5 Easy Actions to Improve Mental Health NOW

Try one or all of these tips to keep your balance, or re-balance yourself.*

1. Words matter! Value yourself:

Now we know; words matter. In fact, words can create longer-lasting, more painful, more impactful and deeper scars than physical trauma.

• Change negative self talk - Odds are, you have moments, just like the rest of humanity, where you say something less than positive to yourself about yourself, either out loud or in your mind.

  • Commit yourself to this challenge right now. In the future, when there is a negative thought that pops into your mind, don't let it linger. How? Reverse it! It may sound crazy, but, the principles are backed by neuroscience. Just try it - say the new, positive thing to yourself ten times and then deliberately refocus your thoughts and energy on doing something else. It doesn't matter whether you believe those words YET. Through time and repetition, your unconscious mind will start to believe it for you. If it's a persistent theme, for extra kick to this seemingly magical trick, create a reversal positive affirmation (true or not true yet) and say it ten times when you first awake and as you drift to sleep. This is when you may be in a state similar to hypnosis with the unconscious mind theta brain waves are active.

• Treat yourself with kindness and respect, because YOU DESERVE IT. All humans deserve kindness and respect. If you want that FOR others and FROM others, start with your self-talk and self treatment. And remember that self-criticism is NOT a helpful tool for improvement. If you are looking to improve, create a goal and seek out one small change in behavior to reach that goal. Repeat. Don't generalize flawed moments, don't catastrophize negative events and remember that "This too, shall pass."

• Along these same lines, take the time you need for activities you enjoy - Finish the urgent and important tasks, but then make some time for your hobbies and favorite projects, or to broaden your horizons. Do a daily crossword puzzle, plant a garden, take dance lessons, learn to play an instrument or simply take 5 minutes a day to play "DuoLingo", and perhaps one day you'll be fluent in another language. This enrichment for your life is the best 5 minutes you'll spend. It's easy to do, just stop that TV show, SM scrolling or video game playing 5 minutes earlier to do something that serves you. Only you will know when you've found the right balance. Some people need a little something every day. Some people need a big something once a year. Find the right balance for yourself, and know that this isn't selfish. We all need to enjoy life to be our best selves.

2. Take care of your body:

Taking care of yourself physically can improve your mental health. Realize that there are far-reaching benefits both physically and mentally to even minutely small changes to the following:

• Eating nutritiously. Yes, ideally every meal you eat are nutritious meals. But it's not an "all or nothing" improvement proposition! The good news is, it's a single act, every day. This can be as easy as adding in a fruit you wouldn't have normally eaten. Eat an apple instead of a bar. Add in a vegetable or fruit, or even better, substitute. Missed a day? No problem and no big deal either. Choosing a better option, simply more often than not, will be enough and the results will show.

• Avoiding harmful substances - common substance traps include alcohol, drugs, smoking and vaping. Avoid these negative and damaging substances yourself and if possible avoid people who use them. The allure in these products is the "quick fix". My belief is that everyone is employing their best available resources to maintain or find their comfortable state/stasis of being. So, people are innocently looking for a tool back to emotional equilibrium but there is the misconception regarding harmful substances. Not only do they NOT attain the goal the person seeks, but they push that goal farther from reach. There may be a brief feeling of stasis attainment, but it is fleeting and ultimately false.

  1. If smoking/vaping is already a habit, try going through the motions without lighting the cig. Studies have shown that the brain chemistry will react to the motions in the same way as if you were actually inhaling substances. This can be your first step in changing your perceived "need" for this habit.

  2. Repetitive affirmations, goal setting and hypnotherapy can all help reduce or remove the damaging substance. Changing your understanding of the habit and realigning your values will be the underlying and most important step. Acknowledging that there are better solutions to accomplish finding your inner equilibrium will be the first step to eliminating unhelpful habits.

• Drinking plenty of water. Adding carbonation or light flavoring, or simply having a bottle always handy can help improve this great and healthy habit.

• Getting enough sleep. Researchers believe that lack of sleep contributes to a high rate of depression, particularly in college students. This probably sounds hard, because there's always more to do, right? Well, that'll be true for the rest of your life. But guess what, there's also tomorrow! Yes, be sure to do the urgent things first thing in the day. And you'll find, as important as it is, there's always going to be an opportunity later to socialize. Prioritize your sleep, it improves EVERY area of your life, health, wealth, attitude, intelligence; sleep will make the difference. Choose sleep and "Tomorrow you" will thank "today you".

• Exercising has been shown to decrease depression and anxiety and improve moods. Three principles support this in the belief that it gives us a break from our thoughts. Often a change in position or scenery can disrupt thought patterns and thought is the cause of all suffering.

This one is easier thank you think because exercise can mean a lot of things! It can be as simple as doing JUST ONE of these things below, or think of easy ones yourself! It can be quick, it can be easy, just move around a little bit. A little bit is better than nothing!

Try doing any one of these "exercises":

• Get up and go outside for a single lap of brisk walking around the office building, house, dorm.

• Stand and stretch for 30 seconds in each position - reach to the ceiling, reach to the floor, reach over head to each side. Repeat

• Really fast - do 30 jumping jacks as quick as you can!

