5 Effective Strategies to Increase Mental Wellness

When we talk about mental wellness, one of the key components is emotional regulation - being able to manage the numerous emotional states and their varying intensities. We all deal with the ebbs and flows of these emotional waves, it's part of the human experience. Some of us however, may get "stuck" in the turbulent lows more than others. The good news is that you aren't alone, and breaking free is not only possible, but trainable. Below are 5 easy & effective strategies to help you do so!

*As a precursor, please do not judge yourself if you do feel consistently stuck. You're not alone, as this is particularly common in empaths and highly-sensitive people. Self-judgement or harsh self-criticism of our experiences creates dis-ease, practically an emotional traffic jam. By releasing it, we help enable any unwanted emotions to move through us easier and can focus on strategies to help manage them.

1. Movement:

   Movement is the most underrated mental-health tool out there. Practically any form of it - walking, yoga, boxing, lifting weights - all release neurotransmitters (serotonin, norepinephrine, and endorphins) that help decrease anxiety and improve mood. This is why Somatic therapy has become more popular within the mental health community.

   
   

   I would recommend consistently trying to incorporate enjoyable movements. Any movement that you enjoy will do. The key with this is truly consistency. Small bouts of even 10-15min each day yields benefits, and longer bouts produce even more. Try to work up to accumulating 150min each week. For myself, as much as I enjoy yoga, my favorite is a walk outside in nature, which brings us to the next one.

   
   

2. Gratitude Journaling:

   Gratitude is an important piece of mental well-being. Remember that your mind can only focus on one thing at a time, and focusing on the good you have shuts out the negative thoughts of everything else.

   
   

   Daily gratitude journaling has been an essential and non-negotiable for me! I would recommend writing down 3-5 things you are grateful for each day. If you've noticed that you typically feel low at certain times of the day, you can try to make it a point to gratitude journal at that time to counter it.

   
   

3. Get Outside:

   The effects of nature on mental-health have been well-demonstrated. Studies have found that simply having plants in workspace offices can decrease anxiety & tension by 37% and decrease depression & dejection by 58%. By actually getting outside, the benefits compound even more, with numerous wellness centers and retreats making it a staple part of their treatment plan.

   
   

   Try to make it a habit of getting outside. You can even pair #3 (movement) with this for an incredible mental health activity. Go hug a tree! I promise you will feel better.

   
   

4. Affirmation Practice:

   An affirmation practice is a wonderful skill to enhance overall feelings of self-confidence and positive mood. By repeating positive affirmations in the present-tense, we begin to re-wire our brains to think more positively about ourselves and our relationship with life itself.

   
   

   I am a big fan of daily affirmations! In yoga, we call this practice "sankulpa", which translates to "intention", or "resolution". The intentions we create for ourselves in yoga are like seeds we plant in our mind, that we water with our breath and awareness, and thus are bound to blossom in truth.

   
   

   I recommend creating any positive affirmation (or intention) following the words, "I am". It could be, "I am peace", or "I am joy", or "I am worthy of experiencing joy"...etc.

   
   

5. Eat Quality Food:

   Finally, you are what you eat. We are fueled and nourished by the intake of food. If it's crappy, processed food, you will likely feel crappy. If it's whole foods that are minimally processed, you will feel more whole. Food is medicine and research shows that diets that consist of a healthy variety of quality food with little added sugar or processing are less-inflammatory and better for your mind and body. I recommend truly reflecting on your diet. It may be great and no change is needed, but typically there's a weakness somewhere within it that can be improved upon. Identify any weaknesses and work to minimize them.

   
   

   A wonderful yoga teacher of mine, Jaya, told me years ago that food is a part of your "sadhana", or yoga practice. It's true, and I've found that the practice of cooking the meals myself has allowed me to focus more on it. There's nothing more enriching for your soul than cooking a good, balanced meal!

Try these strategies out and let me know how it goes for you!

With love,

Jordan Spector, LCSW

Jordan Spector has passionately worked in Mental Health for nearly a decade. She integrates Mindfulness Based Cognitive Therapy and Somatic Therapy into an individualized treatment plan. To schedule an appointment with her,

CLICK HERE 

www.jordanspectortherapy.com