Mental wellness involves our emotional, physical, spiritual, and social well-being. It impacts how we think, behave, and manage social interactions. With overwhelming career demands, family responsibilities, and relationships we have to navigate day-to-day, proper mental health management is critical.
Embracing strategies to manage stress can significantly reduce stress, boost your mental wellness, and enhance your quality of life.
Effective Stress Management Strategies
Effective stress management is essential for maintaining mental well-being, as accumulated or unchecked stress can lead to:
- Various mental health issues, like anxiety or depression
- Detrimental effects on physical health, including chronic diseases or weakened immune system
- Reduced productivity
- Relationship problems
Incorporating established mental wellness practices into your daily routine can provide significant relief. Here are 5 techniques to reduce stress and improve your mental wellness that may be easily included in your everyday lifestyle:
- Mindfulness
- Digital detox
- Spending time in nature
- Social support
- Herbal supplements
However, it is critical to recognize when professional care and support are required to address mental health issues effectively.
Mindfulness Practices for Mental Well-Being
Mindfulness promotes present-moment awareness by focusing on the here and now while calmly observing your thoughts, bodily sensations, and feelings without judgment. Scientific evidence supports this mental practice as a powerful tool for reducing stress, anxiety, and depression.
Research suggests that mindfulness can significantly enhance our mental wellness by decreasing activity in the amygdala, a part of the brain key to managing emotions and anxiety responses. By lowering amygdala activity, mindfulness indirectly but powerfully helps alleviate stress, anxiety, and depression.
Mindfulness can help you relieve stress-related symptoms in various ways. It can boost your mood and optimism, keep you focused, and improve your memory and attention. It can be practiced using established techniques such as meditation or integrated into yoga, sports, or everyday activities.
- Meditation
Meditation involves sitting calmly and paying attention to sounds, breathing and bodily sensations, or your thoughts. It can be practiced through grounding exercises, which connect you to the present moment through sensory experiences, or deep breathing exercises, which help slow down the heart rate and reduce stress. You can also incorporate mindfulness into your yoga practice, combining physical postures, breathing exercises, and meditation to improve health and overall well-being.
Mindfulness trains the brain to improve at maintaining attention and calmness, bringing awareness and care to everything we do. So, incorporating it into your lifestyle reduces stress while improving your focus, mood, resilience, and, over time, overall wellness.
Digital Detox: How to Unplug for Better Mental Health
Do you grab your phone first thing in the morning? Do you lose track of time scrolling through feeds or regularly pick up your phone to skim through emails, text messages, and social media, even while having a drink with friends?
Constant connectivity is associated with increased stress, depression, and anxiety. When used excessively, devices and social media can heighten feelings of loneliness and self-doubt, diminishing your self-esteem. It can also lead to digital burnout, causing you to feel overwhelmed by notifications and struggle with a constant need to check your devices.
A digital detox, or limiting your screen time, involves intentionally setting aside time away from screens and social media. It can reduce stress caused by constant connectivity and improve your well-being. Moreover, taking a break from digital devices can improve your sleep, enhance your focus, and reduce anxiety and depression.
To practice digital detox:
- Set aside periods during the day when you’ll refrain from using devices.
- Set time limits at night to allow your body to prepare for sleep, and avoid using electronics immediately after waking up.
- Designate places in your home, like bedrooms, that are technology-free.
- Gradually extend these periods and participate in non-screen activities. Plan an afternoon or evening with family or friends without bringing your phone. Go for a walk or engage in device-free hobbies like reading, gardening, or dancing.
- Set boundaries on your screen time and be conscious about which apps and platforms you use.
This intentional disengagement resets your mental state, providing clarity and a restored sense of calm.
Nature’s Benefits for Mental Health
Spending time outdoors has a significant impact on mental health. Immersing yourself in nature can lower stress, anxiety, and depression. Studies have shown that even brief contact with nature may boost mood and improve cognitive functions such as focus or memory.
For women with hectic schedules, incorporating nature into their everyday lives can be as simple as taking a walk in a nearby park. You can also try gardening, hiking, taking regular trips to the beach, or simply connecting with nature by eating your lunch outside.
Incorporating these activities into your lifestyle provides a respite from the urban environment. It creates a vital connection with nature, creating a sense of tranquility and mental wellness.
Social Support and Women’s Mental Wellness
Strong social support is the greatest ally against life’s adversity. Build and maintain a supportive network by joining interest-based groups or sports organizations, regularly reaching out to friends and family, and engaging in community activities, such as giving back by volunteering in your community.
A strong support system provides emotional support, validation, and a sense of belonging, all essential for overcoming life’s challenges and improving mental health.
Benefits of Herbal Supplements in Mental Wellness
The use of herbal supplements for mental wellness is becoming more popular as people seek natural solutions for emotional and psychological health. Here are some herbs that might have positive effects on mental wellness:
- St. John’s Wort
St. John’s Wort, a plant native to Western Asia, Northern Africa, and Europe, is widely recognized for its potential to alleviate mild depression. This plant is believed to help increase serotonin (which is a natural mood stabilizer) levels in the body.
- Lavender
Lavender is known for its calming effects on anxiety. It can be used in massage and aromatherapy or added to your recipes
- Ashwagandha
Ashwagandha is a plant that grows in parts of India, the Middle East, and Africa. It is believed to alleviate anxiety, increase stress resilience, and boost overall energy levels.
Regardless of their natural origin, many herbs can interact with medications, causing side effects, and may not be appropriate for everyone. So, it is critical to talk with a healthcare expert before introducing herbal supplements into your routine.
In Conclusion
Introducing stress reduction techniques such as mindfulness, digital detoxes, nature, social support, and herbal supplements into your routine can help you prioritize self-care and foster mental wellness.
However, to ensure a holistic and safe journey towards improved mental wellness, it’s vital to approach these practices mindfully and consult healthcare professionals for guidance.
