Ten Things You Can Do for Your Mental

Health
1. Value yourself:
Treat yourself with kindness and respect, and avoid self-criticism. Make time for your
hobbies and favorite projects, or broaden your horizons. Do a daily crossword puzzle,
plant a garden, take dance lessons, learn to play an instrument or become fluent in
another language.

2. Take care of your body:

Taking care of yourself physically can improve your mental health. Be sure to:

 Eat nutritious meals

 Avoid cigarettes -- see Tobacco Cessation Help
 Drink plenty of water
 Exercise, which helps decrease depression and anxiety and improve moods
 Get enough sleep. Researchers believe that lack of sleep contributes to a high rate of
depression in college students. See Sleep. 

3. Surround yourself with good people:

People with strong family or social connections are generally healthier than those who
lack a support network. Make plans with supportive family members and friends, or
seek out activities where you can meet new people, such as a club, class or support
group.

4. Give yourself:
Volunteer your time and energy to help someone else. You'll feel good about doing
something tangible to help someone in need — and it's a great way to meet new
people. See Fun and Cheap Things to do in Ann Arbor for ideas.

5. Learn how to deal with stress:

Like it or not, stress is a part of life. Practice good coping skills: Try One-Minute Stress
Strategies, do Tai Chi, exercise, take a nature walk, play with your pet or try journal
writing as a stress reducer. Also, remember to smile and see the humor in life.
Research shows that laughter can boost your immune system, ease pain, relax your
body and reduce stress.

6. Quiet your mind:

Try meditating, Mindfulness and/or prayer. Relaxation exercises and prayer can
improve your state of mind and outlook on life. In fact, research shows that meditation
may help you feel calm and enhance the effects of therapy. To get connected, see
spiritual resources on Personal Well-being for Students

7. Set realistic goals:

Decide what you want to achieve academically, professionally and personally, and write
down the steps you need to realize your goals. Aim high, but be realistic and don't over-
schedule. You'll enjoy a tremendous sense of accomplishment and self-worth as you
progress toward your goal. Wellness Coaching, free to U-M students, can help you
develop goals and stay on track. 

8. Break up the monotony:

Although our routines make us more efficient and enhance our feelings of security and
safety, a little change of pace can perk up a tedious schedule. Alter your jogging route,
plan a road-trip, take a walk in a different park, hang some new pictures or try a new
restaurant. See Rejuvenation 101 for more ideas.

9. Avoid alcohol and other drugs:

Keep alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol
and other drugs to "self-medicate" but in reality, alcohol and other drugs only aggravate
problems. For more information, see Alcohol and Other Drugs.

10. Get help when you need it:

Seeking help is a sign of strength — not a weakness. And it is important to remember
that treatment is effective. People who get appropriate care can recover from mental
illness and addiction and lead full, rewarding lives. See Resources for Stress and
Mental Health for campus and community resources.

Definition of Mental Health

The World Health Organization (WHO) defines health (and mental health) this way: “Health is a
state of complete physical, mental, and social well-being and not merely the absence of disease
or infirmity. Mental health is an integral part of this definition.” Good mental health is also more
than just the absence of a mental disorder, such as schizophrenia, bipolar disorder, depression, or
anxiety.
A person who is mentally healthy has a state of well-being in which he or she realizes his or her
own abilities, is able to cope with life’s normal stresses, can work regularly and productively,
and is also able to make a contribution to the community. Good mental health, therefore, is the
foundation for an individual’s and a community’s effective functioning and well-being.
Answering the question about how to promote good mental health doesn’t have to be
complicated.
How to Promote Good Mental Health
In order to promote good mental health, there must be action. Mental health promotion covers a
variety of strategies, all of which have the aim of making a positive impact on mental health.
Actions taken to promote mental health include strategies and programs to create environment
and living conditions to support mental health and allow people to adopt and maintain healthy
lifestyles. There is no one-size-fits-all program for promoting good mental health. The range of
choices available increases the chances for even more people to experience the benefits of good
mental health – or improving their mental health.

