How to improve my mental health

Healthy diet and supplementation

One such factor is nutrition. It has been shown from scientific research that a healthy diet, consisting of sufficient seafood, olive oil, vegetables, fruit, nuts, protein and whole grain cereals, has a protective effect against the development of mental symptoms, such as depression (Kris-Etherton, 2021). In addition, it appears that foods from the sea in particular, such as oily fish, can help reduce anxiety symptoms.

A healthy diet is rich in sufficient nutrients, vitamins and minerals. Such as essential fatty acids, vitamin B12, magnesium, zinc, B vitamins, vitamin C and E. Research has shown that a sub-optimal intake of these nutrients leads to an increased risk of mental complaints, such as depression and anxiety. So it is especially important to pay attention to the intake of these nutrients in case of such complaints. You can check whether you get enough of these nutrients through laboratory tests. Certain populations are more vulnerable to nutritional deficiencies, such as vegetarians and vegans.

Regular physical activity

Besides nutrition, scientific research shows that - despite the fact that exercise can be a stressor for the body in itself - exercise reduces the negative effects of other stressors (Deslandes, 2009; Heissel, 2023). Such as stress at work, for example. Specifically, regular low-intensity exercise has been shown to have a positive effect on depressive symptoms (Heissel, 2023). Examples of low-intensity exercise include walking, cycling and swimming.

Sufficient sleep

Sleep has a direct impact on how much stress we experience and on our mood (Lee, 2017). Research shows that the worse and shorter we sleep, the more we suffer from stress and negative thoughts. It was also shown that sleeping poorly over long periods of time can lead to anxiety symptoms.

The number of hours of sleep you need varies from person to person. According to scientific research done by the National Sleep Foundation, most adults need 7 to 9 hours of sleep per night (Hirshkowitz, 2015).

Stress management techniques

Stress management techniques are techniques that can reduce the negative effects of stress on the body (Jerath, 2015). Such as experiencing negative feelings and (brooding) thoughts. The autonomic nervous system being constantly ‘on’ is also a form of stress for the body. This happens when we are constantly in ‘do mode’. It is important for the body to regularly switch to the ‘rest’ mode of the autonomic nervous system. Examples of stress management techniques that help the nervous system relax are breathing exercises and meditation (Jerath, 2015).

Social connection

Social contacts have a protective effect on our mental health (Abrams, 2022). One reason for this is the support that social contacts can provide when facing stress or (mental) challenges.

Setting boundaries

Setting boundaries helps to guard your (mental) energy (Maresca, 2022). To set boundaries, you must first sense them. In addition, how you communicate boundaries is important.

Emotional intelligence/body awareness and self-compassion

According to Brianna Wiest, writer on emotional intelligence, emotional intelligence is about being able to observe your emotions, feelings and thoughts (Wiest, 2018; 2020). Your awareness of your emotions, feelings and thoughts allows you to know yourself better. This can help you cope better with stress, anxiety symptoms and (mental) challenges.

Improving your mental health is a process that takes time, requires dedication and self-compassion. Be patient and be kind to yourself!

 

 

Sources:

1. Kris-Etherton,M., Petersen, K.S., Hibbeln, J.R. et al. (2021). Nutrition and behavioral health disorders: depression and anxiety. Oxford University Press.
2. Deslandes, A., Moraes, H., Ferreira, C., et al. (2009). Exercise and Mental Health: Many Reasons to Move. Neuropsychobiology.
3. Heissel, A., Heinen, D., Brokmeier L.L., et al. (2023). Exercise as a medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression. Br J Sports Med.
4. Lee, S., Crain, T.L., Mchale, S.M., et al. (2017). Daily Antecedents and Consequences of Nightly Sleep. J Sleep Res.
5. Jerath, Crawford M.W., Barnes V.A., et al. (2015). Self-regulation of breathing as a primary treatment for anxiety. Appl Psychophysiol Biofeedback.
6. Hirshkowitz M., Whiton K., Albert S.M., et al. (2015). National Sleep Foundation's updated sleep duration recommendations: final report. Sleep Health.
7. AbramsP., Wharton T., Cubillos-Novella A., et al. (2022). Fractured families and social networks: Identifying risk and resilience factors for supporting positive mental health in Venezuelan immigrant groups. Fam Syst Health.
8. Maresca, Corallo F., Catanese G., et al. (2022). Coping Strategies of Healthcare Professionals with Burnout Syndrome: A Systematic Review. Medicina (Kaunas).
9. ‘101 Essays That Will Change The Way You Think’ and The Mountain is You’ by Brianna Wiest
10. Wiest, B. 2018. 101 Essays That Will Change The Way You Think.
11. Wiest, B. 2020. The Mountain Is You: Transforming Self-Sabotage Into Self-Mastery.
12. Trimbos Institute. Ten Have et al 2023. Prevalence and trends of common mental disorders (NEMESIS). World Psychiatry.