Oct. 11, 2024

Surviving Chaos: 12 Simple Strategies to Boost Your Mental Health!

Simple Strategies to Boost Your Mental Health can be your lifeline in today’s whirlwind world. As we navigate through the chaos of daily life—whether it's work pressures, family responsibilities, or the constant stream of information from our devices—our mental well-being often takes a backseat. But what if I told you that amidst the turmoil, there are straightforward approaches that can help restore balance and tranquility to your mind?

In this article, we’ll explore twelve practical strategies to boost your mental health, empowering you with tools to not just survive but thrive in challenging times. From mindfulness techniques that ground you in the present moment to simple lifestyle adjustments that energize both body and mind, these strategies are designed for anyone looking to reclaim their peace of mind. Join us as we delve into these transformative practices and discover how taking small steps can lead to significant changes for a healthier mindset!

In search of effective strategies for maintaining optimal mental health during high-stress periods, we turned to CEOs, psychologists, and ten other professionals for their insights. From organizing problems and planning solutions to manage social media time effectively, here are the twelve simple yet effective strategies they shared.

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Organize Problems and Plan Solutions
Start the Day with a Mindfulness Routine
Stay Connected with Trusted Individuals
Make Self-Care Important and Seek Support
Journal to Relax and Reflect
Adopt a Multi-Pronged Wellness Approach
Establish Daily Mind-Body Rituals
Prioritize Sleep and Good Sleep Hygiene
Create Calm with Office Pets
Take Short Walks to Reset
Set Small, Achievable Mental Health Goals
Manage Social Media Time Effectively

Organize Problems and Plan Solutions

When it comes to high-stress periods or situations, I like to write out all the problems that are causing the stress or adding to my troubles. Whether it is something I'm worried about, like "How am I going to pay my bills this month?" or a busy week full of tasks, writing out the long list of things running through my mind can help organize the stress.

I find most problems can be solved in a matter of a few minutes with planning and organizing. After you have everything on your mind on paper, you can then write out how you're going to solve each problem or write the reality of the problem.

Now, you have a clear path to take action, which can alleviate some of the stress from your mind.

Daniel Castillo, CEO, BokeyFit

Start the Day with a Mindfulness Routine

In high-stress periods, I always start my day with a mindfulness routine, incorporating meditation and deep-breathing exercises to help me stay grounded and present. This practice is essential in clearing the internal noise and moving my mind away from stressful thoughts.

Over time, I've noticed it not only sets my day on a positive tone but also instills mental clarity and focus that lasts throughout the day. It’s a personal transformation that allows me to manage stress effectively and improve my overall well-being.

Bayu Prihandito, Certified Psychology Expert, Life Coach, Founder, Life Architekture

Stay Connected with Trusted Individuals

High-stress periods, like the holiday season, typically heighten mental health issues. One core problem is the tendency of people to strive to meet almost fairytale-like versions of what things are supposed to look like.

Not only do they pressure themselves to present idyllic images of their lives, but social media also adds the "can-you-top-this" competitive edge that exacerbates the pressure.

Because people consider loneliness the archenemy of a happy holiday scene, those who live alone or navigate the holidays in solitude often experience what is equivalent to public shunning.

And face it: Companies manufactured unrealistic holiday scenarios with profit as their sole objective. Therefore, one of the best suggestions for people with mental health issues is to remain in contact with close and trusted family members, friends, coworkers, or counselors familiar with their situations who can provide unconditional support.

Terise Lang, Health and Wellness Coach, Speaker, and Writer, Terise Lang Writes

Make Self-Care Important and Seek Support

During periods of high stress, an essential approach to preserving optimal mental health is to make self-care a top priority. By doing so, one can effectively navigate the challenges and maintain a sense of well-being. This can include activities such as regular exercise, getting enough sleep, eating a balanced and nutritious diet, and practicing relaxation techniques like meditation or deep breathing. It's also important to set boundaries and not take on more than you can handle.

Additionally, seeking support from friends, family, or a therapist can be incredibly beneficial in managing stress levels. Remember that taking care of yourself should always be a priority, especially during times of high stress.

Ryan Hetrick, CEO, Epiphany Wellness

Journal to Relax and Reflect

Sometimes, when there's too much going on, or I have a lot of thoughts racing through my mind at once, I find that journaling is the best way to relax, reflect, and recharge. Writing down something I've been thinking about, planning, or even just random musings I have at any point during the day is a great way to lighten the mental load and find some clarity.

However, even with journaling, writer's block is real! So, a good hack to this would be to look up journaling prompts and choose something that resonates with you at that moment.

Manasvini Krishna, Founder, Boss as a Service

Adopt a Multi-Pronged Wellness Approach

During high-stress periods, we need to take a multi-pronged approach to ensure optimal wellness. Strategies that protect our mental health and function include interventions from the physical, emotional/psychological, cognitive, and spiritual realms. Make sure your plan is realistic for your lifestyle and consider these possibilities:

Physical: Try inserting at least a few minutes of exercise per day to help you blow off steam and move any toxins through your body. Cortisol and adrenaline can accumulate during stress.
Emotional: Try taking a few minutes at the end of the day to notice any emotions that have come up and try journaling about them.
Cognitive: Track any negative thoughts that have taken over and try replacing them with more realistic ones. "I'm going to lose my job" can be changed to "I might lose my job," which may actually reduce anxiety.
Spiritual: Whether you worship indoors or out, try offering up what is out of your control to a force greater than yourself.

