As 2022 begins, do you want to be more resilient and improve your mental health? Great!
I can only encourage you to take actions that will improve your well-being.
In this article, I offer you my list of undeniable resolutions for good mental health, whether you have mental health challenges or not.
This is exactly the type of article I wish I had on hand when I first started on the road to recovery.
Happy reading 🙂
1- Limit screen time
Screens are everywhere. Cell phones, social media, Netflix, and video games are all distractions that keep us sedentary indoors.
These are precious hours we could be spending being physically active outdoors. And as you might expect, physical activity is the best! It improves cardiovascular and musculoskeletal health, in addition to preserving cognitive function and mental health. The outdoors also allows us to connect with nature.
In fact, excessive screen time may lead to poorer lifestyle habits. For example, due to its addictive nature, too much screen time reduces the time spent cooking, leading to poor nutrition.
When we are plugged into our devices, we also diminish the quality of our relationships with our loved ones.
Additionally, screens may shorten nights of sleep. It's best to avoid any cognitive stimulation before bed. Screens emit blue light, which alters the circadian rhythm by suppressing the secretion of melatonin (the hormone that promotes sleep).
In this context, it is therefore important to set limits on when and where devices can be used. There's no doubt that moderation is in good taste!
2- Laugh
Jokes and pleasant surprises add vitality to everyday life. When we giggle or laugh, it may seem like we're making strange noises. But laughter requires a lot of work. It activates many areas of the brain: areas that control motor skills, emotions, cognition, and social skills.
At the motor level, laughter reduces the secretion of adrenaline and cortisol, which releases tension and induces bodily relaxation.
On an emotional level, laughter generates a feeling of pleasure and soothes worries. It has a strong antidepressant effect.
Cognitively, laughter improves attention, speed of execution and stimulates cognitive functions such as creativity and memory.
Laughter is also beneficial for social relationships. It increases intimacy with others and loosens inhibitions. Knowing how to laugh at yourself makes you more socially comfortable. In fact, laughter is a simple and universal language that communicates joy. It is therefore undeniably beneficial for mental health.
In fact, a growing number of therapists are advocating the use of laughter to help restore self-confidence. And laughter can come in a variety of ways: surrounding yourself with funny people, watching a comedy, or thinking about funny things that have happened.
3- Taking care of a living being
Caring for a living being is a great way to improve your mental health. Caring for plants, for example, allows you to quickly see the fruits of your efforts and helps rebuild self-esteem. Community gardens also create a sense of belonging.
Even if you're new to the world of plants, don't be shy about getting started. A small pot of mint or basil in a window can be a great first step in interacting with plants.
On the other hand, caring for a pet also contributes to good mental health. Interacting with an animal reduces stress-related hormones while increasing happiness-related hormones. Animals provide emotional support and make us feel less alone. They help their owners feel accepted. They are non-judgmental and love us as we are.
Helping and supporting someone is another good way to improve your mental health (while respecting your personal boundaries). Reaching out to others allows you to take your mind off your own problems. Of course, in order to offer quality support, it's important to have the necessary skills, to ensure that the person has clearly asked for our help, and finally, to accompany the other person and not take them over.
4- Decorate your home
Decorating your home improves your mood and mental health. It's a gentle therapy to find inner serenity. It's a little self-care.
It is not necessary to aim for perfection, but rather to personalize your interior according to its history.
Treat your eyesight. Surround yourself with beautiful objects. Objects that make you happy when you see them. Beautiful colors to look at, harmonious furniture, and natural light that floods the space.
Use materials that are pleasant to the touch and inspire comfort: wood, textured wallpapers, rugs, soft cushions, etc.
Your home should smell good (e.g., flowers, a cake baking). Choose natural scents over artificial ones.
To feel less alone, you can create background music. Avoid playing the television in the background, as this can be distressing.
It's advisable to facilitate the flow of people and energy. Make sure you get rid of unnecessary items. You can also sort them room by room (donate, throw away, repair, repaint, clean).
To clean up your home and cultivate positive energy, don't hesitate to add green plants (especially air-purifying plants).
In short, it can be a good idea to dedicate 2-3 hours per week, excluding weekends, to renewing your interior space. And don't forget to choose decor that suits your lifestyle.
5- Call a friend
When you feel lonely and want to talk, calling a friend is the perfect way to feel better. The quality of our friendships has an impact on our health, just like diet and exercise.