Factors Determining How to Promote Good

Mental Health
Just as illness and health in general are affected by multiple factors, so, too, is mental health and
mental health disorders. These factors, which often interact, include biological, psychological,
and social elements. Experts say the clearest evidence is associated with poverty indicators,
including low educational levels, and poor housing and low income in other studies. As
socioeconomic disadvantages increase and persist for individuals and communities, the risks to
mental health also increase.
There is greater vulnerability of disadvantaged individuals within communities to mental health
disorders. This may be partially explained by additional factors, including a sense of
hopelessness, insecurity, rapid social change, poor physical health, and the risks of violence. It is
impossible to have good mental health without policies and an environment that respects and
protects basic civil, cultural, political, and socio-economic rights. People need to have the
security and freedom of these rights in order to achieve and maintain good mental health.

Behavior and Mental Health

A number of problems, including mental, social, and behavioral health, may interact and
intensify effects on an individual’s well-being and behavior. Violence, abuse against women and
children, and substance abuse are examples of negative effects on individuals’ well-being and
behavior. So, too, is the presence of HIV/AIDS, anxiety, and depression. These are both more
prevalent in, and more difficult to cope with, in conditions that include limited education, low
income, high unemployment, gender discrimination, violations of human rights, unhealthy
lifestyle, social exclusion, and stressful working conditions.

Cost-Effective Interventions to Promote

Good Mental Health
Promoting good mental health doesn’t have to involve multi-million dollar budgets. There are
low-cost and cost-effective interventions that can raise the level of individual and community
mental health. These are some evidence-based, high-impact interventions that help to promote
good mental health:
 School mental health promotion activities – These include child-friendly schools, and programs
that support ecological changes in schools.
 Early childhood interventions – Examples include pre-school psycho-social interventions, home
visits to pregnant women, and combining nutritional and psycho-social interventions in populations
of the disadvantaged.
 Community development programs
 Support to children – Such programs may include skills-building or child and youth development.
 Housing policies – designed to improve housing.
 Violence prevention programs – such as community policing initiatives.
 Empowerment of women – Socio-economic programs to improve access to education and
credit, for example.
 Social support for the elderly – including day and community centers for the aged and so-called
“befriending” initiatives.
 Mental health interventions in the workplace – including programs to prevent and reduce
workplace stress.
 Programs targeted for vulnerable groups – These groups may include migrants, minorities,
indigenous people, and people

In the Home: How to Provide Good Mental

Health in Children
Beyond the basics of providing for a child’s physical well-being with food and shelter,
promoting good mental health in children involves a number of things that parents can and need
to do.

Unconditional love
First, every child needs unconditional love from his or her parents and family members. The
love, security, and acceptance trio are the bedrock for a child’s good mental health. Make sure
children know that your love is not dependent on looks or grades or accomplishments. Let them
know that mistakes and defeats are common when growing up, and are not cause for alarm. They
are to be expected and accepted. Above all, make sure your children know that you love them
without any boundaries, and always will. Your child’s self-confidence will grow in a home
environment of unconditional love.

Confidence and self-esteem

Nurturing a child’s confidence and self-esteem involves praising them for the little things they do
for the first time and/or do well, encouraging them to take the next steps, to explore and learn
about new things. Providing a safe environment for them to play in, being actively involved in
their activities, smiling and giving assurances, will help them build self-confidence and self-
esteem. It’s also important for parents to set realistic goals for their children, goals that match
their abilities and ambition.
As children get older, they can help choose goals that are a little more challenging and test their
abilities further. Avoid criticism and sarcasm. These are detrimental to a child’s self-confidence
and self-esteem. Instead, if a child fails a test or loses at a game, give him or her a pep talk.
They’re looking for assurance, not criticism.
Be honest with your child, not brutally so, but don’t shade the truth or gloss over your own
failures or disappointments with little white lies. It helps children to know that parents are
human, too, and sometimes make mistakes. Encourage your child to do his or her best and to
enjoy the learning process. By trying new activities, children learn teamwork, develop new
skills, and build self-esteem.

