15 Great Mental Health Tips To Unlock Your Best Life & Marriage in 2024
Prioritizing mental well-being has never been more critical, especially if you’re enduring an unhappy relationship.
Each day, it seems external pressures increase, and we face more challenges. Although professional help is essential for severe mental health issues, everyday practices and strategies for boosting and maintaining overall mental wellness are crucial.
Here are fifteen great tips grounded in ancient wisdom and modern research to help you navigate your mind’s pathways.
Prayer & Meditation
Spend a few minutes every day in prayer and meditation. Pick a Bible promise that applies to your situation, and meditate on the help and power of God being offered. Invite God’s presence and power into your life; become one with Him.
Sit quietly, be still, focus, and breathe deeply; listen; have a conversation with God.
Meditation can reduce stress, improve concentration, and even increase life satisfaction and happiness.
Physical activity is just as important to mental health as to physical health.
Exercise plays a pivotal role in mental wellness because it can help ease symptoms of depression and anxiety.
Why? Exercise releases endorphins, which are natural mood lifters. Whether it’s a brisk walk, a full-body stretching session, or a high-intensity workout, find an activity you enjoy and make it a part of your lifestyle.
“While insomnia can be a symptom of psychiatric disorders, like anxiety and depression, it is now recognized that sleep problems can also contribute to the onset and worsening of different mental health problems, including depression, anxiety, and even suicidal ideation.” (https://www.columbiapsychiatry.org/)
Sleep is necessary for mental health and well-being.
A lack of sleep and rest makes the feelings of stress, anxiety, and depression worse.
Establishing a regular sleep routine is crucial, ensuring you get at least 7-9 hours of sleep per night. It’s better to give up mindless activities like NetFlix marathons and endless scrolling than to lose out on much-needed hours of sleep.
Connect with Friends & Loved Ones
“When people are socially connected and have stable and supportive relationships, they are more likely to make healthy choices and to have better mental and physical health outcomes. They are also better able to cope with hard times, stress, anxiety, and depression.” (Centers For Disease Control)
We were designed by a loving Creator to thrive within social connections; we are social creatures, and interpersonal relationships are the most important part of our lives.
Connecting with friends, family, and even pets supports emotions while reducing feelings of loneliness and isolation, reducing the risk of premature death significantly.
Enjoy time with loved ones, engage in meaningful conversations, and seek support when needed. Remember, it’s okay to lean on others when feeling down.
Eliminate Alcohol and Reduce Caffeine Intake
Nothing good comes from alcohol. The benefits of drinking wine we read about are found in the red grape, not the alcohol. With hereditary predispositions to alcoholism and its compromised decision-making and motor ability, it’s best to avoid alcohol.
Also, alcohol and caffeine disrupt sleep patterns and make anxiety worse. Consider eliminating alcohol altogether and reducing caffeine intake.
Set Realistic Goals
Setting realistic goals can give a sense of purpose and direction. Unrealistic ones overload us with anxiety and stress. Start small and celebrate your achievements along the way.
Clear goals can motivate you and boost your self-esteem, whether related to your career, personal life, or hobbies. Remember, adjusting your goals is okay based on changing circumstances or feelings.
Take Breaks and Manage Stress
Recognize when you’re feeling overwhelmed, and give yourself a break.
Whether it’s a walk in the fresh air, a day off, or a vacation, relaxing and rejuvenating benefits your mental health.
Make stress-reducing activities a daily habit, such as deep breathing exercises, journaling, praying, spending time with friends, or listening to music.
Did you know that what you eat significantly influences your mental health? A balanced diet of fruits, vegetables, whole grains, and lean proteins can boost mood and energy.
Avoid excessive sugar and reduce processed foods, which can cause mood swings and feelings of fatigue.
And remember to drink plenty of water to maintain optimal brain function.
Limit Exposure to Negative News
Although staying informed is good, exposure to negative news affects your mental well-being and can send a person into a state of “catastrophizing.”
Give yourself a few minutes (five or six) daily to stay informed, but avoid doing so right before going to bed.
Seek Help When Needed
It might be time to consult a professional if you feel persistently sad, anxious, or overwhelmed.
Therapists, counselors, and psychiatrists can provide valuable insights, coping strategies, and support. Remember, taking the step to seek help is a sign of strength, not weakness.
Limit Screen Time
Excessive screen time, whether for work or leisure, can negatively impact mental health. Studies have shown that prolonged screen time can lead to symptoms of depression and anxiety.
It’s crucial to take regular breaks, perhaps following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Also, consider setting a screen curfew before bedtime to improve sleep quality.
Enjoy Creative Activities
Engaging in creative activities is therapeutic. Whether painting, writing, crafting, or playing a musical instrument, it provides a sense of accomplishment and is an emotional outlet.
Count Your Blessings
Focusing on the good, not the bad. Find the silver lining. Search for the opportunity. Being grateful boosts mental well-being. Find something to be thankful for every day.
Studies have shown that practicing gratitude increases life satisfaction and happiness while reducing depressive symptoms.
Avoid Drugs and Substance Abuse
While some might turn to drugs or alcohol as a coping mechanism, substance abuse only makes mental health issues worse. Seek help and support if you find yourself relying on substances for emotional relief.
Appreciate the benefit of maintaining good mental health, and understanding its challenges, and various coping mechanisms can inspire you to take better care of yourself.
Numerous online and offline resources provide valuable insights into mental well-being.
If you’re suffering in some area of your life, you must take steps to protect your mental health, especially if you’re struggling in your marriage or some other significant relationship. As we say goodbye to 2023 and enter 2024, resolve to take charge of your mental health so you can unlock your best life and marriage in the coming year.
• Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.
• Babyak, M., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, M., Moore, K., … & Krishnan, K. R. (2000). Exercise treatment for major depression: maintenance of therapeutic benefit at ten months. Psychosomatic Medicine, 62(5), 633-638.
• Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.