Human beings are social beings who need to collaborate and share in order to flourish.
Through their emotional support, friends are an inexhaustible source of comfort. By helping us withstand stress and pain, they improve our resilience. They stimulate us intellectually and inspire us to take care of ourselves.
Calling friends regularly helps with healing and even increases longevity.
6- Listen to music
Imagine a movie without a soundtrack! How boring for most of us. Because in reality, music makes us feel good.
For example, during difficult times, it helps us get through them in a healthy way by boosting our mood. Music triggers the release of dopamine, a pleasure neurotransmitter, which increases energy and motivation. It thus reduces the risk of depression.
Music also has the effect of reducing cortisol, the stress hormone. It's even more effective than anti-anxiety medications!
And even people who play music together or sing in a choir release oxytocin, the bonding hormone. This strengthens social bonds.
It seems that songs with a slow tempo and long notes tend to calm us down, while chaotic, fast-paced music has the opposite effect. But this feeling is subjective: for some people, rock songs are very relaxing. This means that no music inspires the same feeling in everyone.
Regarding music at work, people who listen to music work longer, are more motivated, and are more efficient than those who don't. Music without lyrics is said to be the best way to concentrate.
7- (Give) me a hug
There is a positive association between the caresses we receive from our parents in early childhood and the development of self-esteem. The more we've been cuddled, the higher our self-esteem will be. It could even be said that physical contact is essential for a baby's survival.
Hugs are therefore essential to our physical and mental health, especially during times of stress.
Moreover, physical contact with a loved one we trust calms us and relaxes our body.
In love, cuddling allows us to reaffirm the affection we have for our partner.
What if you're alone? Why not close your eyes and hug yourself? It may sound silly, but there's scientific evidence that hugging yourself is good for your health.
8- Dancing
The potential of dance to improve health and well-being has long been underestimated. Yet, we know that movement is incredibly powerful. Indeed, dance, a cross between art and sport, allows us to express our emotions and release our suffering through movement. It improves self-esteem and self-compassion, in addition to combating anxiety and depression.
On a cognitive level, dancing has several benefits. It improves spatial awareness and mental alertness. By creating new neural connections, it helps prevent certain cognitive disorders such as dementia.
Not only does it sharpen the mind, but it also strengthens physical abilities: balance, posture, flexibility and muscular strength.
Dance also creates social bonds.
To choose your dance style, trust your sensitivity and the music that moves you, without forgetting to turn to a good teacher.
9- Focus on what you can control
In life, there are many things we cannot control. These include what has already happened in the past, and what will happen in the future. So, it's best to focus on the present moment and let go of everything else. And sometimes, even in the present, all sorts of unwanted things happen to us without us knowing why. A natural disaster, an illness, the death of a loved one, becoming dependent on alcohol, or finding ourselves homeless. That's how life is: full of challenges. We're not very well prepared for that when we're little, at least here in Western countries.
And yet, when a disaster strikes or the rug pulls out from under us, it's healthy to focus on what we can control: our emotional response. That's how we decide to react to the situation. We have power over that. And the more positive our response, the more creative and resilient we tend to be.
10- Develop your spirituality
Spirituality is an internal resource that allows us to give meaning to our lives and cope with suffering.
Spiritual quality of life is, in turn, finding that our place in the world is good, just and desirable.
Spirituality allows us to put our lives into perspective, to put into perspective what happens to us, and to be part of a network of people who support each other.
Spiritual life has eight dimensions: hope, meaning, wonder, inner peace, wholeness, spiritual power, connection to a spiritual being or force, and faith.
It is an important factor in protecting mental health. Not only does it protect against mental health problems, but it also promotes positive mental health, marked by optimism and ambition.
How can we improve our spiritual life? By taking action to escape our daily routine. By learning to become receptive to our surroundings. For example, by walking in the woods, doing yoga, practicing mindfulness meditation, or getting involved in our community.
Conclusion
Here, in summary, are my 10 resolutions for having iron mental health:
- Limit screen time
- Laugh
- Taking care of a living being
- Decorate your home
- Call a friend
- Listen to music
- (Give) me a hug
- To dance
- Focus on what you can control
- Developing your spirituality
Obviously, this list is not exhaustive.
I believe that talking openly about our mental health and how we feel with the right people is a gift we give ourselves. It's an act of self-love.
Above all, don't be ashamed to talk about your experiences or to seek support from those around you.
