9 Habits for A+ Mental Health

 

“Life is what happens when you wake up and decide to start again.” -me

Mental Health is a big subject, big because it affects nearly all of us. In fact, according to a Forbes Health article, entitled, “Depression Statistics in 2023”:

• About 20.78% of adults in the U.S., or 50 million Americans, live with mental illness, per 2019-2020 data from Mental Health America.^[3]
• About 21 million adults in the U.S. (8.4%) have experienced a major depressive episode.^[4]
• About 280 million people worldwide live with depression, according to the WHO.^[1]

So how do we manage it, if it is hereditary from someone in the family? Because according to the website:

“People who have an immediate family member living with depression may have a two to three times greater risk of having depression, according to Stanford Medicine.^[2]”

Also, according to a CNN article May 17, 2023, more than 1 in 6 people are either receiving treatment for or acknowledge they are depressed.

So, what can we who are on the receiving end of such an unfortunate feeling state do? Well, let’s get started, there are 10 active things you can do to improve your mood today:

1.      Change up your DIET

·       Cut out Carbohydrates and Sugars. That’s right, you heard me. That means skipping that: -Bread, Pasta, Pizza, Cereal, ice cream, cookies etc.….

                            Trust me, your gut will acknowledge the difference. Going Gluten-Free was the best thing for my mood.

·       Eat something fresh and energizing instead. Think:

*Apple, Banana or celery and peanut butter, a cup of frozen berries soaked in almond milk, a fruit smoothie, even a carrot and hummus if you’re feeling nibbly.

2.      Get those SUPPLEMENTS!

·      Recommended supplements for additional mood support include:

**Fish Oil with Vitamin D: Brand: Nordic Naturals all the way)

**Magnesium:  I know there’s many brands and kinds. Depending on if you’re looking for additional Bowel Movement Support, the kind I use/like is Thorne’s Magnesium Citrate.

**Probiotic: There are many kinds on the market, so checking your local health food store, or even Target/Walmart will give you fair results. I use “Rae” probiotic from Target.

3.      Cook with and Eat Healthy Fats/Oils!

·       Coconut Oil- Did you know this is also good for skin, hair and nail growth as well as weight loss!!)

·       Butter Yes, you heard me right, good old-fashioned butter. Not margarine, butter.

·       Olive Oil-There’s a reason this is a staple in the Mediterranean diet!! Look how healthy they are! Reduction of heart disease too! (Skip the canola/vegetable oils!)

4       De-Stress!

·       Get outside in the Sun or go for a walk.

·       Be Productive about getting things checked off your To-Do list.

·       Relax into a favorite Hobby.

5.       Have Friends and Love!

·       Kindred spirits are not as rare as you think! Talk to friends in addition to a therapist for combined power talks!

·       Being happy, laughing, and quality time with loved ones boosts Mood.

6.       Let Go of Control!

·       You can’t predict or even control the future or the outcome of a situation (be it a job, relationship or health) all you can do is love what you have while you have it. Admit that Life is Change, and You Can’t Take it With You (Whatever “it” is).

7.       Do Your Favorite thing!

·       Whether it’s dressing up, going on a hike or bike ride, tending to your plants or reading/watching your favorite show, remember you love it for a reason. You deserve to engage in that which makes you smile.

8.       Do Something for Someone Else!

·       Giving/sharing is one of the best ways to feel productive. It’s useful to shift the focus on someone else’s life other than your own sadness/struggles.

9.)  Pray!

·       When you can’t figure it out, Stop Playing God!! It’s not up to you to make it better sometimes, we have to humble ourselves. Below is the AA prayer, which can be relatable for everyone:

 

God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
As it is, not as I would have it;
Trusting that He will make things right
If I surrender to His Will;
So that I may be reasonably happy in this life
And supremely happy with Him
Forever and ever in the next.
Amen.

 

So, go for it. These are just some simple tools. For more information there are some incredible resources out there.