through helplines like Lifeline or Beyond Blue, they are there 24/7 for anyone who needs help with their mental health issues, and it does not take a lot to make some phone calls to the right people. These professionals can make a profound impact on your life.

A supportive relationship with friends and family can make a big difference in how you feel and live your daily life.

20. Take a Social Media Break

Have you ever wondered how much time you spend on social media?

Or what would it be like to go a month without using any social media?

You Can Focus on Personal Relationships

Social media is a great way to stay in touch with family and friends. However, if you’re using social media as an escape from your personal relationships, it can be detrimental to your mental health.

For example, if you are feeling stressed out because of work or school and want to vent through Twitter or Facebook instead of talking to someone face-to-face, this could lead to more problems later on down the road.

Social media also has a tendency of making people feel like they need validation from others all the time–even though no one person’s opinion should matter more than another’s!

This type of mindset makes it difficult for us humans (and especially millennials) when we meet someone new because we have already subconsciously decided whether or not we like them within seconds based on their appearance alone (which isn’t always fair).

Find Out How Much Time You Actually Spend On Social Media

This is a great benefit because it allows you to make better decisions about your time and helps achieve your goals.

You can unplug from constant distractions and notifications.

The first step to getting rid of your social media addiction is to stop using it. If you have a smartphone, iPad, and other devices, put them away in another room or in a bag so that they’re out of sight and out of mind.

Still, tempted by the idea of checking your favorite apps? try putting them on silent mode (or even turning off their vibration feature).

This way, when someone sends a message or shares something interesting on Facebook Messenger, there won’t be any sound at all–no clicky-clacky keyboard sounds as well as no chime from Apple’s default notification sound effect.

Other Strategies

Consider installing parental control software such as Kidslox onto their devices instead!

You will feel more productive and accomplished. You will learn to enjoy the present moment.
You will have time to do things you enjoy, like reading or cooking. You will feel in control of your time, rather than being at the mercy of social media algorithms.
You might also find that when you go back onto social media after taking a month off, there are new features that make it easier for users to stay away from their feeds–or even delete their accounts altogether!

Reduce Anxiety

Many people experience anxiety over their use of social media platforms such as Facebook and Instagram; they worry about what others think about them based on posts they share online (or don’t share), or compare themselves unfavorably against other users who seem more popular than they are with friends/followers/likes etcetera…

But if you give yourself some space from these sites during this challenging period then hopefully these feelings will go away once we start again together next month!

Social media is a very convenient way to stay connected but it can also be a distraction to your own mental health.

Research shows that using social media may make you feel insecure, inadequate, and jealous.

It’s easy to get caught up in comparing yourself with others on social media. You might look at someone else’s profile and think: “I’m not as good as them” or “Why don’t I have the same life?” This can lead to feelings of depression or anxiety which are harmful to everyone’s mental health but especially young people who are still developing their sense of self-worth and identity.

It is important to remember that social media can be a useful tool for staying connected with friends and family. But it can also have a negative impact on our mental health if we let it become too much of a distraction from real life.

21. Practice Gratitude

One of the most important things you can do is practice gratitude.

Gratitude is a state of mind where you focus on what you have instead of what you don’t have.

It’s about being thankful for all that’s good in your life and recognizing that sometimes, bad things happen for a reason.

When we practice gratitude, we become more positive overall which leads to better mental health!

A study from 2006 found that people who practiced gratitude had lower levels of anxiety compared to those who didn’t practice it at all or only did so occasionally.

22. Write in a Journal Every Day

A journal is a place where you can write down your thoughts, feelings, and anything else that’s on your mind.

It’s also a great way to get in touch with yourself and learn more about who you are as an individual.

When writing in a journal, it’s important not only for the words themselves but also for how they’re presented – so make sure that what you write looks nice! If there are any spelling mistakes or grammatical errors (or even just messy handwriting), then no one will want to read it!

Keep a Gratitude Journal

Write every day at least one to five things you are grateful for. If you can not come up with any ideas ask yourself could my situation be worse? In what way? Then write those things that make your situation better than worse.

