May is mental health awareness month and Alpha Wellness Lab would like to spotlight the importance of mental and emotional health and wellbeing.
We understand that life can get busy and sometimes we place our health and wellbeing on the back burner, but when we let our health and happiness become less than a priority, this can negatively impact our mental and emotional states and can potentially cause anxiety, depression or other mental health problems.
So, we would like to share with our readers, followers and patients a few simple things that can be easily implemented to support mental and emotional health and wellbeing.
The following is a list of 5 easy to incorporate lifestyle changes that anyone can make today to support their mental health!
Stay Active
Movement or exercise greatly benefits mental health by prompting the body to release feel good chemicals called endorphins. Like dopamine and serotonin, both of which elevate our mood. When we engage in any sort of physical activity, we support the bodies vascular system, immune system and digestive system all of which supports our mental wellbeing.
Staying active can be simple, you don't need jump into intense workouts unless you want to. Simply walking a few evenings a week, taking a workout class once or twice a week or finding mindful movement through a yoga practice at home are all great ways to bring exercise and movement into your life.
Get Adequate Sleep
Getting enough sleep is imperative for proper functioning of the brain and nervous system. Sleep plays a major role in memory and cognitive function. Sleep, Specifically REM sleep, is where the brain resets from the day, this is important for cognitive function and the ability to have a healthy response to everyday stress. Lack of sleep perpetuates and heightens anxiety and depressive symptoms.
Try incorporating the following for healthy sleep habits and better rest:
1. Limiting the use of electronics in bed: If you can't fall asleep right away, try reading.
2. Getting natural sunlight as early as possible in the morning: This resets the bodies circadian rhythm.
3. Stress management: refrain from checking emails in the evenings, watch less of the news or create a relaxing bedtime routine.
4. Decrease caffeine intake in the late afternoon hours: Caffeine blocks the receptors that make you feel sleepy.
5. Get some form of physical exercise during the day: Physical activity enhances sleep by decreasing the amount of time it takes to fall asleep and by improving the quality of sleep.
6. Stay hydrated by drinking plenty of water: Dehydration can contribute to headaches and stiff muscles, both of which make it harder to relax.
Practice Gratitude
The act of practicing gratitude facilitates a positive attitude and cultivates an elevated mood when practiced, especially first thing in the morning. Regularly practicing gratitude rewires your brain for a more positive outlook, not only on the day ahead, but for life in general.
Cultivating a daily gratitude practice is really simple. Write out all the things you are grateful for and whatever brings you joy. These can include people, places, things and even feelings. Place them on sticky notes on your bathroom mirror to remember to give thanks in the morning when you're brushing your teeth, in the kitchen when you're cooking, in the car when your running errands or on your commute to work.
Just taking 5 minutes a day to give thanks for all that you have, not only can start your day on a positive note but can actually increase feel good chemicals in the brain like dopamine.
Practice Mindfulness
Mindfulness practices have been proven to reduce stress and anxiety as well as alleviate symptoms of depression. Mindfulness practices are really simple ways to boost your mental health.
Practicing mindfulness doesn't have to look like meditating for 1 hour every day. Although meditation is helpful there are many others way you can incorporate the practice of mindfulness into your daily life.
Cultivating a mindfulness practice begins by simply bringing your awareness to the present moment. Try these simple practices today:
Mindful Breathing - Take just 5 minutes to bring your awareness to your breath as you deepen and slow down your breathing.
limit the use of electronics - Take a break the TV and your phone, engage fully with family and friends at the dinner table, take a walk outside without distractions and listen to the sounds of nature or sit in quiet contemplation.
Engage fully in the mundane - Next time your washing dishes or folding the laundry bring your full attention to the task noticing how the water and soap feel on your hands or the way the laundry smells.
Seek Support
Seeking out support when you need it is crucial for mental health. This can include reaching out for help and assistance from a healthcare provider, Mental health specialist or even reaching out to those in your community.
It can simply look like calling on a friend or family member for support. Don't count out the power of community. As human beings we are wired and designed for love and support from our family, peers and those in our community. Studies show that individuals who have strong communities of people who rally around them and to provide care and support are mentally and emotionally healthier individuals than those who do not.
We hope you can take some time this month to implement these practices into your life and begin to make your mental and emotional health a priority in your life.