Nine Ways to Improve Your Mental State of Mind

Author:
Christopher Wanamaker
Updated:
Jan 27, 2023 5:04 PM EST

Your mental state of mind is often directly correlated with your attitude and how you choose to handle the things that you cannot control. Two people can experience similar circumstances in any given situation yet have completely different responses to an event occurring in their life. Isn't it interesting to think about how people can live happy, fulfilling lives even though they may lack the luxuries of modern life that so many of us enjoy?

However, the environment around you can also have a part to play in how well you feel emotionally at any given moment. Stress caused by external factors can also have a significant effect on your well-being. Stressful jobs and stressful family situations can lead to higher risks of heart attacks, anxiety, and other ailments. With that said, it's often good to take a step back and do some things to help improve your mental state. While we cannot control what happens to us, we can choose how we respond and how we handle stress. In this article, we explore nine proven methods to help you de-stress and reduce levels of anxiety.

1. Accept Yourself

Accepting who you are can be a powerful way to improve your mental state and overall well-being. There are several ways to practice self-acceptance. The first step to accepting your self is to stop comparing yourself to others. Comparing yourself to others can lead to negative feelings and undermine your self-worth. Furthermore, everyone is unique and has their own strengths and weaknesses.

Speaking of strengths and weaknesses, learning to recognize and accept yours can help you to develop a more realistic and healthy self-image (Griffin, 2022). Along these same lines, it helps to practice self-compassion. It’s helping to learn to treat yourself as you would want other people to treat you. Being kind and understanding towards yourself, especially when you make mistakes, will go a long way to improving your mental state.

Another way you can learn to accept who you are is to set realistic goals. If you set goals that are too high, or if you don’t have a plan to achieve them, it can lead to disappointment and frustration. Setting realistic goals that are achievable and align with your values and strengths can help you feel more positive and motivated. Furthermore, creating a plan to achieve the goal and establishing milestones can also help improve your mood and attitude.

Finally, another part of learning to accept yourself means that you need to understand when you need help and support. Surrounding yourself with supportive and understanding people can help you feel more accepted and valued. In addition, they can help you move forward on a positive path by supporting you when you need it most.

2. Get Enough Sleep/Rest

One of the best ways to prevent stress from building up in your life is by making sure that you get enough sleep and rest. If you’ve ever experienced the grumpy rage of a family member or roommate that did not get enough sleep, you’ll understand why getting enough rest is so important for your mood and mental state.

Most people know that adults should aim for 7-9 hours of sleep per night (Office of Disease Prevention and Health Promotion, 2022). However, modern life can often make this challenging. There are several methods that you can use to make getting a restful night’s sleep easier.

Bedtime Routine

First, establishing a relaxing bedtime routine can help you wind down and prepare for sleep. This might include activities such as reading, listening to calming music, or taking a warm bath. Another tip is to make your sleeping environment comfortable. A comfortable sleeping environment should include a comfortable bed, a cool and dark room, and minimal noise. A white noise generator may help some people fall asleep.

Turn Off Your Screens

You’ve also probably heard that it is best to avoid screens before bed (Cooper, 2023). This is because the blue light emitted by screens can disrupt your natural sleep patterns. Avoiding screens for at least an hour before bed can help your brain get you ready for sleep.

Drink Less Caffeine

If you have trouble falling asleep, you may need to cut back on caffeine. I noticed that if I consume caffeine after lunch, I have a more difficult time falling asleep. Another thing that can help is to practice relaxation techniques before bed. Techniques such as meditation, deep breathing, or progressive muscle relaxation can help to prepare the mind and body for sleep.

3. Treat Yourself

Many people who are stressed out find themselves overwhelmed by responsibilities, work obligations, and other commitments. Sometimes it can be appropriate to take a break and treat yourself. Treating yourself, when done appropriately, can be a good way to improve your mental state and boost your well-being.

