Emily Mellwood
May marks Mental Health Awareness Month for the United States – and as the weather turns from dismal cold and gray to cheery warmth and sunshine, there’s no better time to take charge of our personal wellbeing.
This month, take the time to check in with yourself – as well as with your friends and colleagues – to see how you’re doing and what kind of lifts you might need to feel better. Need a boost to get started? Keep reading; we've got you covered.
Boosting your mood this MHAM
“Feeling better” can mean anything to anyone – and that’s a good thing! Some people need to rest in solitude to recharge while others do better outside and/or in a social group. Figure out what real rest means to you and block out some dedicated time in your calendar for the activity. Whether it’s a walk through the neighborhood at lunch or a clay mask with your favorite show in the evening, the time we take to show up for ourselves matters.
Here are five easy – and entirely free – things you can do for yourself this MHAM.
1. Engage in hobbies
Did you know that hobbies have a tangible, scientific impact on your personal wellbeing?
Researchers examined 93,000 individuals across multiple research studies and found that “compared with people who didn’t have hobbies, those who did reported better health, more happiness, fewer symptoms of depression and higher life satisfaction.”
It’s important to augment our daily chores and responsibilities with leisure time and fun activities. What exactly is a hobby? It’s anything you do in your personal time for personal enjoyment or enrichment. Crafts, media consumption, art, gaming, sports and cooking are easy go-to answers, but options are truly limitless. Just remember: When you make a hobby a hustle, it stops being a hobby.
2. Enhance your calm
Disclaimer: I have not found my inner peace, so I will not try to lead you to yours. That said, there are countless mindfulness techniques you can adopt throughout your day to help you destress and recenter. These types of activities are always very personal, so what works for you might not work for others and vice versa. For example:
- Pause to take a series of deep breaths – inhale for 3 seconds, hold it for 1 second, and exhale for 3 seconds. Do this at least three to five times.
- Drink a tall glass of ice water. At least eight ounces.
- Check in with your body: How is your posture? How does your back feel? How about your hips and knees? How do your eyes feel? The muscles in your shoulders? Take the time to focus on the various regions of your physical body and –
- Stretch! Take frequent stretch breaks in your day, whether you are desk-bound to a computer or mobile in a deskless role, it’s important to stretch your muscles to prevent injuries and reduce fatigue.
3. Express gratitude
Sometimes, especially when we feel low, it can help to remind ourselves of how rich our lives really are. Take some time this month to consider both things and people you’re grateful for. It might be your family (including pets), your friends, your colleagues, a mentor, a classmate – anyone who’s made a difference in your life.
But we have more than just people (and pets) in our lives to be grateful for – consider your access to resources, education, job roles, personal and professional opportunities and the various experiences you’ve gotten to have. It’s easy to lose sight of everything we have when we encounter various struggles in life, but reminding ourselves about it from time to time can improve one’s perspective, in turn boosting mood.
4. Get a little physical
As much as I love to lounge on my couch and crochet, physical activity supports mental wellbeing in a pretty direct way. You know your body better than anyone, so choose the exercises that are going to be the best fit for your lifestyle. No time to go for a run – or maybe you have a bad knee? Try a chair-friendly yoga routine to move your body with less impact. You could also try out walking meetings – especially for in-person one-on-ones – for a change of pace and scenery.
5. Go outside!
There’s a substantial relationship between fresh air and mental health. Plus, the human body produces vitamin D as a result of sun exposure – and we need vitamin D to absorb calcium. A walk around the block is great – see item #4 – but even drinking your morning coffee on the deck or balcony counts. No outdoor space to call your own? Find out where your local parks are! Not all time spent outdoors needs to be spent exercising; it’s a pretty great place to relax, too.
Looking to do more this month to support your mental wellbeing? Check out our Mental Health Awareness Month Daily Activity Calendar with quick, simple tasks anyone can do – every day of the month – to make a difference for themselves.
