It’s not difficult to start prioritising your mental health—here are eight tips to help you get started right away.
Focusing on mental health can be challenging in today’s fast-paced world. For women, it’s even more difficult, as they often face the expectation of excelling both in public and at home.
According to a July survey of 4,000 women in the US by Gallup, approximately 60 percent of respondents reported struggling to make their health a top priority.
On top of this, many women report poor mental health. The survey found that financial and time constraints were the biggest barriers to prioritising their health. And it’s not just older, married women who are struggling—Gen Z women also face these challenges. Gallup’s data reveals that 83 percent of Gen Z respondents find it difficult to focus on their health.
The good news is that it’s not too hard to start prioritising your mental health. Here are eight simple suggestions for mental health activities you can begin straight away.
1. Spend at least 15 minutes a day alone
You should aim to spend at least 15 minutes alone each day. According to Verywell Mind, taking time for yourself, away from social activities, has numerous health benefits. This time allows you to reflect on your needs and desires without being influenced by others’ opinions or perceptions.
Use this time to relax or indulge in a hobby. If possible, sit on your porch or balcony without your phone or any electronic devices and simply enjoy the silence. Taking a break from technology and work can bring a sense of calm and help alleviate stress.
For women in creative fields, time alone can inspire new and original ideas, as highlighted by Verywell Mind.
Moreover, if you feel emotional during your alone time and want to cry, don’t hold back. Psychotherapist Jennifer Musselman explains that crying can have a positive impact on mental health, helping to reduce anxiety and improve mood. Musselman suggests watching sad films or listening to music that moves you to help bring on those tears.
2. Practice simple meditation exercises
For those new to meditation, simply sitting still with your thoughts can seem difficult.
However, there’s no need to force yourself into long sessions. Mindfulness and meditation expert Andy Puddicombe recommends starting with brief sessions, such as three to five minutes. For those who are easily distracted, restless, or anxious, Puddicombe suggests a simple breathing exercise: inhale for five seconds, hold your breath for five seconds, and exhale for five seconds.
Besides, many people often believe that meditation requires eliminating all thoughts, but this is not true. In fact, the human mind is often calm one moment and chaotic the next, and controlling it is no easy task. Therefore, don’t be hard on yourself if your mind drifts into confusion. Instead, try to focus on the meditation at hand or simply count your breaths.
3. Build healthy eating habits
Research shows that our eating habits have a significant impact on overall health. Overconsumption of coffee and alcohol can easily lead to anxiety, irritability, and stress. In contrast, healthy foods can quickly boost both mood and physical health.
Adopting healthy eating habits can start with small steps, such as adding vegetables to your meals, snacking on fruit, drinking a glass of milk daily, and incorporating a variety of beans for protein.
Fermented foods like kimchi, kombucha, and plain yogurt are also excellent choices. These foods contain live probiotics, which help replenish energy and improve physical health in a range of ways.
If you’re uncertain about where to begin, a consultation with a reputable nutritionist can help you create a diet plan tailored to your individual needs.
4. Make time for yoga every week
Cultivating a yoga practice has a positive influence on both mental and physical health. Yoga balances hormones, alleviates menstrual cramps, improves sleep quality, reduces stress and anxiety, and increases flexibility.
While daily yoga practice is ideal for overall health, a schedule of 3–4 times a week is also effective, especially for those with busy lives. Starting with just once a week is a great way to begin. For quicker progress, consider visiting reputable yoga centres to find a personalised practice that suits you.
Alongside yoga, incorporating other forms of physical activity—such as a 30-minute jog or 1–2 hours at the gym—will further benefit your health.
5. Use essential oils
Numerous studies have shown that certain essential oils offer benefits for mental health. Research from 2021 highlights their ability to reduce anxiety and promote serotonin production, a neurotransmitter essential for regulating emotions, sleep, and various bodily functions.
A 2013 study found that lavender essential oil is especially effective in reducing stress, as it calms the central nervous system. It can also improve mood, lower blood pressure, and maintain brain health.
Other essential oils, including jasmine, chamomile, clary sage, and bergamot, have been proven to support both physical and mental well-being.
6. Do new things
According to medical expert Veron William, the brain’s development can slow down, and memory may decline if you repeatedly engage in the same activities. To combat this, it is essential to stimulate and enhance your brain by trying new activities, such as taking a dance class or exploring creative outlets like singing, painting, or sculpting. Not only does doing new things help improve your health and bring relaxation, but it also broadens your knowledge in various fields and deepens your understanding of yourself.
Changing the feng shui of your home and bedroom can have a profound impact on your daily life. If you struggle to get a restful night’s sleep, this could be the solution you need. Essentially, your home should achieve a harmonious balance between the five elements: metal, wood, water, fire, and earth. If you feel that one or more of these elements is missing or out of balance in your home, consider consulting a reputable feng shui expert for guidance and tailored solutions.
7. Plan self-care after important events
Psychotherapist Katherine Morgan Schafler recommends scheduling a self-care session following significant events, such as a wedding or the completion of an intensive work project. This can help you unwind and reconnect with yourself after a period of stress. Whether you opt for a luxurious retreat to immerse yourself in nature or a premium spa and massage session at home, taking time to pamper yourself will aid in the recovery process.
8. Play with pets
Psychotherapist Jennifer Musselman explains that playing with pets promotes the release of serotonin and oxytocin—often referred to as “happy hormones.” Numerous studies have shown that pets can positively impact both mental and physical health.
Active dogs encourage exercise, while affectionate cats bring comfort and joy to their owners. If dogs and cats aren’t your preference, other pets, such as birds, aquarium fish, or hamsters, can also be delightful companions.