One easy way to treat yourself is to simply put your responsibilities on a brief pause and take a break. Taking a break from your daily routine and doing something you enjoy can help you relax and recharge. Even a short break to go for a walk, watch a movie, or calling an old friend can have profound benefits on your well-being. It should be obvious, but taking a short hiatus to participate in your favorite hobbies or creative pursuits can help you to de-stress as well.

4. Spend Time Outdoors

Believe it or not, spending time outdoors has been shown to improve your physical and mental health. Numerous studies show that being in nature can also reduce stress and improve your mood. One reason for this is that sunlight boosts the production of Vitamin D in the Body, which plays an important role in regulating calcium and phosphate metabolism in the body. This is directly related to the maintenance of metabolic functions as well as improvement in skeletal health (Wacker 2013). Moreover, numerous studies show a correlation between a lack of Vitamin D and depression (Menon, 2020). Simply put, Vitamin D deficiencies can cause several problems in the body.

Another reason to spend time outdoors is that it gives you an avenue to temporarily “get away” from modern life. When you aren’t surrounded by technology, concrete, and man-made environments, many people find it easier to relax. Being outside and enjoying activities such as hiking or gardening can also boost self-esteem.

To get the most mental health benefits from spending time outdoors, try to spend at least 20-30 minutes outside each day. Choose activities that you enjoy, such as walking, biking, or gardening, and make an effort to connect with nature. If you live in an urban area, try visiting a park or finding a green space to spend time in. Sometimes just getting some fresh air is all you need to start feeling better.

5. Get Some Exercise

Exercise can be a powerful tool for improving your mental state and overall well-being. Numerous scientific studies have proven the positive benefits that exercise can have on your brain and body. For example, exercise reduces stress by releasing endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. This also has the effect of reducing symptoms of anxiety and depression while also boosting self-confidence and self-esteem. This often results in a better body image and a better sense of well-being.

Another thing that exercise is good for is improving your energy levels. A boost in energy will help you to feel more awake and more alert which can contribute to better engagement in all aspects of life. Lastly, exercise has also been shown to improve sleep quality.

To get the most mental health benefits from exercise, many doctors recommend aiming for at least 150 minutes of moderate-intensity aerobic activity per week (Centers for Disease Control, 2022). Strength training and flexibility routines will also yield many positive benefits. However, it's important to choose activities that you enjoy and that are manageable for your current fitness level. As you become more physically fit, you can gradually increase the intensity or duration of your workouts.

6. Enjoy a Healthy Meal

Eating a healthy diet can have a positive impact on your mental state and overall well-being. Foods that are high in anti-oxidants, vitamins, and minerals can help to reduce stress. Furthermore, eating a diet rich in fruits, vegetables, and lean proteins can help improve mood and reduce the risk of depression. In addition, eating a well-balanced diet can help to increase energy levels and improve brain function. Certain nutrients, such as omega-3 fatty acids, have been shown to improve brain function and may help reduce the risk of cognitive decline (Pearson, 2017).

To improve your mental state, avoid processed foods and sugary drinks, as they may contribute to a negative mood and lack of energy. Junk food can make you feel bloated, tired, and sluggish. It's also important to stay hydrated by drinking plenty of water throughout the day. Finally, try to eat regular, balanced meals and avoid skipping meals or overeating.

6. Practice Meditation

Meditation is a practice that involves focusing the mind on a particular object, thought, or activity to train attention and awareness. It has been shown to have a number of benefits for improving both physical and mental health.

One of the primary benefits of meditation is that it can help you to improve focus and concentration because it trains the mind to be present in the current moment. Meditation requires conscious effort that will get easier with practice. During meditation, it’s important to relax. This helps to regulate breathing which results in reduced stress levels and improved control of your mind and body. Moreover, the mind-body connection can be greatly enhanced through meditation which can improve your self-awareness.