As 2022 begins, do you want to be more resilient and improve your mental health? Great!
I can only encourage you to take actions that will improve your well-being.
In this article, I offer you my list of undeniable resolutions for good mental health, whether you have mental health challenges or not.
This is exactly the type of article I wish I had on hand when I first started on the road to recovery.
Happy reading 🙂
1- Limit screen time
Screens are everywhere. Cell phones, social media, Netflix, and video games are all distractions that keep us sedentary indoors.
These are precious hours we could be spending being physically active outdoors. And as you might expect, physical activity is the best! It improves cardiovascular and musculoskeletal health, in addition to preserving cognitive function and mental health. The outdoors also allows us to connect with nature.
In fact, excessive screen time may lead to poorer lifestyle habits. For example, due to its addictive nature, too much screen time reduces the time spent cooking, leading to poor nutrition.
When we are plugged into our devices, we also diminish the quality of our relationships with our loved ones.
Additionally, screens may shorten nights of sleep. It's best to avoid any cognitive stimulation before bed. Screens emit blue light, which alters the circadian rhythm by suppressing the secretion of melatonin (the hormone that promotes sleep).
In this context, it is therefore important to set limits on when and where devices can be used. There's no doubt that moderation is in good taste!
2- Laugh
Jokes and pleasant surprises add vitality to everyday life. When we giggle or laugh, it may seem like we're making strange noises. But laughter requires a lot of work. It activates many areas of the brain: areas that control motor skills, emotions, cognition, and social skills.
At the motor level, laughter reduces the secretion of adrenaline and cortisol, which releases tension and induces bodily relaxation.
On an emotional level, laughter generates a feeling of pleasure and soothes worries. It has a strong antidepressant effect.
Cognitively, laughter improves attention, speed of execution and stimulates cognitive functions such as creativity and memory.
Laughter is also beneficial for social relationships. It increases intimacy with others and loosens inhibitions. Knowing how to laugh at yourself makes you more socially comfortable. In fact, laughter is a simple and universal language that communicates joy. It is therefore undeniably beneficial for mental health.
In fact, a growing number of therapists are advocating the use of laughter to help restore self-confidence. And laughter can come in a variety of ways: surrounding yourself with funny people, watching a comedy, or thinking about funny things that have happened.
3- Taking care of a living being
Caring for a living being is a great way to improve your mental health. Caring for plants, for example, allows you to quickly see the fruits of your efforts and helps rebuild self-esteem. Community gardens also create a sense of belonging.
Even if you're new to the world of plants, don't be shy about getting started. A small pot of mint or basil in a window can be a great first step in interacting with plants.
On the other hand, caring for a pet also contributes to good mental health. Interacting with an animal reduces stress-related hormones while increasing happiness-related hormones. Animals provide emotional support and make us feel less alone. They help their owners feel accepted. They are non-judgmental and love us as we are.
Helping and supporting someone is another good way to improve your mental health (while respecting your personal boundaries). Reaching out to others allows you to take your mind off your own problems. Of course, in order to offer quality support, it's important to have the necessary skills, to ensure that the person has clearly asked for our help, and finally, to accompany the other person and not take them over.
4- Decorate your home
Decorating your home improves your mood and mental health. It's a gentle therapy to find inner serenity. It's a little self-care.
It is not necessary to aim for perfection, but rather to personalize your interior according to its history.
Treat your eyesight. Surround yourself with beautiful objects. Objects that make you happy when you see them. Beautiful colors to look at, harmonious furniture, and natural light that floods the space.
Use materials that are pleasant to the touch and inspire comfort: wood, textured wallpapers, rugs, soft cushions, etc.
Your home should smell good (e.g., flowers, a cake baking). Choose natural scents over artificial ones.
To feel less alone, you can create background music. Avoid playing the television in the background, as this can be distressing.
It's advisable to facilitate the flow of people and energy. Make sure you get rid of unnecessary items. You can also sort them room by room (donate, throw away, repair, repaint, clean).
To clean up your home and cultivate positive energy, don't hesitate to add green plants (especially air-purifying plants).
In short, it can be a good idea to dedicate 2-3 hours per week, excluding weekends, to renewing your interior space. And don't forget to choose decor that suits your lifestyle.
5- Call a friend
When you feel lonely and want to talk, calling a friend is the perfect way to feel better. The quality of our friendships has an impact on our health, just like diet and exercise.