Sage Breslin, Breakthrough Psychologist and Coach, Sage Wisdom Institute

Establish Daily Mind-Body Rituals

Staying mentally healthy during stressful times is all about daily habits. My strategy includes non-negotiable rituals for the mind, body, and emotions. It can be as simple as 10 minutes to stretch, 10 minutes to journal, and 10 minutes to read—that's just 30 minutes total!

It's tempting to skip these when pressure mounts, seeing them as unnecessary. But I've learned that consistently carving out a few minutes a day to renew mentally, physically, and emotionally keeps me optimized to perform under stress. These habits are an investment, not a waste.

Start small—try 10 minutes of mind, body, and emotional self-care daily. Remind yourself that if you are well, you can show up better in all aspects of your life!

Sophia Victoria, Editor and Founder, Sophiv.com

Prioritize Sleep and Good Sleep Hygiene

Sleep is very important, especially when we are stressed. Getting a full night's sleep can reduce your cortisol levels. Cortisol, also commonly referred to as the "stress hormone," can impact our energy, mood, and appetite. Cortisol levels decrease at night, but if you're not getting enough sleep, this can impact your cortisol levels.

It's important to get between seven to nine hours of sleep a night. If you are struggling with getting or staying asleep, practice sleep hygiene to help get your sleep back on track.

Megan Sherback, Psychologist, Lilac Alberta Counselling

Create Calm with Office Pets

Introducing office pets has transformed our workplace into a calming and cheerful space. Having friendly animals in the workplace can create a calming and cheerful atmosphere. Interacting with pets can lower stress, improve mood, and enhance overall mental well-being, making high-stress periods more manageable for our employees.

Scott Taylor, President, Spot Pet Insurance

Take Short Walks to Reset

Taking a walk, even a five-minute one, can significantly improve mental health during high-stress periods. It's an opportunity to move your body, breathe deeply, and reset. So, you can tackle the stressful situation in a new light with renewed energy.

Azmaira Maker, Ph.D., Founding Director, Aspiring Families

Set Small, Achievable Mental Health Goals

It's challenging to make time for your mental health and well-being during periods of high stress. One way to prioritize your mental health is to set small, achievable goals. This might look like taking three deep breaths each morning or moving your body daily, even if it's only for a few minutes. What's important is to simply do something, set yourself up for success, and celebrate the progress, rather than getting stuck in the planning and procrastinating. You've got this!

Dr. Kyle Elliott, Founder and Tech Career Coach, CaffeinatedKyle.com

Manage Social Media Time Effectively

When you're going through something that doesn't give you a lot of breaks, make sure you aren't spending too much of that time scrolling through TikTok or looking at memes. It can be a fun distraction at the time, but it won't help you manage the stress.

This doesn't have to do with what you might see on social media; it's more about eating up your breaks. That time is better spent going for a walk, visiting your friends, or even reading a little. If you find absolutely no time except for the night, this is doubly true for you. Light from your phone will make it harder for you to fall asleep. Studies show doom-scrolling will stress you out more than you already are, worsening the quality of your sleep.

James Owen, Co-Founder and Director, Click Intelligence

Conclusion

In navigating the chaos of our modern lives, prioritizing mental health has never been more essential. The twelve strategies outlined in this article provide practical and accessible ways to cultivate resilience and well-being amid uncertainty. By integrating mindfulness, fostering social connections, and embracing self-care practices, individuals can build a strong foundation for a healthier mindset. Remember that small, consistent changes can lead to significant improvements over time. Take the first step today—choose one strategy to implement and witness the positive ripple effects on your mental health!

FAQs for Simple Strategies to Boost Your Mental Health

1. What are some quick strategies I can use to improve my mood instantly?

Engaging in deep breathing exercises, taking a brisk walk outdoors, or listening to your favorite music can significantly boost your mood in just a few minutes.

2. How often should I practice mindfulness techniques?

It's beneficial to practice mindfulness daily, even if it's just for 5-10 minutes. Consistency helps build resilience and improves overall mental well-being.

3. Can physical exercise really impact my mental health?

Absolutely! Regular physical activity releases endorphins, which can enhance your mood and reduce feelings of anxiety and depression.

4. What role does nutrition play in mental health?

A balanced diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids can support cognitive function and help stabilize mood.

5. Is it important to set boundaries for my mental health?

Yes, setting boundaries is crucial as it protects your energy and reduces stress. It helps maintain healthy relationships and fosters a sense of control over your life.

6. How do I know if I need professional help for my mental health?

If you experience persistent feelings of sadness, anxiety that interferes with daily activities, or thoughts of self-harm, it’s essential to seek help from a qualified professional.

7. Can journaling help improve my mental health?

Yes! Journaling allows you to express emotions, reflect on experiences, and identify patterns in thought processes, which can lead to greater self-awareness and emotional clarity.

8. What are the benefits of social connections for mental wellness?

Strong social connections provide emotional support, reduce feelings of loneliness, and foster a sense of belonging—all crucial factors for maintaining good mental health.