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It’s no secret that life can be brutal sometimes. When life does become overwhelming, it can feel like our mental health and wellness are completely out of our control. The good news is that we absolutely can improve our mental health through simple life changes. The catch is that improving our mental health is about incorporating intentional change into our routine. Intentional changes that not only work quickly but can also be maintained over time. This isn’t an easy thing to do when our busy and fast-paced lives demand so much of our time and energy.
We know that life can be demanding, so we’ve made a list of five simple ways you can improve your mental health at home without spending money or completely reorganizing your already tight schedule. All of these tips can be implemented quickly and are easy to maintain over time!
We all know that a healthy, balanced diet is directly linked to better mental health. Of course, all healthy foods are good for your brain; however, certain foods might be better than others. An easy way to improve your mental health at home is to incorporate more fruits, vegetables, seafood and fermented foods (like kimchi or sourdough bread) into your diet. These foods are high in nutrients and probiotics that naturally improve your gut health by increasing the amount of beneficial bacteria in the gastrointestinal (GI) tract. Since about 95% of our serotonin is produced in the GI tract, researchers have become increasingly interested in how good gut health affects our mental health. Recent studies have found that diets which are high in whole foods, fish and unprocessed grains, while also low in lean meats and dairy, are linked to lower rates of depression. So, even if you feel like your diet is already pretty healthy, try swapping out some inflammatory foods like red meat and milk for some gut-friendly choices!
Listening to music is always a mood booster. Your favourite artist or song probably already brings you joy on your daily commute or while you’re doing housework. Sometimes though, the music we gravitate to doesn’t help with relaxation or improving our mood. We aren’t telling you to turn off your favourite rock radio station if that’s what you like to listen to after a long day at the office. But when it’s time to wind down for the evening, try listening to slow, rhythmic music. Research shows that listening to music like this mimics a steady, relaxed heartbeat. This naturally slows down our own heart rate and calms our sympathetic nervous system (the “fight-or-flight” system.) Relaxing music can also help ground our minds in the present moment, shifting our thoughts away from the stress or anxiety we might be feeling. Better yet, music is available everywhere, so it’s very accessible and easy to include in your daily routine.
We know you’ve heard it a million times before, but the suggestion is definitely worth repeating. All exercise is good for your mental health since it increases the production of the feel-good chemicals serotonin and dopamine in your brain. It also improves circulation, which means more blood that can provide more oxygen and nutrients to your brain. Of course, the problem many people have is finding enough time in the day to exercise. Busy work schedules and personal lives often leave little room for a strict workout regime. Thankfully, you don’t need to dedicate hours of your day in the gym pumping iron to reap the mental health benefits of exercise. Making a short 10-15 minute walk a daily habit is plenty of time to induce the mental health benefits of exercise. Since it’s a natural stress reliever, consider going for a walk after work to decompress from the busy day!
Turns out your teenage self was on to something. If you haven’t written in a journal since your high school days (or at all) it might be time to consider picking up a pen and a piece of paper. Journalling gives us permission to express ourselves openly and freely. This emotional release alleviates stress and anxiety, and is linked to clearer thoughts and improved mental function. Consistent journalling can also help with mood tracking, which is beneficial for improving your mental health in the long-run, especially if you ever choose to pursue psychotherapy. Our Empowerment Planner is specifically designed with this approach to journalling in mind. However, you don’t need an expensive pen or fancy journal to start writing down your thoughts either. A writing instrument and notebook you already own will work just fine. You can incorporate journalling into your everyday routine by dedicating even just five minutes to jotting down some thoughts that are going through your head. You can even try typing in your notes app as feelings arise.
Hydrotherapy has been used since Ancient Greece — and for good reason! Water has long been a tool of relaxation and pain management. Water spas in particular are growing in popularity in North America due to the therapeutic nature of submerging yourself in water. Luckily, you can enjoy the benefits of water spas and hydrotherapy right at home. Regularly taking a simple, warm bath can improve your mood, lower stress levels and improve your sleep cycle. Immersing yourself in warm water warms your blood, which increases circulation and the body’s core temperature. As your body works to cool itself down, the sympathetic nervous system is inhibited while the parasympathetic nervous system (the “rest-and-digest” system) is activated. But don’t worry if you don’t have access to a bathtub at home. A warm shower has similar health outputs in relaxation and mood improvement. Or worried about your water bill? Even simply soaking your feet in a bowl of warm water and putting on your comfort show can do wonders for your mental health.
Do you have any easy, daily wellness tips to share? How do you maintain your mental health at home? We’d love to hear your thoughts, so make sure you leave a comment below!
If you’re ready to take the next step in your mental health journey, our compassionate and culturally-sensitive psychotherapists are ready to support you. Click here to discover the Gray Matter Health team and get ready to become the best version of you!
References
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Dimitroff, L. J., Sliwoski, L., O’Brien, S., & Nichols, L. W. (2016). Change your life through journaling–the benefits of journaling for registered nurses. Journal of Nursing Education and Practice, 7(2).
Goto, Y., Hayasaka, S., Kurihara, S., & Nakamura, Y. (2018). Physical and mental effects of bathing: A randomized intervention study. Evidence-Based Complementary and Alternative Medicine, 2018(1).
Puyat, J. H., Ahmad, H., Avina-Galindo, A. M., Kazanjian, A., Gupta, A., Ellis, U., Ashe, M. C., Vila-Rodriguez, F., Halli, P., Salmon, A., Vigo, D., Almeida, A., & De Bono, C. E. (2020). A rapid review of home-based activities that can promote mental wellness during the covid-19 pandemic. PLOS ONE, 15(12).
School Mental Health Ontario. (2022, November 18). Journaling 101. School Mental Health Ontario.
Selhub, E. (2022, September 18). Nutritional psychiatry: Your brain on food. Harvard Health Publishing.
Swiner, C. (Ed.). (2023, July 3). Health Benefits of a Foot Soak. WebMD.
Wheeler, T. (Ed.). (2024, February 28). Mental Benefits of Walking. WebMD.
By Shelbie Lyle, GMH Communications & PR Intern
Marci Gray is the lead psychotherapist and CEO of Gray Matter Health. She is an experienced speaker and corporate trainer as well as consultant and author who specializes in mental health and anti-racism work which is the focus of her PhD research. READ MORE
