Thankfully, it is becoming more mainstream to nurture both physical and mental health. Society is understanding the link between mental and physical health, and just how one can impact the other for good or bad.

What Came First, the Chicken or the Egg?

Performance 1 trains athletes and they pose an interesting question: do you work out to first strengthen the mind, or do you need to strengthen the mind to have the stamina to work out? 

We can all agree that dedicated athletes have a mind-body connection. They dig deep and find the endurance they need to push themselves physically. When their mental health suffers, whether it’s a lack of confidence or bouts of depression, so too is their physical health affected.

So, what do you need to work on first, your mental health or your physical health? The answer varies from person to person, but let’s explore some options and see just how closely related the two are.

What Affects Our Mental Health

Physical illness can do a number on our mental health. It can be exhausting and depressing to be at war with one’s body, whether it’s just a lingering cold or a chronic ailment. In addition to our physical health playing a part, Alpine Clinic shares the following list of experiences that can negatively impact our overall mental state.

• History of abuse (physical, emotional, mental)
• Loneliness
• Poverty/debt
• Discrimination
• Stress
• Bereavement
• Substance abuse
• PTSD
• Traumatic brain injury (TBI)
• Diet

Unfortunately, sometimes when we’re experiencing these things, it can feel impossible to dig out of the circumstances. Even when we know what to do to improve our mental health, taking the first step can be the hardest part.

How to Improve Mental Health

When making lifestyle changes to improve your mental health, it’s important to start small. Making one change at a time is less overwhelming, and allows you to understand what’s making a difference and what isn’t. 

One of the most common suggestions for improving mental health is making social connections with others. But, that’s easier said than done for many! Maybe starting with one of the following suggestions is more doable.

Change Diet

Give your brain the nutrients it needs by feeding your body a variety of foods. Add in more fresh fruits and vegetables, swap out a sugary drink for water, or snack on nuts instead of processed foods. 

If the thought of changing up your meals is overwhelming, consider adding supplements to your diet in the form of vitamins or drink mix-ins. You can also change the way you approach mealtime, even if your food stays the same. Try to be mindful while eating, putting away distractions and instead focusing on each bite, or conversation with loved ones around the table.

Adjust Sleeping Habits

Lack of sleep can significantly affect our mental health. Getting more sleep is no easy feat, but there are some tricks you can try to get into a better sleep routine.

• Reduce room temperature to between 60 and 67 degrees Fahrenheit
• Stop screen time one hour before you’d like to retire
• Use blackout curtains or wear a sleep mask to reduce light exposure
• Stick to a consistent bedtime and wake time, even on days off
• Start your day with 30 minutes of sunshine
• Limit naps during the day
• Try to engage in physical activity daily
• Journal daily to help sort out problems or worries from the day

Talk Therapy

Do you ever have a conversation with a friend and feel refreshed afterward? Even if you didn’t find a solution for a problem, the act of talking about it with someone you trust is cathartic. Bottling things up can hurt our mental wellbeing, so consider adding talk therapy into your care plan.

There are so many options these days for therapy, whether it’s in-person or online. Some telehealth therapy allows you to keep your camera off, or to communicate with a therapist via text when needed. If one treatment modality doesn’t work for you, don’t give up; explore another option until you find the right fit.

Exercise

Sometimes the last thing you want to do when your mental health is struggling is get up and move your body. But, it is one of the best things we can do for ourselves. Exercise releases “feel good” hormones that can help boost happiness. 

Start small by taking a walk around your neighborhood. Or download an app that offers workout routines you can do at home. A bonus with exercise is that you can form bonds with others, whether it’s a walking buddy or other members of a group exercise class.

Change of Scenery

Planning and taking a trip may be out of the question when your mental health is suffering. But, what about simply changing where you set up your workstation? Instead of plopping on the couch to log an eight-hour day, carve out space at the kitchen table, or add a desk to a corner of a room. 

Make your home a place you want to be, and not a place you feel trapped. aDd live plants to your windowsills, paint the walls or apply removable wallpaper. Once you’ve tackled that, maybe you’ll feel ready to venture out for a vacation or a visit to one of your favorite local places.

Do Something Familiar

Trying new things can be intimidating for anyone. But add in a mental health crisis and it can feel impossible. Instead, do something familiar. Do something you’re already good at. There’s nothing wrong with watching your favorite TV show again or vacationing in a familiar place for the umpteenth time. It can foster your feelings of self-confidence while easing anxiety.

Invest in Yourself

Sometimes self-doubt prevents us from fulfilling our potential. Whether it’s being self-conscious about our physical appearance, our social skills, or our perception of our self-worth, sometimes we need to make some investments to see returns.

Investing in yourself can mean different things for different people. 

• Upgrade your wardrobe
• Continue your education
• Hire a physical trainer
• Hire a nutritionist
• Hire a housecleaner
• Participate in therapy

There are many things we can’t change on our own, so if there’s a lingering issue that’s affecting your mental or physical health, you may want to seek out a consultation with an expert who can help. Whether it’s a tattoo, a scar, or hair loss, a board-certified plastic surgeon may help you get the results you need to start regaining confidence in yourself. Let your outward appearance reflect how you feel on the inside.

As you can see, many steps that we can take to help our mental health are directly related to our physical health. Diet and exercise especially are two ways to improve our overall wellness.

Remember that no matter what, you don’t have to undertake any of these challenges alone. There is a community around you that wants to see you succeed.