Do this exercise every day in your journal and start noticing how this helps you improve your mental health.

23. Help Someone

Go out of your bubble and help someone in need. If you look around there are always people that are doing better than you, but there are also always people who may be in more difficult situations than you are.

Give those people in need your support with your time, money, and/or your talents.

I know people who do volunteer work at the library, for example teaching English or my friend Rose who is a modern saint who distributes food and blankets to people living on the streets.

This is a powerful practice. You may think you are giving, but in reality, you will be receiving more than what you gave.

24. Consider Quitting Substances to Quickly Improve Your Mental Health

Many people who have substance use disorders also suffer from mental health problems, such as anxiety and depression. But what happens to your mental health if you quit drugs or alcohol?

It’s hard to find a substance that doesn’t have negative effects on your mental health.

Many people think that drugs and alcohol are the only substances that can cause mental health problems. But this isn’t true.

There are many other substances that can also have negative effects on your mental health, including prescription medications, over-the-counter medicines, and legal highs (for example cannabis).

How Substances Can Affect Your Health

The effects of different substances depending on what you are taking and how much you take it in combination with other factors affect your mental health, for example:

Your age, gender, and physical condition;
How long you’ve been using the substance;
How often do you use it;

If you have a substance use disorder, quitting will improve your physical health.

Quitting can reduce the risk of some diseases.
Quitting reduces the risk of stroke, heart disease, and diabetes by as much as 50 percent.
It also reduces the risk of cancer in smokers by half and lowers their chances of developing lung cancer by 20 percent compared with people who continue to smoke cigarettes.
Quitting smoking also improves skin quality because it reduces wrinkles and improves elasticity (the ability of the skin to return back into place after being stretched).
Quitting can help you connect with others and build supportive friendships.
Social support can be a powerful tool for quitting, especially when it comes from people who have been there.

If you’re struggling to quit and feel alone, try connecting with others who are also trying to quit or have recently quit a substance use disorder.

You can find support online through chat rooms or forums dedicated specifically to this topic, or even in person at organizations like Narcotics Anonymous (NA).

If you don’t want to go out of your way to seek out friends who have similar experiences as yours but still want some extra motivation and encouragement while quitting, consider reaching out to family members or friends instead.

You may not think they’d understand what it means for someone like yourself–someone who uses drugs–but chances are they’ve been around drug users before and have seen how destructive substance abuse can be on relationships between loved ones!

Quitting may help you sleep better, which can reduce stress and depression symptoms.

Sleep is important for mental health and well-being.

If you’re not sleeping well, it can make you feel worse in general–and that’s true even if your insomnia isn’t caused by drugs or alcohol use.

Research has found that improving sleep quality may also improve certain symptoms of an anxiety disorder.

You may experience an emotional high when you quit — but it’s not the same as a real high from drugs or alcohol because it doesn’t last very long.

Quitting a substance can be an emotional experience. You may experience an emotional high when you quit —but it’s not the same as a real high from drugs or alcohol because it doesn’t last very long. Withdrawal symptoms can include depression, anxiety, irritability, and mood swings.

These symptoms are usually mild and short-lived; however, they may be worsened by stress or other factors such as:

Lack of sleep
Poor diet
Chronic illness

In order for your brain chemistry to balance out again, it takes time for all those endorphins (the feel-good hormones) in our brains to regenerate themselves naturally over time as our bodies heal from drug use/abuse.

This process can take anywhere between 3 days up to 6 months depending on how much damage was done throughout those years being dependent on substances before finally deciding enough was enough!

So, if you’re looking for a way to improve your mental health, quitting substances may be the answer.

It’s not as easy as popping a pill or drinking alcohol, but it does have many benefits.

25. Practice Relaxation Techniques

Relaxation techniques are a great way to improve your mental health. There are many different methods out there, and they can all help you feel calmer and more relaxed.

When you’re feeling better emotionally, it’s easier to face life’s challenges and stressful situations. We’ll discuss some of the most popular relaxation techniques below so that you can try them out for yourself!

