Lifestyle Changes For Your Mental Health

There are many reasons why someone’s mental health might suffer, and the fact is that mental health issues can affect anyone at any time. That’s why it’s so important to know what to do if you find yourself in a situation where your mental health is affected, and no matter what your symptoms are or what has caused the problem, having some helpful information to hand about how to deal with the issue is always going to be a positive thing. 

 

Seeing a doctor or other specialist is a good idea if you find your mental health problems are affecting your day-to-day life, making it hard to work or maintain relationships, for example, and getting the help you need is crucial if you find that your mental health issues aren’t alleviated by the ideas we’ll mention below – we’ll discuss how that can be beneficial to you in the blog. In the meantime, there are some useful lifestyle changes you can make that could make all the difference, and with that in mind, here are some to think about. 

Get Your Nutrition Right

Did you know that what you eat absolutely affects how your brain works and even what mood you’ll be in? Eating nutrients like omega-3 fatty acids, antioxidants, vitamins, minerals, and so on, are therefore crucial if you want to maintain good brain health and emotional balance at the same time. That’s why you need to ensure you’ve got a diet that’s rich in things like fruit, vegetables, healthy fats, learn proteins, and other healthy ingredients. Yes, it’s good too have a treat once in a while, but you’ll need to ensure the majority of your diet is still a good one to ensure your mental health has the best chance of being positive. 

 

There are certain foods that are known to be mood boosters, so having these in your diet on a regular basis makes a lot of sense – fatty fish like salmon, for example, contains a lot of omega-3 fatty acids, and these are linked to lower levels of depression. Then there’s dark chocolate, which contains antioxidants which literally boost your serotonin levels and make you feel good. Plus you can have fermented foods like yogurts which improve gut health – since there’s a recognized gut-brain connection, that’s definitely worthwhile. 

 

At the same time was including plenty of good food in your diet to improve your mental health, you’ll also need to start avoiding specific types of food that can have a negative effect, and processed foods are a good place to start. These foods, as well as food that contains a lot of sugar and unhealthy fats, can lead to inflammation and hormonal problems that affect your brain and can lead to negative thoughts. It’s also wise to cut down on your caffeine and alcohol consumption because these substances can make anxiety worse or even cause depression (or make it harder to see past it). Of course, cutting down or removing these things from your life entirely isn’t always easy, and it can sometimes need expert help, especially when it comes to substances like alcohol. That’s why you need to take an objective look at your usage and, if you realize you need help from specialists, such as VA rehab, for example, you need to ask for that help – there’s nothing to be ashamed of, and when it comes to lifestyle changes, that’s a fantastic place to start. 

Do More Physical Exercise 

Changing your diet and eating more healthily is a good place to start when it comes to making lifestyle changes that will positively affect your mental health, but it’s not the only thing you can do, and if you can also ensure you do more physical exercise on a regular basis, you’ll definitely improve your life, and not just in terms of your mental health either; your physical health will get better at the same time, and that’s never a bad thing to achieve. 

Let’s take a look at how physical activity improves your mental health first, since that’s what you’ll be most interested in if you’re reading this blog, and it’s really rather fascinating. The fact is that when you exercise, you’re increasing the production of endorphins in your body – these are often called ‘feel-good’ hormones, so you can already see what an important part they play in your mental health and overall wellbeing, just from that name. In other words, the more endorphins you produce, the happier you’ll feel and the less stress you’ll have. On top of that, regular exercise also means you’ll be releasing more neurotransmitters like serotonin and dopamine, and these are also things that help to regulate your mood. The answer is simple if you want to feel better; do more exercise. 

 

So just what kind of exercise is best if you want to benefit from all the good things we’ve mentioned above? Well, the good news is that most, if not all, types of exercise and physical activity can have these benefits, so you can choose whatever it is that you enjoy, which obviously makes things easier since you’ll be a lot more motivated to keep going – getting started when it comes to exercise is often the hardest part. You’ll find that aerobic exercises like running, swimming, and cycling, are a great place to start if you’re not sure what to do because studies have shown they’re great for reducing depression and anxiety, and if you want to lower stress, look for activities that help you practice mindfulness – yoga and tai chi are good examples. 

 

Making time for regular exercise in your life might feel like a bit of a challenge, but if you want to make lifestyle changes to improve your mental health, it’s one hundred percent something you need to do. It’s wise to set some realistic goals to help you keep going and moving forward, and as we’ve said, if you find an activity you enjoy, it’ll all become a lot easier. 

 

One final piece of advice to help you; don’t forget that you don’t have to exercise for hours at a time to make a difference. Just a little every day can do a lot, so start off small and work your way up as your strength and endurance improves, and you’ll quickly see a difference. 

Is It Time To Try Therapy? 

What does the word ‘therapy’ mean to you? Does it fill you with fear? Shame? Confusion? If so, it might be time to look at the idea a little more closely because those things aren’t necessary – and they’re not accurate. The fact is that therapy can often be the best thing you can do if you’re feeling as though your mental health needs a boost and you’ve got symptoms of depression, stress, or anxiety, for example. It’s nothing to be shamed of, and the good thing is that in the 21st century, therapy is seen as a necessary thing to do by many people; you might be surprised at just how many people you know are having therapy and simply not discussing it because they’re focusing on their healing. 

 

There are various different types of therapy, and talk therapy (also known as psychotherapy) is one to consider – it’s the one most people think of when it comes to therapy anyway. Essentially, talk therapy means talking about what’s causing you issues, either in a one-to-one session with a trained therapist or in a group setting with a therapist overseeing the group and helping to encourage people to talk. Talk therapy includes something called cognitive behavioral therapy (CBT), which has been shown to be extremely effective when it comes to treating anxiety and depression – it helps people spot negative thought patterns and then helps them work out how to change them so they’re happier and healthier. It can take a while, but those who have benefitted would say it was worth it in the end. 

 

Of course, new types of therapy are always being found and worked on, so even if CBT or talk therapy isn’t quite right for you, it could be that something else would be. Anything that links to mindfulness can be a good idea, for example, because it helps you stay in the present and not worry about the future or stress about the past, both of which can cause mental health problems. 

 

The only thing that might be an issue when it comes to therapy is actually accessing the help you need, but once you start investigating what’s out there, you’ll find there are usually plenty of options. Some therapies you’ll have to pay for privately, and others might have funding for them or there might be free offers – your insurance could even foot the bill in some cases. It’s a good idea to get all the information you need and, crucially, to make time in your life to do these therapies. That could mean some additional lifestyle changes, but if that means your mental health improves, it’s a good idea even if it’s challenging at first. You’ll soon get used to the new way of doing things, especially if it makes you feel good. 

 

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Size guide

Size Waist Length
12-18 Months 18" 8-9"
2T 19" 10"
3T 19 1/2" 10"
4T 20" 10"
5T 20 1/2" 10 1/2"
6-7T 21" 11"

Youth size guide

  X-Small (YXS) Small (YS) Medium (YM) Large (YL) X-Large (YXL)
Chest 31 34 36 38 40
Width Measurement (inches) 15.5 17 18 19 20
Length Measurement (inches) 19.5 21.5 23 25 26.5
Size Equivalent 2-4 6-8 10-12 14-16 16-18