5 Things You Can Do Right Now To Improve Your Mental Health

In 2024, mental health will become a larger priority for people. This is because of the recent push and advocacy surrounding mental health. Understanding ways to instantly improve your mental health is a pivotal way to find stillness in your everyday life. Some benefits of improved mental health can include lowered stress levels, and improved focusing. Therefore, you may wonder what you can do instantly to help your mental health. Here are some tips below. 

1. Schedule an appointment to see a Reiki specialist

Though this may not find you instant results, finding a Reiki specialist can allow you to constantly work to improve your mental health. Why try Reiki? Some Reiki benefits include: inner child healing, reducing stress, calming nerves, and much more. After all, finding a specialist would be your first step towards improvement. 

1. Yoga poses 

Some suggested poses that can help with mental health are: Balasana (also known as child pose), and Savasana. These poses can both be done anywhere which is even more beneficial for when you are feeling anxious, or need to feel still. 

1. Schedule an appointment with a mental health counselor 

This is the first step to improving mental health in so many ways. Whether you need someone to listen or help you with healthy ways to feel still in everyday life. Scheduling an appointment is a large beneficial step that will have long-term benefits. If you are unsure of where to find a mental health counselor check out the website: betterhelp.com, psychologytoday.com and Zocdoc.com

1. Get up and move around 

Whether you walk in place or go for a short walk. Movement is shown to help lower blood pressure, slow anxious thinking, and much more.

1. Journal your feelings and thoughts

Journaling can help in many ways. Mad? Pick up your journal and write down everything you are thinking and want to say. Do this with other emotions and feelings as well. 

3 Ways to Incorporate Nature in your Mindfulness Practice

Mindfulness practice, in a traditional sense, involves being aware, present, and engaged in the current moment. This may look like simply focusing on your breath, or could involve more structured exercises like sitting or walking meditation. Mindfulness practice has shown numerous benefits, namely reducing stress and anxiety, as well as improving focus, attention, and sleep. 

Relatedly, researchers have studied the relationship between mindfulness and nature. While this is a field that requires more research, current studies show promising results. More specifically, studies have shown that incorporating nature in mindfulness can help enhance physical and psychological benefits of these practices and may be superior to similar practices performed in non-natural settings. A natural atmosphere can further encourage us to be present in the moment. Additionally, nature has shown to promote physical and mental health, increase relaxation, and boost creativity and cognitive function. Here are three ways you can incorporate nature-based mindfulness into your own life. 

• Practice outdoor meditation. Move your meditation practice outdoors. This may look like sitting or lying down outside, observing the objects or focusing on the sounds surrounding you in the natural environment. This can help you become more in-tune with nature and help ground yourself. 

• Go on a nature walk. Taking a mindfulness nature walk can help relax and lower stress levels. Going on a walk outside while taking notice of the natural surroundings allows you to engage your attention in a peaceful way through connecting with nature. 

• Combine physical exercise with mindfulness. Forms of exercise incorporating mindfulness, such as yoga or tai chi, can be performed outside. This allows you to enhance the benefits of movement with the positive impacts of mindfulness practiced in a natural setting. 

Five Mental Health Benefits of Sun Exposure

As we move into July, you may find yourself spending more time outside in the sun. While the summer opens the opportunity for various outdoor activities, it also may have positive mental health benefits due to our increased exposure to the sun. Here are five ways the sun can help improve our mental health. 

• Enhanced mood. Sunlight has been shown to increase the release of serotonin in our brain, which is a neurotransmitter associated with improved mood and focus.

• Preventing depression symptoms. Research has found that the increase in serotonin from exposure to sunlight can help prevent various forms of depression, one of the most notable being seasonal affective disorder (SAD).

• Reduction in stress and anxiety. Exposure to natural light can also help promote relaxation and increase our production of endorphins, which are hormones that can reduce stress and relieve pain. 

• Improved brain function. Sunlight has also shown positive impacts on our attention, memory, and overall cognitive function. Additionally, sun exposure may potentially protect against conditions like dementia. 

• Improved sleep quality. The sunlight can help regulate our circadian rhythm, also known as our body’s internal clock. Sunlight exposure during the day can help improve melatonin production at night, which is a hormone that helps us fall and stay asleep. 

Overall, studies have found that individuals receiving more sunlight exposure tend to have more positive mental health. The World Health Organization (WHO) asserts that about 15 minutes of sun exposure two to three times a week can stimulate the benefits of sunlight. However, the WHO also recommends wearing sunscreen with an SPF of 15 or more if outside for more than 15 minutes, as proper sun protection is essential as we reap the benefits of the increased sunlight of the summer season. 

Post Traumatic Stress Disorder (PTSD) Do's and Dont's for the 4th of July- For Yourself and Those Around You

• DON'T avoid your feelings 

• DO bring headphones to events that may have fireworks or celebratory guns 

• In case of unexpected noises and fireworks DO have an evacuation plan 

• DO also remind yourself this is a temporary moment 

• DON'T force yourself to do anything you think may have triggers

• DO talk about your triggers

• DON'T ignore your trigger signs 

• DO self-care that helps you find your stillest motion in these times 

• DON'T engage in large crowds if this is a trigger for you

• DO seek help from a professional before and after the 4th of July events 

• DO ask your guests if they are comfortable around fireworks 

• DON'T ignore guests’ requests for no fireworks 

• DON'T ignore local firework rules and regulations 

• DO be mindful of neighbors during 4th of July celebrations 

* These are just a handful of things that can be helpful or triggering to those with PTSD. Remember to speak to a trained professional such as Still Motions founder Maria for more information*

References: https://www.ptsd.va.gov/understand/what/fireworks_ptsd.asp