9 Tips for Improving Mental Health and Well-being

People often place more emphasis on physical health than on mental health and well-being. Yet, the state of your mental health is a strong indicator of your physical health. When you have poor mental health, you are more likely to develop anxiety and depression, chronic illnesses, sleep issues, appetite problems, weight gain or loss, substance abuse, and harmful behaviors.

Improving your mental health and well-being can become the catalyst for a healthier physical body.

Tips for Improving Mental Health and Well-being

Improving your mental health and well-being is possible, starting with a few lifestyle changes. Most of these changes are only effective if you practice them consistently. Create new habits by either replacing a bad habit or stacking a new habit onto one you have already established.

Attach the habit to something you do daily. For example, if journaling sounds like an effective strategy to help you identify and reframe negative thoughts, you could spend 5-10 minutes journaling in the morning after making your first cup of coffee, or journal at night as soon as you climb into bed before turning out the light.

Don’t worry if you are not 100% perfect with your new lifestyle changes. Over time, consistent steps will improve your mental health and well-being. The better you feel, the more motivated you will be to continue.

The following are several steps you can take to get started.

Set goals

When we feel down, our vision and goals become cloudy. We cannot focus on the future because we are so worried about the past, or have lost the motivation to plan. However, setting goals gives you something to look forward to every day. Goals provide you with purpose.

However, you must know how to set goals, so you are not wandering in circles and never accomplish anything. A goal should be specific, measurable, attainable, relevant, and timely, also referred to as a SMART goal. Once you have clearly defined a goal, break it down into smaller tasks and track your progress. Small steps compound to accomplish huge goals and move you forward, leaving you feeling accomplished and confident.

Reframe negative thoughts

We entertain thousands of thoughts each day, yet we are often unaware of most of them. They flitter through our minds quickly. Unfortunately, negative thoughts can trigger feelings of anxiety, depression, sadness, anger, and low self-worth. We often react to these thoughts and emotions with harmful behaviors.

Learn how to identify negative thoughts and reframe them, leading to a different emotional response and behavior. For example, if you have negative body image thoughts in the morning, those thoughts will influence how you behave around others.

By catching those thoughts and reframing them, you can learn to walk boldly into a room, make eye contact with others, and overcome the inhibitions that may be holding you back from great opportunities. Ask a counselor how to help you reframe your thoughts and use Cognitive Behavioral Therapy (CBT) for your benefit.

Use your creativity

Expressing yourself through creative expression boosts mood and lowers anxiety. We often let our creative pursuits slip away amid the busyness of life. God is the Creator, and He made us to crave creative outlets. Think of creative expression as a means to work through your thoughts and emotions tangibly.

If it’s been a long while since you turned to creative endeavors, think about what you enjoyed as a child. Were you happy creating stories, playing an instrument, painting on canvas, or crafting to share with others? What creative pursuit feels right to you? Try a few different things and schedule them into your week.

Set boundaries to protect your peace

Protecting your peace should be a priority for improving mental health and well-being. Some people may try to take advantage of your generous nature or pressure you into taking on responsibilities that stretch you too thin. You may accept a job offer because the compensation sounds great, but the commitments do not align with your priorities and values.

Before you can set boundaries, you must become clear on what you value. Skewed values and priorities equal stress and mental distress. Values that align with your boundaries will create peaceful harmony in your life.

Find the right kind of support

If you have ever been betrayed, you may struggle with trust issues. Many people do. Whether the betrayal came from a colleague, classmate, friend, spouse, parent, or sibling, the pain is real. Putting yourself back there will be hard. It’s challenging to be vulnerable.

Yet, surrounding yourself with people who understand you is priceless. You can form new friendships with people at church, your next-door neighbors, a support group, or people in the community who share your interests. Create an inner circle of people you trust.

Spend thirty minutes with heart-pumping exercise

Exercise keeps your cardiorespiratory system functioning properly, strengthens bones and muscles, enhances sleep and digestion, and improves cognitive function and mood. Exercise is underestimated in its power to work as a natural antidepressant and painkiller.

Aim for 30 minutes of heart-pumping exercise most days of the week. Try to incorporate a variety of workouts, including flexibility training, cardiovascular exercise, and resistance-based exercises. You may want to consult with a personal trainer at least once to learn about proper form and the best exercises tailored to your specific needs. Always consult with your physician before starting any new exercise regimen.

Get good quality sleep

Not enough sleep can leave you feeling depleted, fatigued, grouchy, and foggy. No one wants that. God commanded us to rest one day a week. Our bodies and brains need proper rest to relax and recharge. Specific systems need to be repaired while we sleep. When we deprive ourselves of good-quality sleep, we increase the risk of developing anxiety and depression.

Consider your sleep hygiene. What do you do to promote good sleep? You can create a nighttime routine to signal to your brain that it’s time for bed. A simple three-step routine, such as brushing and flossing your teeth, taking a warm bath, and reading a book in bed, may be enough to help you fall asleep. Also, keep your bedroom and the areas around your bed clutter-free. Clutter has been shown to disrupt sleep patterns and increase anxiety and depression.

Journal daily

Similar to using creative outlets to express your thoughts and feelings, journaling is an effective tool. You can use a journal to identify and analyze your thoughts and emotions, reframe negative thoughts, and keep track of affirmations. You can also use your journal to record quotes, set goals, and jot down prayers.

Many people prefer the feel of a paper journal and pen. But you can also use digital tools and apps. Set a time when you feel less rushed to journal. Perhaps this is the first thing in the morning with your coffee or at night while sitting in bed. Try different times until you find one that you can do consistently.

Talk to a counselor

If you want to improve your mental health and well-being, lower your risk of developing certain mental health conditions, and learn the strategies needed for emotional resilience, talk to a counselor today. Talk therapy, group therapy, Cognitive Behavioral Therapy (CBT), and interpersonal skills are just a few effective methods for helping mental health. A counselor will create a personalized plan tailored to your specific needs.

Christian Counseling in Laredo, Texas

Your mental health and well-being influence your physical, emotional, and spiritual health. The goal is complete healing. Christian counseling in Laredo, Texas can help bridge the gap between your mental health and that of others. When your spiritual, mental, and emotional health are strong, you can weather problems with your physical health. You can tackle obstacles when life feels chaotic.

Contact our office today to schedule a session with a Christian counselor in Laredo and discuss how counseling can provide additional tips for improving mental health and well-being.