Deep Breathing

Deep breathing is a relaxation technique that can help you to feel calmer and more relaxed. It involves taking slow, deep breaths through your nose, then slowly exhaling through your mouth.

The following steps show how to do deep breathing:

Place one hand on your stomach and one hand on your chest (you can also place them both on your chest if you prefer).
Slowly breathe in through your nose until both hands rise up with each breath. As you do this, imagine that all of the tension in your body is being released as it moves up with each inhalation.
Hold for two seconds before slowly exhaling through pursed lips or making sounds such as “ahhh” or “mmm”.

Practice Meditation

Meditation is one of the most popular relaxation techniques, and it’s also one of the easiest to learn.

This ancient practice involves sitting quietly and focusing on your breath as you breathe in and out.

You can use a specific word or phrase as an anchor for your attention if that helps. For example, if you are Christian you can repeat the word “Jesus,” or another positive word for every breath taken.

If thoughts distract you from this focus on breathing, gently bring yourself back to it without judging yourself for being distracted (this is normal!).

Some people find that meditation works best when they do it at certain times during the day; others prefer to do it before bedtime so they can fall asleep more easily afterward. If possible, try both ways and see what works best for you!

Mindfulness

Mindfulness meditation is a technique that involves focusing on the present moment.

It’s typically practiced by sitting quietly and observing your thoughts, feelings, and sensations as they arise in your body.

Mindfulness can be beneficial for people with mental health conditions such as anxiety or depression because it teaches you how to accept painful thoughts and emotions without judgment or reaction.

This helps you detach from negative thinking patterns that may otherwise cause distress or interfere with everyday functioning.

A study published in JAMA Psychiatry found that mindfulness-based therapy helped adults with major depressive disorder (MDD) reduce symptoms just as effectively as antidepressants do. Another study found that practicing mindfulness meditation increased positive emotions like joy and contentment over time.

Progressive muscle relaxation

Progressive muscle relaxation is a technique that uses the body’s natural response to stress to help you relax.

When your muscles are tensed and contracted, they tense up and feel tight.

Progressive muscle relaxation involves relaxing each muscle group in turn, starting with your toes and working up through your legs, pelvis, and back – then arms and neck – until finally, you’re completely relaxed.

The first step is to find somewhere comfortable where you won’t be disturbed for at least 20 minutes.
It’s best if this place has no distractions such as television or phone signals; just tune into yourself instead!
Lie down on your back with both feet flat on the floor (or sit upright if lying down isn’t comfortable) so that all of your muscles can relax fully without any tension pulling against them during the exercise itself.

This exercise can be combined with deep breathing exercises.

Massage therapy

Massage therapists use various techniques and movements to manipulate the soft tissues of the body, including muscles, tendons, ligaments, and fascia.

This wonderful muscle therapy can reduce pain and muscle tension by improving blood flow to injured areas; it also helps increase flexibility in your joints by increasing the range of motion through stretching exercises during your session.

In addition to rest and relaxation, massage therapy has been shown to improve mental health by reducing stress levels as well as anxiety or depression if you suffer from these conditions.

Visualization and guided imagery

Visualization and guided imagery are two relaxation techniques that can be used to reduce stress and anxiety.

This involves creating a mental picture of yourself in a place where you feel calm, peaceful, and relaxed–like on the beach or at home with your family.

Guided imagery involves listening to an audio recording of someone describing a scene that helps you relax.

For example, if you listen to an audio recording about sitting on the beach with waves crashing against the shoreline while smelling the salty air and feeling warm rays from the sun on your face, it will help you feel more relaxed than if you just sat there thinking about being at sea level without any sensory input from within or around you (such as sound).

In addition to helping reduce stress levels by calming down the mind through these two techniques mentioned above, they also help improve sleep quality because when people who suffer from insomnia try using either one of these methods before going to bed at night they tend to fall asleep faster than usual!

There you go! There is no excuse for improving your mental health in today’s day and age.

Pick the 5 best tips that are doable for your lifestyle right now and master them, then add more to continue improving your mental health!

You are on the right track to feeling amazing!