Guidance and discipline

While it’s important for children to play and explore and learn, they also need to know that there
are some behaviors and actions that are inappropriate and unacceptable, either in the family or in
the school and community. Parents need to give appropriate guidance to their children and, when
necessary, appropriate discipline. Discipline within the family unit needs to be consistent and
fair. No changing the rules for one child over another.
It’s also important for parents to set a good example. You can’t expect children to obey family
rules if the parents consistently break them. If your child does something wrong, you should talk
about their behavior that’s inappropriate – not the child. Explain why you are disciplining your
child as well as what the potential consequences of their actions may be.
Do not resort to nagging, threats, or bribery, since children quickly learn to ignore such tactics.
In addition, they are ineffective. Try not to lose control around your child and if you do lose your
temper, talk about what happened and, if you’re wrong, apologize. Parents providing guidance
and discipline should not attempt to control the child, but to give the child the opportunity to
learn self-control.

Surroundings that are safe and secure

Your home should be a safe and secure place where your child will not feel fear. Despite our best
intentions, however, there are situations and circumstances where children do become fearful,
anxious, secretive, or withdraw. Remember that fear is very real to children. Try to find out
what’s causing the fear and how you may be able to correct it. Signs of fear include changes in
eating or sleeping patterns, aggressiveness, nervous mannerisms, or extreme shyness. Children to
say they’re sick or appear anxious on numerous occasions may have a problem that needs
tending to. Sometimes a move to a new neighborhood, disruption in the family structure, moving
to a new school, or other stressful events will trigger fears. Illness can also prompt a fear of
returning to school.

Play opportunities with other children

Make sure your child has plenty of opportunities to play with other children, inside and outside
the home. Besides being fun, playtime helps children learn new skills, problem-solving, self-
control, and allows them to be creative. Vigorous play, such as running, jumping, and playing
tag, helps children to be physically and mentally healthy. If there are no children of appropriate
age in the immediate neighborhood, consider a good children’s program at community centers,
schools, recreation or park center.
Teachers and caretakers that are encouraging and
supportive
Caretakers, sitters, and teachers are instrumental in the promotion of a child’s good mental
health. They should be actively involved in the child’s development, offering consistent
encouragement and support.

Resiliency and Good Mental Health

Looking at the big picture, persons with good mental health have the following characteristics:
 A sense of contentment with their lives
 A zest for living, laughing, and having fun
 Able to deal with stress and to bounce back from adversity
 Flexibility to learn new things, and adaptability to deal with change
 Able to build and maintain healthy relationships
 Self-confidence and high self-esteem
 Good balance between work and play
 A sense of meaning and purpose in life, including activities and relationships

What Can You Do When Maintain Good

Mental Health Isn’t an Option
Still, being mentally and emotionally healthy doesn’t mean that people never go through hard
times or suffer through some painful situations. Sure, disappointments, loss, and change are all a
part of life. And they do cause stress, sadness, and anxiety in the healthiest individuals. Here’s
where the importance of resiliency comes in.
Individuals who have good mental health are able to bounce back from the adversity of a lost
job, relationship, illness, sadness, or other setbacks. They see the circumstance or situation for
what it is, and set about righting their emotional balance. In fact, resiliency is all about emotional
balance. And you can teach yourself to become more resilient and, thus, have better mental
health.
Being able to recognize your emotions ensures that you don’t become trapped in negative mood
states or in depression or anxiety. It also helps to have a good support network – family, friends,
co-workers, counselors, and others – who can help you in times of need. Resiliency, according to
the American Psychological Association (APA), is not a trait that people either have or don’t
have. It involves actions, thoughts, and behaviors that can be learned and developed – in anyone.
The APA suggests 10 ways to build resilience.

