How To Maintain Mental Health

Let’s face it, most of us spend at least eight hours a day in front of our screens, most often staring at our phones or computers. These devices have become such an integral part of our lives that many of us don’t even notice them anymore. But when you look at what these technologies are doing to us, it’s clear that they’re slowly but surely having an impact on our health, mental and otherwise. Luckily, there are simple ways to maintain your mental health in the age of technology, so read on to learn more about some of the things you can do!

Take a break from technology

Technology is a huge part of our lives. That’s not going to change anytime soon. However, it can be easy to get carried away and spend too much time using technology—and that can be detrimental to your mental health. Try taking breaks from technology more often than you think you need them, and take notice of how you feel after each break. It might seem impossible at first, but with practice, you’ll find yourself able to focus on other things in life. If you do use technology for work or school purposes, try setting specific times when you’re allowed to check emails or social media accounts so that they don't become a distraction during other parts of your day.

Focus on your mental health with no distractions

Studies have shown that keeping up with a healthy routine is imperative to maintaining your mental health. It can be hard to find time in a busy schedule to make sure you’re eating right, hitting up that workout or squeezing in some meditation — but it’s so important. Your mental health can directly impact your physical health, and if you’re feeling good mentally, then you are most likely feeling good physically as well. You can’t ignore your mental wellbeing or let it fall by the wayside; don’t procrastinate about taking care of yourself for one second longer.

Sleep better, reduce stress

Staying awake can lead to fatigue, burnout and poor mental health. A good night’s sleep is crucial for maintaining a healthy mind, so be sure to get seven to nine hours of sleep each night. No time for naps? If you have trouble falling asleep at night, it’s important to avoid looking at any screens after sundown. That includes TVs, phones and computers; when our eyes are exposed to a blue-spectrum light—like that emitted by our devices—we get an alert signal that tells us it’s time to wake up. As with any change in your routine, don’t throw out all technology entirely; instead, just make sure you stop using it two hours before bedtime.

Improve your physical health

In many ways, your physical health directly impacts your mental health. What you eat, how much exercise you get and whether or not you are getting enough sleep all affect how you feel. For example, reducing stress can help manage anxiety and depression. At times of high stress or when dealing with an intense life event, it can be tempting to overeat or indulge in substances that create a high (like alcohol or illicit drugs). It’s important to monitor your health behaviors so that self-care does not become destructive. You should also see a healthcare provider for an evaluation if symptoms worsen significantly.

Meditate - it really works!

A few minutes of meditation can lower your heart rate and blood pressure, as well as reduce stress levels. Research shows that meditation helps strengthen your immune system and lower your cholesterol, too. Set aside a time each day for at least five minutes to sit quietly and relax. Focus on breathing deeply, feeling yourself inhale and exhale. Let go of all distractions (or try to), and simply focus on sitting still with calmness in mind. When you notice that your thoughts have drifted from your breath, bring them back without judging yourself for being distracted. You may find it helpful to set an alarm so you don't lose track of time while meditating. If you're not used to meditating, start slowly—even just one minute per day is beneficial! As you get more comfortable with it, gradually increase your daily practice. In addition to improving your mental health, regular meditation has been shown to improve physical health by lowering blood pressure and reducing inflammation throughout the body. It also promotes better sleep habits by helping people fall asleep faster and stay asleep longer. Meditation doesn't require any special equipment or clothing; it's completely free! You can do it anywhere—sitting comfortably in a chair or lying down on a bed will work just fine!

Get outside for at least 30 minutes each day

According to a 2014 study from Carnegie Mellon University, individuals who spend more time in nature tend to experience fewer mental health issues than those who don’t. This is likely because exposure to nature decreases our levels of cortisol (the stress hormone) and increases our serotonin levels. These two hormones are at play when it comes to mood, memory and social behavior.

Try something new each day

Do something creative each day, even if it’s just for 15 minutes. Research suggests that activities like painting, dancing, singing and crafting are mentally invigorating and can help keep your mind sharp. Besides all that, they’re fun! The activity doesn’t have to be complicated—just find something you think is fun to do and give it a try.

Don't forget to smile!

The best way to keep yourself feeling positive and upbeat is to smile. Doing so can lift your mood and make you feel happier, even if you don’t really feel like it. Smiling can boost your self-esteem, which can help keep mental health issues at bay. So go ahead: give someone a genuine smile when you see them today!

Get out of bed - start moving more.

The physical act of getting out of bed and moving around will improve your mental state as well. Getting out of bed is an accomplishment in itself, but taking a walk, doing push-ups or sit-ups and going outside to breathe some fresh air is even better. You don’t have to work up a sweat either; just forcing yourself to move when you feel overwhelmed will break up those thoughts and get you thinking more positively about your situation.

Stop being so hard on yourself.

In order to keep our mental health in check, we need to learn how to stop being so hard on ourselves. We are not perfect and we never will be. The sooner we accept that, the easier it is for us to move forward with our lives. When you catch yourself criticizing your actions or making negative remarks about yourself, try to stop before you go any further. You deserve love and self-respect just as much as anyone else does; don’t let society dictate otherwise.