What is Mental Health: The Mental Health Guide
Mental Health is, in simple words, how a person’s emotional, psychological, and social well-being. Mental health is as important as physical health. But we often ignore it. The Mental Health Guide involves simple, natural ways to improve it.
There are several ways, like running, writing, lifting weights, getting sunlight, or walking in nature, which help us to improve our mental health
In The Mental Health Guide, we will discuss how these five habits can help us manage our emotions and build a healthier mind.
1. Mental Health Guide: Run When You’re Stressed
“Running is the greatest metaphor for life because you get out of it what you put into it.” — Oprah Winfrey
Running is a great exercise or habit when we feel stressed. Running can be done indoors or outdoors, but it is better to choose outdoor running. When we run, we do deep breathing as our lungs intake lots of oxygen.
This helps our body release endorphins, which are “feel-good” hormones that help reduce stress and anxiety.
Why it works:
Running can lower cortisol, which is a stress hormone.
It promotes mindfulness, as we will be focused on achieving our target by focusing on breathing and movement.
It provides a sense of accomplishment, boosting self-esteem.
How to make it a habit:
We can start with a 10-minute warming-up session that includes stretching. Then jog for 10 minutes and gradually increase the duration.
Listening to music or a podcast can make running enjoyable.
Running in an open space or park to get fresh air is way more beneficial.
2. Write When You’re Confused
“Write hard and clear about what hurts.” — Ernest Hemingway
When we have anxiety, we are unable to make any decisions. An anxious mind can fog our brain’s judgment system. In such situations, writing our thoughts will help us streamline our thoughts and gain clarity.
To practice writing, we can start in various ways, like journaling, free-writing, or listing pros and cons. When we write words on paper, it helps to process emotions and organize our thoughts.
Why it works:
Writing helps us to process our emotions and identify patterns in our brain that make us stressful.
It serves as a therapeutic release for negative thoughts because when we write, our brain goes through all the negative emotions and releases everything on the paper.
It improves problem-solving skills by allowing self-reflection.
How to make it a habit:
We can start by journaling for 5-10 minutes daily.
We can focus on prompts like “What’s on my mind today?” to get started.
3. Lift Weights When You’re Frustrated
“The body achieves what the mind believes.” — Anonymous
Weightlifting has a very positive impact on our brains, as it helps in reducing stress and anxiety. When we lift weights, it increases dopamine, serotonin, and endorphins in our body. These are called happy hormones, which improve our mood and emotional well-being.
Weightlifting can enhance cognitive function by increasing blood flow to the brain and which will reducing mental fatigue.
Weightlifting isn’t just about getting stronger physically—it builds a powerful mindset.
Why it works:
Lifting weights releases dopamine and serotonin, which boosts our mood positively.
It provides a sense of joy and accomplishment.
It reduces muscle tension caused by stress and anxiety.
How to make it a habit:
We should start with bodyweight exercises like squats, push-ups, and lunges before moving to advanced training.
Gradually, we can add dumbbells or resistance bands to increase our muscle strength.
Maintaining proper form should be our top priority to avoid injuries and maximize benefits.
4. Get Sunlight When You’re Feeling Sad
“Keep your face always toward the sunshine, and shadows will fall behind you.” — Walt Whitman
Sunlight is a natural mood booster. The morning orange rays of the sunlight help in the production of serotonin, the hormone responsible for happiness and emotional balance.
A lack of sunlight can lead to seasonal affective disorder (SAD) and depressive symptoms.
Why it works:
Morning sunlight increases vitamin D levels, crucial for our mental health.
When we get enough sunlight every morning, it helps regulate our happy hormones, which helps to balance sleep cycles, improving energy and focus.
It reduces symptoms of depression and anxiety.
How to make it a habit:
We can start spending at least 20-30 minutes outside daily morning. Because in the morning we can have a good atmosphere and abundance of oxygen.
Taking short walks during breaks or lunch hours is a good habit to continue.
5. Walk in Nature When You’re Anxious
“In every walk with nature, one receives far more than he seeks.” — John Muir
Nature has its therapeutic remedy. When we feel anxious and stressed, we can feel our thoughts start to race, our hearts pound fast, and our body feels tense.
In these overwhelming moments, stepping outside and immersing ourselves in nature can be one of the most powerful ways to calm our minds because when we step outside in nature, we can have sunlight and we can inhale lots of oxygen.
How Walking in Nature Eases Anxiety
Reduces Stress Hormones
Boosts Mood & Mental Clarity
Regulates Nervous System
Enhances Creativity & Problem-Solving
Simple Ways to Use Nature to Ease Anxiety
Why it works:
Walking lowers cortisol levels, which helps reduce anxiety.
It improves concentration and cognitive function.
It provides a mindful escape from digital distractions.
How to make it a habit:
We can start to walk daily in the morning in any nearby parks.
We can try “earthing” by walking barefoot on grass for grounding effects.
Combine walking with deep breathing exercises for added benefits.
“Small daily habits lead to lifelong transformation.”
Thank you for reading through my article. There are many different methods mentioned here that we can incorporate into our lives to balance and improve our Mental Health naturally.
As we take care of our physical health, our mental health is also essential. From this Mental Health Guide, we can incorporate a few changes in our lifestyle which will improve our overall mental well-being periodically.
You can also read my other blog – 6 Proven Ways Meditation Transforms Your Mindset for Greater Peace and Clarity
