My top 5 tips to support your mental health naturally
Just because mental health conditions aren’t as visible as many physical illnesses, doesn’t mean they should be ignored.
You are not alone
Struggles with mental health are so easily overlooked since they might not always be as visible as physical illnesses. But just because conditions like anxiety and depression can be overlooked, doesn’t mean they aren’t common – depression is one of the most common conditions I treat in practice, and is something I’ve struggled with personally. It’s easy to feel alone in your worry or sadness, but the reality is that many people struggle in similar ways.
Here are a few statistics to put this into perspective:
1 in 5 US adults experience mental illness each year
1 in 20 US adults experience serious mental illness each year
1 in 6 US youth experience a mental health disorder each year
50% of all lifetime mental illness begins by age 14. 75% begins by age 24
Suicide is the 2nd leading cause of death among people aged 10-34
If you are one of the many people who struggle with mental health, there are a lot of places to reach out for help—from friends, family, healthcare professionals, support groups, or help lines (you can call the Crisis Services Canada Hotline at 1-833-456-4566, or click here for a list of services by province).
5 tips to improve mental health naturally
Get outside. You can check out my whole blog post about the benefits of spending time in nature here, but the TLDR version is spending time close to plants can improve mood, concentration, and provide a great buffer against stress. Aim to get 30 minutes per day outside, and if that isn’t possible, spend time with indoor plants or next to a window with a view.
Get physical. Exercise does wonders for both our physical and mental health. It helps to lower feelings of anxiety and depression and lowers levels of our stress hormone cortisol. My biggest advice is to find a type of exercise you enjoy- that way it’ll also help to bring some extra joy into your day. My favourite way to exercise? Dance classes! They’re fun, the music is always great, and the community is unbeatable!
Try meditation. Mindfulness practices of as little as 10 minutes per day have been shown to lower stress, and improve depression and anxiety. I often hear from patients that they don’t know how to meditate, but there are tons of free resources out there to help you learn. My favourites are apps (Calm, Headspace) and Spotify meditation playlists.
Reach out. One of the most powerful predictors of overall physical and mental health is social connectedness. People suffering with depression or anxiety can often worry that they are being a burden to others, and may socially isolate themselves from family and friends (been there!). While this is a common tendency, it can be counterproductive. If you suffering, try reaching out to a loved one, or finding a support group you can connect with.
Try gratitude. Gratitude - as a personality trait - is one of the strongest predictors of mental health and satisfaction with life- stronger than optimism, compassion, or hope. I used to think that the “gratitude attitude” was something you were born with, but lucky for us, it’s something you can practice and develop. Try keeping a journal next to your bed and filling in 3 things you’re grateful for everyday.
We can’t always do it alone
Depression and anxiety can be overwhelming. If you feel like you can’t tackle it alone, know that you don’t have to. There are so many natural and pharmaceutical options available from your naturopathic doctor, licensed counsellor, or family doctor.
If you are curious about how naturopathic medicine can help with conditions like these, book a free 15 minute introductory consultation with me. Dr. Elena Moore, ND.