Written by Amy McKeever
national geographic
There’s no shortage of hacks to improve your mental health. There are some proven ones. Exercise regularly and get enough sleep. Other approaches, such as taking magnesium supplements or immersing the body in frigid water, are still less well understood. And there are methods that aren’t completely legal (for now), such as microdosing psychedelic drugs.
But over the years, my colleagues have reported other self-care tips that are backed by science and fairly easily accessible. After a cold, dark January that felt like an eternity, I’ve been taking advantage of some of them these past few weeks. Why not try using it too?
Admittedly, some of these tips are only helpful if you’re going through something really heavy (or if you’re just exhausted from the never-ending dumpster fire of world events). Masu. In a world where there isn’t much you can control, here are some of my favorite things you can do.
1. Spend more time in nature. Look, we’re National Geographic. It’s probably no surprise that the first thing on this list is getting outside. However, there is overwhelming evidence that it actually helps reduce stress, improve mood, and even maintain good health. Why? For example, research shows that looking at complex patterns found in ferns, flowers, mountains, ocean waves, and other natural elements can trigger more alpha waves in the brain, which are associated with relaxation. I know that.
Our readers seem to especially love “forest bathing,” or careful hiking through the woods, to reap the health benefits of nature. But even if you can’t go outside, there are helpful things you can do to bring in nature instead, like opening windows to let in some fresh air and using scents inspired by nature. says the expert.
2. Listen to the birds. When my colleague Sarah Gibbens told me last year that she listens to birdsong to help her focus on work, I teased her. But the more I think about it, the more it seems like genius. As Sarah herself wrote in 2022, her research shows that just being around birds makes her feel better. Clearly, the real thing is likely to be more effective as a mental health booster. After all, you need to spend time outdoors in nature. But next time you’re having a bad day, you might just listen to the birds chirping.
3. Keep your space organized. If you’ve been diagnosed with depression, decluttering won’t help. But as Darryl Austin reported earlier this year, it can still lead to changes in your mental health. “If you can learn how to declutter and organize, you will feel less tired, be more productive at the office, and significantly improve your quality of life,” says Joseph, distinguished professor of psychology. Ferrari said. depaul university He is also a noted scholar on clutter and disorganization.
Want to give decluttering a try? Ferrari and other experts had some great, research-backed recommendations on how to get started. The most surprising lesson for me is that while you are sorting through items to throw away, you should look at them and not touch them. Research shows that touching your possessions increases your attachment to them.
4. Limit your intake of ultra-processed foods. I’ve always known that frozen pizza and potato chips are bad for your health. But I didn’t realize that these ultra-processed foods could also be fueling my anxiety until I read Janice Giblin’s story in November.
In fact, research shows that people who consume more of these foods (which also include soda, candy, energy bars, and fruit-flavored yogurt) have a 44 percent higher risk of depression and a 48 percent higher risk of anxiety disorders. is shown. fun!
Luckily, Jibrin also asked experts for advice on how to eliminate these foods from your diet. My favorite tip comes from college psychology professor Ashley Gearhart. University of Michigan, he reminds us to “treat ourselves with compassion.” It’s not your fault, you’re in an environment designed to get you addicted. ”
5. Eat more of these foods instead. On the contrary, diet can also go a long way in boosting your mental health. “There is no magic dietary bullet to reduce stress,” Jason Bittel wrote in an article last year. But vitamins, minerals, fatty acids, proteins, and carbohydrates. He asked a nutritionist to recommend some foods that are particularly good at targeting these hormones. This is good news for those who love dark chocolate and bananas.
6. It releases hormones that make you feel good. In addition to food, there are other ways to stimulate the release of happy hormones like dopamine, serotonin, endorphins, and oxytocin. A 2023 article provides some examples of how to get high on your own hormones. These range from the dopamine boost you get from simple things like completing a task to the serotonin release associated with meditation. And dog parents are in luck. Research shows that playing with your pet causes a surge of oxytocin, which helps reduce stress.
7. Plan a trip. It’s easy to take time off to improve your mental health. But what to do if you don’t have the means or time? Well, it turns out that just planning a vacation can make a difference. As our travel team colleagues have reported during the pandemic, research shows that anticipating travel can “significantly increase a person’s well-being.”
8. Ride a bicycle. Of course, any type of exercise is good for your mental health. However, our family team reported last year that cycling is one of the best physical activities you can do to feel better. “Our research shows that children who go for a bike ride at least once a week report higher levels of mental well-being,” said Esther Walker, cognitive scientist and research program manager. said. outrideis a nonprofit organization that supports youth programming.
She and other scientists are still working to understand why biking is good for you, but it’s because it allows you to coordinate your movements and avoid obstacles that cross your path. It may have something to do with all of the executive function skills needed.
9. Try light therapy. Seasonal depression can happen to anyone. (Some people, however, are more likely to get infected in the summer.) Scientists are still investigating why, but a leading theory is that the dark days of winter disrupt your circadian rhythm, which causes It is caused by light.
Experts say seeing a therapist or taking up a hobby can help alleviate seasonal depression. But they also tout the benefits of phototherapy, or as my colleague put it, “sitting in front of a bright box of light.” But what are the best light boxes to try? Here’s what the experts say.
Kentucky Health News is an independent news service of the Institute for Rural Journalism and Community Affairs, supported by the Kentucky Health Foundation and based in the University of Kentucky School of Journalism and Media.
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