Human beings are social beings who need to collaborate and share in order to flourish.
Through their emotional support, friends are an inexhaustible source of comfort. By helping us withstand stress and pain, they improve our resilience. They stimulate us intellectually and inspire us to take care of ourselves.
Calling friends regularly helps with healing and even increases longevity.
6- Listen to music
Imagine a movie without a soundtrack! How boring for most of us. Because in reality, music makes us feel good.
For example, during difficult times, it helps us get through them in a healthy way by boosting our mood. Music triggers the release of dopamine, a pleasure neurotransmitter, which increases energy and motivation. It thus reduces the risk of depression.
Music also has the effect of reducing cortisol, the stress hormone. It's even more effective than anti-anxiety medications!
And even people who play music together or sing in a choir release oxytocin, the bonding hormone. This strengthens social bonds.
It seems that songs with a slow tempo and long notes tend to calm us down, while chaotic, fast-paced music has the opposite effect. But this feeling is subjective: for some people, rock songs are very relaxing. This means that no music inspires the same feeling in everyone.
Regarding music at work, people who listen to music work longer, are more motivated, and are more efficient than those who don't. Music without lyrics is said to be the best way to concentrate.
7- (Give) me a hug
There is a positive association between the caresses we receive from our parents in early childhood and the development of self-esteem. The more we've been cuddled, the higher our self-esteem will be. It could even be said that physical contact is essential for a baby's survival.
Hugs are therefore essential to our physical and mental health, especially during times of stress.
Moreover, physical contact with a loved one we trust calms us and relaxes our body.
In love, cuddling allows us to reaffirm the affection we have for our partner.
What if you're alone? Why not close your eyes and hug yourself? It may sound silly, but there's scientific evidence that hugging yourself is good for your health.
8- Dancing
The potential of dance to improve health and well-being has long been underestimated. Yet, we know that movement is incredibly powerful. Indeed, dance, a cross between art and sport, allows us to express our emotions and release our suffering through movement. It improves self-esteem and self-compassion, in addition to combating anxiety and depression.
On a cognitive level, dancing has several benefits. It improves spatial awareness and mental alertness. By creating new neural connections, it helps prevent certain cognitive disorders such as dementia.
Not only does it sharpen the mind, but it also strengthens physical abilities: balance, posture, flexibility and muscular strength.
Dance also creates social bonds.
To choose your dance style, trust your sensitivity and the music that moves you, without forgetting to turn to a good teacher.
9- Focus on what you can control
In life, there are many things we cannot control. These include what has already happened in the past, and what will happen in the future. So, it's best to focus on the present moment and let go of everything else. And sometimes, even in the present, all sorts of unwanted things happen to us without us knowing why. A natural disaster, an illness, the death of a loved one, becoming dependent on alcohol, or finding ourselves homeless. That's how life is: full of challenges. We're not very well prepared for that when we're little, at least here in Western countries.
And yet, when a disaster strikes or the rug pulls out from under us, it's healthy to focus on what we can control: our emotional response. That's how we decide to react to the situation. We have power over that. And the more positive our response, the more creative and resilient we tend to be.
10- Develop your spirituality
Spirituality is an internal resource that allows us to give meaning to our lives and cope with suffering.
Spiritual quality of life is, in turn, finding that our place in the world is good, just and desirable.
Spirituality allows us to put our lives into perspective, to put into perspective what happens to us, and to be part of a network of people who support each other.
Spiritual life has eight dimensions: hope, meaning, wonder, inner peace, wholeness, spiritual power, connection to a spiritual being or force, and faith.
It is an important factor in protecting mental health. Not only does it protect against mental health problems, but it also promotes positive mental health, marked by optimism and ambition.
How can we improve our spiritual life? By taking action to escape our daily routine. By learning to become receptive to our surroundings. For example, by walking in the woods, doing yoga, practicing mindfulness meditation, or getting involved in our community.
Conclusion
Here, in summary, are my 10 resolutions for having iron mental health:
- Limit screen time
- Laugh
- Taking care of a living being
- Decorate your home
- Call a friend
- Listen to music
- (Give) me a hug
- To dance
- Focus on what you can control
- Developing your spirituality
Obviously, this list is not exhaustive.
I believe that talking openly about our mental health and how we feel with the right people is a gift we give ourselves. It's an act of self-love.
Above all, don't be ashamed to talk about your experiences or to seek support from those around you.