Ongoing: Evidence-Based Activites for Mental Wellness
Although there are many activities that could be included as acts of self-care, some lifestyle changes in particular have research supporting them as helpful way for us to care for our mental wellness. If you find you are feeling in need of some changes to increase your resiliency and help recharge your battery more effectively, check out the list below for some new ideas to incorporate into your regular routine.
EXERCISE
Staying active is one of the most valuable changes we can do to improve our mental health. Countless studies have shown that exercise can help alleviate symptoms of depression and anxiety and relieve stress. There are varied recommendations on how much to exercise, but specific guidelines released by the government of Canada may be a helpful starting point. Also consider speaking with your family doctor or another health professional to ensure you know what amount of exercise is right for you. Finally, I would encourage you to start considering what fitness activities fit most easily with your life and you might find enjoyable - after all, the best exercise regime is the one you can stick with!
SLEEP HYGIENE
Sleep can play a huge role in our ability to regulate our thoughts and emotions, but sleep can also play a larger role in our mental health as well. Research has shown the connections between poor sleep and mental health concerns, both of which may be mutually reinforcing the other. To get a more consistent and better quality sleep, it may be worth looking at your sleep hygiene. Here are some tips to get you started, though for more information you could speak to your doctor or therapist.
NUTRITION
In a similar vein to the importance of sleep, nutrition is also an essential component for our brains to be functioning at their best. After all, how can we expect ourselves to run effectively without adequate fuel! The understanding that nutrition impacts our mental well-being has been increasingly studied, with findings that nutrition can impact our mood, mental health, and behaviour.
MINDFULNESS
There are many ways to practice incorporating mindfulness into your own life. You could listen to guided meditations, practice yoga, tai chi, breathing exercises, progressive muscle relaxation, guided imagery, repetitive prayer, try forest bathing (see below) or simply practice staying present in everyday moments. Many resources exist to help you get started, including Youtube, various Apps, books, and local groups or classes. However you choose to practice living mindfully, know that there is evidence to show that practicing mindfulness regularly can help reduce stress and relieve symptoms of anxiety and depression.
GET OUTSIDE
I think many of us intuitively know that getting out in nature can feel soothing. After all, doing so often gives us the opportunity to take a break, get some exercise, socialize or enjoy solitude, change environments, expose us to sunshine and fresh air, and reduce screen time - all of which can feel good for us. But did you know that the act of being present in nature has its own name? Shinrin-Yoku, also known as Forest Bathing, has been shown to reduce stress and increase one's sense of well-being. Whether you choose to go for a walk in your local park, try hiking, or simply sit under some trees in your backyard, know that you are doing something positive for yourself as you do so. Furthermore, if you have kids consider bringing them along - regularly being in green spaces as children has been shown to help reduce the risk of psychiatric disorders later on in life!
SOCIAL CONNECTION
Having positive social connections has been found to improve our mental wellness. Feeling connected and supported by others act as significant protective factors for mental and physical health. During this Covid-19 pandemic, it may take some new strategies to connect with others. However you do so, when the opportunities arise, research supports your efforts to connect with loved ones and put yourself in social situations regularly.
VOLUNTEER
Volunteering provides us with an opportunity to socialize with others, engage in a meaningful activity that gives us a sense of purpose, and offers some structure to our day. Volunteering has been shown to help reduce symptoms of depression and cognitive decline, among a wealth of other benefits.
PRACTICE GRATITUDE
Practicing gratitude helps us to shift our attention away from what we don't have and towards the things we do. One can assume that doing this would likely lead to a positive difference in our emotions, as being thankful for what we have likely leads to more positive emotions than wishing for things we don't have. Some studies have identified a correlation between gratitude and well-being, with research identifying a whole host of other positive benefits as well. I should note that despite the evidence supporting this practice, some of the existing research does not find a connection between gratitude and improved well-being. As such, it may be worth simply trying this one out for yourself and seeing if it works for you.
PSYCHOTHERAPY
In Ontario (and some other provinces), the professional title of Psychotherapist is a protected title, meaning the professional must undergo particular education and experience in order to be licensed. Even with these guidelines to ensure appropriate ethics and guidelines are being followed, psychotherapy comes in many shapes and sizes. The particular therapeutic approach a psychotherapist may use depends on the individual and what training they have received, but certain therapeutic approaches are found to be more effective for particular mental health concerns. A great way to clarify if a therapeutic approach is evidence-based for a specific concern is to visit this website here. That being said, research has found that the client-therapist relationship is one of the most important aspects of therapy, so please keep this in mind when deciding whether a therapist is the right fit!
MEDICATION
There is a wealth of evidence that suggest certain medications can help support mental health. Medication can be used alone but is often an effective compliment to psychotherapy (along with some of the other activities above). The decision to take medication is dependent on your personal comfort level and your doctor or psychiatrist's perspectives of your unique situation. Medication can be an essential tool to help those who are unable to function get to a position where they are then able to engage in the above wellness activities, but it also can sometimes act as a tool to help stabilize an individual's thinking or mood for a longer time period. Although the best resource on this subject is a doctor, some general information about various medications can be found here and information regarding medication research can be found in a wide variety of psychopharmacological journals. Since this component of health requires many years of education to gain a proper understanding, I would encourage you to always consult with a physician or psychiatrist when making decisions regarding medication.
Of course if there is something you are doing that is not on this list, so long as it is working for you (in both the short and long term) then by all means continue with it. You know your life and needs best, so - as with all of my content - take what resonates and leave the rest!
If you are having difficulty incorporating any of these practices into your life, I would encourage you to speak with a doctor or therapist for more information and support.