5 things scientists say can improve mental health

Scientists have discovered five types of activities that are linked to mental health when done regularly.

While there are many behaviors that can have a positive effect on health, multi-disciplinary research in Australia and Canada has identified five behaviors that, when practiced consistently, can lead to better mental health. .

The big five include positive thinking, planning for the future, engaging in meaningful activities, being polite and seeing friends and family at least four times a week.

In an attempt to find out more about the health benefits of this behavior another study, published in the journal Behavior Research and Therapy, analyzed the effect on stress and anxiety when participants cut back on these activities before resuming them.

“For people who restricted their five main activities by at least 25%, we saw a significant decline in mental health,” study author Professor Nickolai Titov, professor of psychology at Macquarie University, said. MedicalXpress. No one used the word ‘depression,’ but everyone said to us, ‘I’m struggling.’

“We expected to see a small decline in health, but we didn’t expect it to drop so quickly, or to take as long as it did for some people to recover.”

Commenting on the findings Lisa Bruton, psychologist and spokeswoman for the UK Council for Psychotherapy (UKCP) said: “We know a lot about what improves mental health, but nothing demonstrates this more than a new study. new from an Australian university.

“Participants were asked to abstain from five behaviors proven to improve mental health, and observe the results. It suggests that it’s like a ‘use it or lose it’ approach. for physical fitness, the same may be true for mental health.”

So what are these five daily habits, and why can they help improve health?

5 daily habits that can improve mental health

Healthy thoughts

Bruton says healthy thinking involves being optimistic but realistic about yourself, others, the world at large and the future.

He adds: “They involve thinking of yourself and others with kindness and compassion.

Although adopting a healthy mindset is easier said than done – especially during difficult times – Simon Davies, registered consultant and travel expert at Living Well UK says ‘ one of the most important factors in determining our overall mental health.

“Being positive, where you challenge negative thoughts, can help reduce feelings of anxiety, depression and other mental health issues,” she explains.

“It is important that we behave with respect and think realistically about what we can and cannot do. By doing this, we can improve our ability to deal with life’s problems, improve relationships with others, and generally improve our mental and emotional health. ”

Bruton says mindfulness can help with this, as can journaling or therapy.

Planning for the future

We are often told to “live in the present”, but actually planning for the future has many psychological benefits.

“First of all, it gives us something to look forward to but it also helps us define what we want, what is important to us, what we want to manifest in our lives,” Bruton explains.

“Achieving these goals can bring a great sense of accomplishment.”

But planning for the future does not mean having a five-year plan.

“What we mean is to set small, realistic and achievable goals,” Davies explains. “This not only helps reduce feelings of anxiety, stress and uncertainty, but also provides a sense of direction and purpose to make it easier to prioritize tasks and manage time more effectively.”

However, Davies says it’s important to remember that if things don’t go according to plan, that’s okay too.

“Just having a plan in place in the first place can provide a little motivation and guidance so you can deal with unexpected events,” he adds.

Doing meaningful work

Davies says he’s a big believer in doing things you love; choose things that will fill your cup and make you feel happy.

“Whether it’s running, baking, or enjoying a coffee date, choose meaningful activities that align with your interests, passions, and values,” she adds.

According to Dr Elena Touroni, psychologist and co-founder of The Chelsea Psychology Clinic this can benefit our mental health in a number of ways.

“These types of activities release feel-good hormones like dopamine and serotonin, which provide a natural boost to emotions,” he explains. “They can also help connect us with others, making us feel connected.” other people and society. And living a life that aligns with your values ​​not only combats feelings of loneliness but can also increase levels of happiness.”

Having healthy habits

Good health habits are the foundation of our health.

“As humans, we thrive on form – habit helps us build and maintain good habits, which in turn improves our self-esteem and overall satisfaction,” Dr Touroni explains. “The more we practice these healthy habits and behaviors, the better we feel and the more likely we are to stick with them.”

Obviously, these healthy behaviors and habits will vary from person to person, but Bruton says good sleep, exercise, diet and low levels of stress all contribute to good mental health.

While talking about all of this at once can feel overwhelming, he suggests starting with a small change in this area and building on it.

Connecting with friends and family at least four times a week

Communication is a basic human need.

“We want to be social, and frequent contact with friends and family fulfills this need,” Dr. Touroni explains.

“Friendship not only helps manage anxiety and stress but also improves self-esteem and can strengthen our immune system.

“From an evolutionary point of view, belonging to a tribe was important for survival, and this is still the case today in terms of mental and emotional health,” he adds.

According to Bruton shared time can be casual (walking, short conversations), or more involved (long meals, cultural outings, exercise with others).

“But normality allows connections to build and buffer us against life’s stresses and strains, and it also allows us to share our joys and successes!”

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