• 25 high knees!

• 10 mountain climbers

• 15 sit-ups

• 10 pushups

• Comment below your favorites!

3. Surround yourself with good people:

Circle of 5 - You've heard the saying - "we are an average of the 5 people we spend the most time with" - (Jim Rohn) Simplistic, but a truth lies within it. Choose your influences with precision. And don't kid yourself into thinking it doesn't matter what you listen to, read, or surround yourself with, because it matters MOST. Do you want to be fit? Non-smoker? Non-drinker? Be positive? Successful? Make 6-figures a year? Find those people you aspire to be like, and be around them, befriend them.

• If finding 5 aspirational friends seems like a lot for you, then use podcasts or books to be your circle of influence instead! It's easy to find and easier to fit into your schedule, on-demand. Listen while in transit or while doing chores - you'll find there are tons of opportunities to be around your podcast friends and they will change your life.

• Strong Connections - Those who create strong social or family connections are generally healthier than those who lack a support network. If you enjoy it, make monthly plans with supportive family members and friends, or seek out activities, meet-ups or even FB groups where you can meet new people, such as a club, class or support group.

• Casual Sociability - This was the key indicator in longevity studies! Want to be happier and live longer too? Just say hi and smile at the people you regularly contact - post office person, hair person, neighbor, gym rat, whomever! And slowly but surely you'll find you've grown many connections with the rest of the human race around you. They need not be deep, lasting or meaningful friendships to make a difference in your mental health or add years to your life. Can you believe something so simple can have such a huge impact? Amazing!

4. Give of yourself:

• Volunteer your time and energy to help others. You'll feel good about doing something tangible to help someone in need, it'll prompt you to feel grateful for the blessing you have— and it's a great way to meet new people! Google food banks, food or clothing drives, soup kitchens, church sponsored assistance, library events and community services as a place to start and find things to do.

If that feels like a heavy lift, try some of these other things in a similar spirit.

• Give sincere compliments out of the blue without any other agenda to people you know, and people you don't.. Reflecting on good qualities of other people help build your "positivity" muscle!

  • And don't forget to "keep" the feeling of having given that compliment. It feels great to be kind, give and do nice things for others. Don't brush away the feeling. Savor it, remember it and store it for a later time. Do this with intent.

• Give a loved one a thoughtful gift, or even a heartfelt written note for no reason. It doesn't have to be big or long.

5. Quiet your mind:

Viktor Frankl, Holocaust survivor who became an eminent US social psychologist, shared numerous significant social psychology concepts, one of which is the space between stimulus and response. In Frankl’s words, “Between the stimulus and response, there is a space. And in that space lies our freedom and power to choose our responses. In our response lies our growth and our freedom” (Frankl, 1946).

There are also techniques and exercises some people use to quiet their mind. Some people like meditating, practicing mindfulness, breathwork or prayer. All these exercises are ways of achieving the same goal of slowing thoughts to create a quieter mind. You can decide to slow your awareness of thoughts, but having these additional tools are helpful in moments when you feel they add value.

• Breathe- taking 5 deep breaths to a slow count of 5-10 (depending on lung capacity and comfort) , in through the nose, holding a count and out through the mouth.

• Listen - find calming sounds, music or interesting program to listen to. I recommend binaural beats, meditation music or something instrumental. ASMR or other soft spoken programs like guided meditation, hypnosis audio or even self-help books are also excellent.

• Meditation - a practice of emptying the mind by allowing thoughts to come and go like leaves on a stream. The use of a mantra or guide can be helpful.

• Mindfulness - bringing yourself into your body and the moment. Focusing thoughts on the sounds, smells, sights, tastes, feels of the current moment only and nothing more.

• Prayer - memorized or spontaneous communion with a spiritual wisdom/god can help quiet thoughts by calming the ego and focusing outside of the self either reflecting on gratitude, thankfulness, connection with the world and others or simply the insignificance of self/concerns when in connection with the greater good/

• Slow your processing speed. This is easier than it sounds. Guess what - just DECIDE that you will not allow your thoughts to exceed 30mph. Try it. Say it now, and then next time you're feeling anxious or stressed, remind yourself! Comment below on how this goes for you. A very enlightened human is only aware of about 10% of the thoughts they have in a day. Humans have an average of 6k-70k thoughts a day. But faster is NOT better. Think about driving a car. Moving faster gives the driver less time to react and fewer options with larger consequences. The same is true for thoughts and emotions. The slower the speed of your thoughts, the more capable you are and the more options you have when handling difficult situations or challenging stimulus.

Lastly, if you ever feel out of sorts, just ask for help. I am telling you right now, and I don't want you to forget it. It's never too early and nothing is too small to find someone with whom you can share the carry.

And of course, it's never too late, and nothing is too big to seek a friend with qualifications to help. If you feel tempted to seek a quick fix for finding your equilibrium (like drugs) never be afraid to ask for help. Seeking help is a sign of strength — not a weakness. And it is important to remember that treatment IS effective. People who get appropriate care can recover from mental illness and addiction. They go on to lead full, rewarding lives. Life is a game and you can't lose this game unless you quit.

*Adapted from the National Mental Health Association/National Council for Community Behavioral Healthcare