I used to think that mental health was something you either had or didn’t. Then, in 2018, I hit a wall. I was constantly tired, my mood was all over the place, and I couldn’t focus on anything. A visit to my doctor led to a surprising revelation: 1 in 5 adults experience mental illness each year, according to the National Institute of Mental Health. What’s more, many of these conditions can be improved with natural, lifestyle-based strategies. Skeptical, I decided to give them a try. Here’s what I learned.
Get Moving, Even If It’s Just a Little
Exercise was the first thing I tackled. I won’t lie, I wasn’t a fan of the idea. But I started small. I began by taking a 10-minute walk every day. That’s it. I didn’t run marathons or hit the gym for hours. Just 10 minutes. Within a month, I noticed a difference. I felt more energized, my mood improved, and I slept better. Research backs this up: even a single 15-minute session of moderate exercise can boost your mood for up to 12 hours (University of Vermont, 2016).
Try This:
- Start with 10-minute walks, 3 times a week.
- Gradually increase the time or intensity as you feel comfortable.
- Find an activity you enjoy, whether it’s dancing, swimming, or yoga.
Focus on Sleep, It’s Not a Luxury
Sleep was another big factor. I used to think I could function fine on 5-6 hours a night. I was wrong. I started tracking my sleep and aimed for 7-8 hours a night. It wasn’t easy at first, but the benefits were undeniable. I had more energy, better concentration, and my mood was more stable. Poor sleep has been linked to depression, anxiety, and even psychosis (Harvard Medical School, 2019).
Try This:
- Set a bedtime and stick to it, even on weekends.
- Avoid screens for at least an hour before bed.
- Create a relaxing bedtime routine, like reading or taking a warm bath.
Fuel Your Body Right
I also looked at my diet. I wasn’t eating terribly, but I wasn’t eating well either. I started by cutting back on processed foods and sugars. I added more fruits, vegetables, and whole grains. I even tried the Mediterranean diet for a month. I felt better, both physically and mentally. Research shows that a healthy diet can reduce the risk of depression by up to 30% (University of Melbourne, 2017).
Try This:
- Add more fruits and vegetables to your meals.
- Choose whole grains over refined grains.
- Limit processed foods and sugars.
- Stay hydrated, aim for 8 glasses of water a day.
Connect with Others
The last thing I changed was my social life. I’m an introvert, so I don’t need constant interaction. But I realized I had let my social connections slip. I started scheduling regular catch-ups with friends and family. It made a big difference. Social connections help reduce stress, improve mood, and even increase lifespan (Harvard Health Publishing, 2017).
Try This:
- Schedule regular catch-ups with friends and family.
- Join a club or group that interests you.
- Volunteer for a cause you care about.
Be Patient, Progress Takes Time
I won’t say it was easy. There were setbacks and days when I didn’t feel like doing anything. But I kept at it. And over time, I saw real improvements. My energy levels stabilized, my mood improved, and I felt more in control of my life. It’s not a cure-all, and it might not work for everyone. But it’s a start. And for me, it made all the difference.
Remember, you don’t have to do everything at once. Pick one or two things to start with. Be patient with yourself. Progress takes time. But with consistency, you might be surprised at the difference it can make. You owe it to yourself to give it a try.
