Depression,  Mental Illness,  Mental Wellness,  Uncategorized

4 Tips to Make Your Bad Days Better & Improve Mental Wellness

The words "bad day" are scrubbed on foggy glass

        Everyone has bad days here and there. In the times were living now, these bad days can really put a damper on your mental wellness. Given that these bouts of sadness can come spontaneously, it’s good to plan ahead. So here are my 4 tips to make the bad days ahead of you better.

  1. Take a walk.

This one sounds obvious, because it is. A lot of people overlook this because they’re told this every day. Right now, many of us have too much to think about and not a lot to look at. Staring at the same four walls everyday would drive anyone crazy. So if you’re feeling stressed, go for a walk.

Maybe walk around a park near you, or any open area that gives you comfort. Stroll around, take deep breaths, and close your eyes for a bit. All of this can help your blood circulate, decrease fatigue, and above all else it can help put your mind in a better place.

2. Try to ease into a healthier diet.

Now look, this tip isn’t for everyone. I know this because I’m in the same boat. While my habits haven’t changed dramatically, I’ve made small adjustments that worked for me. 

In my case I try to balance out some of my more unhealthy meals with fair amounts of fruits and vegetables. Personally I recommend oven-cooking broccoli with salt, pepper, and garlic salt. Alongside this I’ve decided to cut out candy almost entirely. Suffice to say, I’ve noticed a dramatic difference in my mental wellness. 

That being said I’m no expert, and everyone is different. Most experts recommend that individuals take further steps. If you’re looking to make a more substantial change in your diet, I recommend that you look at this article from Harvard Health. The author, Dr. Eva Selhub, suggests trying a Mediterranean diet. She states that traditional diets like this can help prevent depression significantly. These diets usually include: unprocessed grains, seafood, fruits, and vegetables.

3. Reach out to someone you know

If you’re cooped up in quarantine like I am,  you might be getting lonely. Whether you’re in school or are working from home, your social life is probably dampened. The CDC recommends calling friends and family to help reduce stress. See how they’re doing, they’ll probably be excited to hear from you. Talk about how you feel, they’ll listen.

When I’m feeling depressed, checking in my parents helps a lot. Then again everyone is different, touch base with those you care about the most. Regular calls will not only leave you less bored, it will also strengthen bonds.

4. Readjust your sleep cycle

Adjusting your sleep cycle for a consistent circadian rhythm can greatly improve one’s overall mood and mental wellness. This is according to Howard LeWine M.D. from Harvard Health. In any case, it goes without saying that consistent sleep is for the best. Inconsistent sleep will most certainly make way for a bad day.

Now I hear you, maintaining healthy sleep cycles isn’t easy. While it isn’t easy, it’s not exactly out of reach either. Howard LeWine MD. writing for Harvard health gives very insightful tips. Here are a few:

  • Progressively go to sleep earlier until you reach your target bedtime.
  • Make your bedroom as dark as possible before going to bed.
  • Eat meals at the same time every day.
  • Leave your blinds open to let in natural light when waking up.

For a more in-depth explanation of these tips as well as a few more, I highly recommend checking out the article here.

I also recommend checking out my friend Jeff’s article on how to overcome depressive episodes here.
If anyone reading has a question they might want to ask me regarding how I’ve improved my mental wellness or anything else, feel free to email me.

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