How to improve your mental health in 5 minutes or less
Mental health- Many of us aren’t doing nearly enough to keep our minds healthy, and we might not even realize it. While you may spend plenty of time getting your body into shape by exercising, eating right, and getting enough sleep, what about your mental health? You can greatly improve your mental health just by doing a few simple things every day, such as these five simple but highly effective ways to improve your mental health in just five minutes or less each day.
How to Exercise – Even Just 5 Minutes
- Exercise- Research suggests that even five minutes of moderate-intensity physical activity can provide relief from stress and anxiety. Consider going for a walk, doing 10 jumping jacks, 15 bicycle crunches, 20 plank sit-ups, or 25 jumping jacks.
- Start a Gratitude Journal- Keeping track of things we are grateful for each day not only helps us recognize our blessings but also prompts us to feel more satisfied with our lives overall.
- Teach a Lesson- Giving to others is one of the best ways to forget about ourselves and feel better about ourselves as a person too! Visit an elderly home and spend time teaching an old favorite hobby or teaching English to a refugee.
- Relax- As often as possible, practice deep breathing exercises and/or meditation for at least 5 minutes per day. Studies show this technique improves attention span, memory, emotional regulation, reduced stress levels, and much more!
How to Hug Somebody
- One way to improve your mental health is by practicing how to hug. When you hug somebody, it has a number of benefits:
- It decreases anxiety, stress, and depression;
- Helps with intimacy problems and increases the sense of connection with a partner
- Can help lower blood pressure. The process is pretty simple-you just need three things: one person to hug, one person hugging themself, and one who is being hugged! The easiest way for someone new at this is for both people to hug each other.
Here’s how it works: start by embracing the other person tightly and slowly release them when you’re ready. Remember that the goal isn’t tightness-the goal is reciprocity!
Get Outside and Enjoy Nature
The simple act of going outside can be one of the best ways to take care of yourself and help you combat stress, anxiety, and depression. Going for a walk through a forest, up a mountain, down the road — wherever it is you find your refuge — can give you peace of mind that few other things can. Plus, the physical benefits are undeniable: Just 30 minutes in nature will reduce stress and enhance mood and general well-being.
Go For a Run, Ride, or Bike Ride
It is easy to overlook the benefits of physical activity but it is one of the most effective ways for improving your mental health. A study published by the American Heart Association found that regular physical activity decreases depression, anxiety, and stress levels and may also reduce a person’s risk of developing heart disease.
If you live close enough, going for a run will release endorphins which act as natural painkillers and mood enhancers while helping the body produce feel-good hormones such as serotonin. If running isn’t up your alley, take a bike ride instead! A 30-minute bike ride can burn up to 400 calories and make you feel great. Whatever form of exercise you choose, make sure you enjoy it so that it becomes a routine
Play With Your Pet
A quick, easy way to lower blood pressure and heart rate? How to Play with your pet. Allowing you to get some stress relief while bonding with a furry friend is sure to help melt away any bad moods that have popped up throughout the day. Plus, petting a dog releases oxytocin into the brain, which makes you feel happier and more connected with others.
Research has shown that people who own pets enjoy better mental health than those who don’t. Simply being near someone’s pet increases oxytocin levels in people (whether they’re an owner or not) through touch alone!
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Get Into a Good Book
For some people, when life becomes stressful and overwhelming, it’s not only a mental health concern but a physical one as well. Unfortunately, the two often work together when one can exacerbate the other. The good news is that there are many small, simple things you can do for yourself every day that may take only a few minutes but will go a long way in helping with mental health.
Start by sitting still and focusing on your breathing. It doesn’t have to be formal mindfulness meditation; just focus on inhaling and exhaling deeply through your nose so that you feel it coming up from deep inside of you (not shallow breathing) for five or ten minutes.
Improving one’s mental health doesn’t always have to be difficult. Exercise, even a five-minute walk, can help immensely. The relief that comes from taking some time for oneself is invaluable; try it today and see how you feel!
When you exercise, endorphins are released into your bloodstream which positively impacts your mood and allows you to enjoy life more fully. Some people with depression-like physical activity because it helps them occupy their minds without dwelling on negative thoughts.
Yoga is an especially beneficial form of exercise due to its mindfulness aspect—during yoga practices (not necessarily during ordinary practice), practitioners usually focus on their breathing techniques as well as spiritual meditation rather than their thoughts, which helps lessen stress levels.
Improving one’s mental health doesn’t always have to be difficult. Although many methods require more commitment than a mere five minutes out of an entire day, those commitments will pay off greatly over time if applied consistently while still enjoying life’s diversions along the way.
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Go to Swimming
Swimming can increase physical activity, which is a known cause of increased energy and improved mood. While it might be difficult for those with lower mobility, swimming is an accessible way to participate in an exercise that has many positive benefits on one’s mental health. The rhythmic breathing and the calmness of the water contribute to feelings of relaxation.
It also doesn’t matter if you’re bad at swimming as long as you are dedicated enough and put your mind into it- there are so many mental benefits to this form of exercise that it should be worth putting effort into learning how. There’s a reason why people say ‘breaking a sweat’ so often; the feeling of working out increases one’s heart rate and calms them down simultaneously.
Eat Something Healthy and Tasty
One of the best ways to increase your mental health is by eating a balanced and healthy diet. These foods promote longevity, good moods, and decreased risk of depression. Here are some great snacks that promote improved mental health:
There are many other things you can do for improved mental weight too! Such as:
- Drink lots of water
- Reduce stress levels
Here are five tips on how to improve your mood in just five minutes: 1 to 5 minutes take deep breaths, take time for self-care, listen to music you enjoy, think about something that makes you happy, and pay attention to the positives around you
Create Something – Even Just a Hobby
An easy way to start feeling better is by getting some exercise. If you have a hard time finding motivation, maybe you need to rethink the way you are exercising. Try different exercises, such as jogging or even just doing some push-ups before bed! Doing anything for even five minutes can make a big difference in your mental health. You deserve it!