Keeping your mind healthy is just as important as eating well and exercising! When you focus on your mental health — or your emotional, psychological, and social well-being — you’ll be able to:

• Handle stress effectively
• Have meaningful relationships
• Give back to your community
• Be productive at home or work
• And more

But prioritizing your mental and emotional well-being can be tough, so we’ve provided seven ways you can start boosting your mental health today: 

1. Get at least seven hours of sleep each night.

Not getting enough rest can make anyone grumpy the next day. What’s worse, sleep deprivation over time is associated with high blood pressure, diabetes, and heart failure. The National Sleep Foundation recommends that adults get seven to nine hours of sleep each night to ward off these conditions and help them focus and function every day.

Along with fueling your body, sleep will also boost your mental health and help you manage any anxiety, depression, or stress you’re dealing with. You can improve your sleep habits with a few tips:

• Keep the same sleep schedule every day, even on the weekends.
• Have a relaxing bedtime routine with prayer, reading, or journaling (see below).
• Stop using your phone and laptop at least 30 minutes before bed (see below).
• Avoid alcohol and caffeine intake in the hours before bedtime.

2. Schedule time for meditation or prayer.

Prayer and meditation are ways you can connect with God (or just be still and breathe deeply) before or after a long day. Saying a prayer or mindfully accepting the present moment not only has spiritual benefits; meditation can also improve your health and well-being in various ways, such as:

• Reduced heart rate and blood pressure
• Better stress management skills
• Improved memory and self-awareness
• Better communication with loved ones
• And more

So how can you make time for meditation or prayer in your daily life? Try looking for naturally quiet (and tech-free) moments in your day, like when you first wake up or right before you go to bed. Or, you can physically pencil prayer time into your calendar! By making space in your schedule for meditation, you’ll be more likely to actually follow through — and able to reap its physical, spiritual, and mental health benefits.

3. Unplug from technology whenever you can.

While social media and other forms of technology were designed to entertain and connect us, it’s had negative effects, too. For example, people who use social media often are three times more likely to feel isolated than their peers who don’t use as much social media. Many folks are also prone to social comparison when they go online and see others’ profiles or photos, which can trigger anxiety, depression, and low self-esteem.

Even if you don’t use social media much, there’s still such a thing as being too connected. More people are working from home than ever before, and while they don’t have to leave the house or commute to get things done, it’s difficult to separate work and life when they’re happening in the same space.

Whether you struggle with social media comparisons or burnout from too much work, unplugging from your devices at the end of the day will help you reconnect with your loved ones, boosting your mood and helping you set aside any stress you dealt with. Turning off non-emergency notifications from your phone or computer will also help stay focused on meditation or prayer, as well as sleep better (as we mentioned above).

4. Try to read and/or journal every day.

Whether you prefer the escape of fictional stories or the knowledge boost of nonfiction works, reading helps you improve a variety of skills: analytical thinking, memory, concentration, and more. It’s also a great way to destress after work, especially if you’ve been staring at a computer screen all day!

Plus, research has shown that reading the Bible or another spiritual text can lower your blood pressure and calm you. And paging through a self-help book can help people manage mood disorders and other mental health issues.

You’ll also become a better writer by reading often, which might make you want to write more in your everyday life. Journaling can help you process your thoughts, release emotions in a positive way, track your goals, and list what you’re thankful for. Writing about an upsetting experience can even reduce depression symptoms you may be coping with.

5. Spend time with people (and pets!) you love.

Fun fact: We’re 12 times more likely to feel joyful on days that we spend six to seven hours with loved ones. Even if that’s not always possible, calling or FaceTiming a friend or family member can be enough to boost your mood. And you’ll probably make their day when someone they love reaches out to them!

If you or your loved ones have pets, being around these furry friends can also relieve anxiety and make you smile! Petting animals lowers cortisol (a hormone that triggers stress ) and increases oxytocin, which promotes happiness and bonding. 

6. Get outside and move as much as possible.

Even if you’re not the most nature-loving person, a walk on a sunny day can do wonders for your mental health. Hiking, biking, or just spending your lunch break outside can boost your mood and energy levels. Just make sure you apply sunscreen before soaking up some Vitamin D (even if it’s cloudy).

Gardening and yardwork also count as nature time; plus, you’ll get some exercise in! Physical activity releases endorphins in your brain, which can improve self-esteem, reduce stress, and even help you manage pain. All of these physical and mental health boosts are great reasons to get outside and move!

7. Try a yoga class at your local gym (or online).

Yoga is an exercise form that pairs deep, calming breaths with gentle stretches, balancing, and core work. Whether your gym offers classes in person, online, or both, yoga is a great way to reduce stress while squeezing a workout into your lunch break or early-morning routine. Your instructor will guide you in deepening your breathing as you stretch and move, which will help you get more oxygen, lower your blood pressure, and reduce stress.

You’ll boost your physical and mental health through yoga by:

• Combating anxiety and depression
• Reducing inflammation, pain, and fatigue
• Increasing your strength and flexibility
• Improving heart health 
• And more

Making time for yourself matters! 

Praying or meditating, resting, spending time in nature…all of these things will help you feel refreshed and ready to be there for your loved ones and carry on with your day.

If you’re struggling to carve out some quiet, peaceful time, you’re not alone. But joining an in-person or virtual prayer group, mindfulness session, or yoga class may help you find rest and peace amid a busy life. Prioritizing your mental health is much easier when you’re surrounded by a supportive community!

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

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