Practicing meditation can give you a sense of tranquility and peace that will directly benefit your mental state of mind (Mayo Clinic, 2022). To get the most mental health benefits from meditation, try to practice regularly, ideally at the same time each day. Start with short sessions (5-10 minutes) and gradually increase the length as you become more comfortable. Find a quiet, comfortable place to meditate and sit in a comfortable position with your back straight. It is not recommended that you listen to music or white noise during your meditation session. Instead, focus your attention on your breath or a mantra. Try to let go of distracting thoughts.

If you're new to meditation, you may find it helpful to try guided meditation or to attend a class or workshop to learn more about the practice. There are many great apps, YouTube videos, and audio books that can help you learn how to meditate.

7. Set Goals and Priorities

It’s important to have goals and priorities in life. Having a personal vision that you want to achieve can really help you to stay focused on a positive path. A person without a goal or priority will wander aimlessly through life. They will likely not be satisfied with what life hands. By having goals, this can increase personal motivation for achievement. Having a clear sense of what is most important to you will help give you purpose and meaning in life (Straw, 2023).

Another benefit to having goals is that it usually results in increased productivity. By focusing on priorities, you can be more efficient as you are able to allocate your time and energy towards the tasks that matter most. In addition to this, you will often feel in more control of your time and energy which helps to reduce stress and anxiety.

Finally, it should be obvious but having goals can greatly increase your sense of accomplishment. Accomplishing important tasks and meeting your priorities can boost your self-esteem help to improve self-satisfaction.

Try setting clear and specific goals that align with your values and priorities. Make a list of your most important tasks and focus on completing them first. Use time management techniques, such as setting deadlines and breaking tasks into smaller chunks, to help you stay on track. Remember to be flexible and adjust your priorities as needed, and try to eliminate distractions that may take you away from your most important tasks.

8. Maintain a Positive Attitude

In his book Attitude is Everything, author Jeff Kelley famously said “Change your attitude and you change your life.” There are countless books written on the power of positivity for good reason. Maintaining a positive attitude in life and always look for the good in things can have a powerful impact on your mental state and overall well-being. For instance, a positive outlook can help reduce stress and improve your ability to cope with challenges. This increase in resilience will also help to improve your ability to bounce back from setbacks. Life is a roller-coaster, and we cannot control what happens to us. We can only control how we respond and deal with these situations.

To cultivate a more positive outlook, try to focus on the good things in your life and be grateful for what you have. By having an attitude of gratitude, you will be less inclined to get frustrated or upset when things don’t go your way. It’s helpful to take time each day to reflect on things that you are thankful for. More than likely, there are people out there that are experiencing worse things than your area.

Practice positive thinking by replacing negative thoughts with more realistic and positive ones. They say that you become the average of the five people that you spend the most time with. Therefore, surround yourself with positive people. Also, try to find the good in challenging situations. Learning from your mistakes and finding the lesson in negative events can help you overcome these shortcomings.

Finally, practice activities that bring you joy and happiness, such as hobbies or volunteering. Remember that it's okay to have negative emotions, but try to focus on the positive and find ways to cope with negative feelings in a healthy way. Talking with supportive people can help. If you don’t have someone you can trust, try writing a diary. This can help get thoughts out of your head and onto a piece of paper.

Final Thoughts

When it comes to mental health there are numerous things that you can do to improve your mental state of mind. Whether you need to de-stress, elevate your mood, or simply find yourself it’s important to make sure that you get enough sleep, eat healthy, and get some exercise. In addition, your overall well-being can be improved by treating yourself, spending time outdoors, practicing meditation, setting goals, being positive, and perhaps most importantly, accepting yourself. Ultimately, happiness and joy comes from within as we cannot control what happens around us or to us.

References and Resources

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Centers for Disease Control and Prevention. “How Much Physical Activity Do Adults Need?” June 2, 2022. <https://www.cdc.gov/physicalactivity/basics/adults/index.htm>
Cooper, Joanna A. M.D. “Screens and Your Sleep: The impact of Nighttime Use.” Sutter Health. 2023. <https://www.sutterhealth.org/health/sleep/screens-and-your-sleep-the-impact-of-nighttime-use>
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This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.