How Can You Build Resilience

 Accept that change is a part of living. All of life involves change. Accepting that fact, you will be
better served by focusing on things that you can change and putting a plan together to do so.
  Make connections. Good relationships are important: family, friends, co-workers, and others.
Accept help if you need it, and don’t be afraid to ask for it.
 Avoid seeing crises as insurmountable problems. You can’t change what’s happened, but you
can look toward the solution and act accordingly.
 Take decisive actions. Acting decisively, even during stressful or adverse situations, helps build
self-confidence and resilience.
 Move toward your goals. Create realistic goals and take steps to achieve them. Even small steps
are a sign of progress. Keep moving forward.
 Look for opportunities for self-discovery. You can often learn something good from any
situation, even tragedies and hardship.
 Nurture a positive view of yourself. Develop your confidence and problem-solving ability helps
to build resilience.
 Maintain a hopeful outlook. Try visualizing what you want, instead of worrying about how you’ll
attain it.
 Take care of yourself. Pay attention to the physical and mental aspects of personal caretaking.
This keeps mind and body primed and ready to deal with situations requiring resilience.
 Keep things in perspective. Try to look at the broader, long-term view, rather than blowing
things out of proportion.
 Find additional ways of strengthening resilience. These may include journal writing, meditation,
or spiritual practices.

Contact Promises Behavioral Health Today

To learn more about how to promote good mental health, call Promises Behavioral Health today.
We offer a wide range of mental health treatment programs, including:
 Depression treatment
 Anxiety treatment
 Mood disorders
 Trauma and PTSD
 Personality disorders

10 ways to promote positive mental health

1. Talk about your feelings – Telling somebody that you are sad can take some of the
sadness away and sharing joy will add more joy. Humans often crave closeness to other
people and sharing feelings helps.
2. Keep active – Exercise keeps the brain and body healthy and can help improve your
mood. Research on depression and anxiety shows that exercise has both physical and
psychological benefits.
3. Eat well – what we eat has a big impact on how we feel, mentally as well as
physically. Your brain needs nutrients to stay healthy, certain types of food contain
essential components for good mental health. Remember what is good for you physically
is good for you mentally.
4. Avoid alcohol – Alcohol is a depressant; we drink alcohol to change our mood.
Drinking a lot can harm your brain and lead to depression. Short term it may make you
feel better but when the drink wears off, you feel worse and are more likely to get the
blues. It becomes a vicious cycle.
5. Stay in touch – There’s nothing better than catching up with friends and family, try
to invest your time in people you care about. Give them a call or chat to them online.
Communicate more, conversation can solve most problems.
6. Get help/advice – Asking for help is not a sign of weakness it is a way of staying
strong, help to create a culture where asking for help is encouraged. As well as family
and friends there are local services put in place to help you, remember everyone needs
a little help from time to time.
7. Take time for you – A change of pace is good for your mental health. It could be as
simple as five minutes to yourself to a weekend away, or just trying something new. Just
that little five minutes can de-stress you. A new environment may distract you from how
bad you feel and make you focus on something else. Have a little selfish time, you
deserve it.
8. Do things you’re good at – If it makes you feel happy and you enjoy doing it, then
make time for this activity even if it is only to boost your self-esteem. Enjoying yourself
can help beat stress, think of something you love doing now or loved doing in the past
9. Self-acceptance – For many people self-acceptance is hard to come by on a good
day, but when you have had a bad day your self-acceptance is in shreds, its normal to
feel like this. Learn to accept that you’re unique, work on your strengths and be kind to
yourself. Feeling good about yourself will boosts your confidence, be proud of who you
are.
10. Care for others – Caring for others is what brings relationships closer together.

mk

1. Tell yourself something positive. 

Research shows that how you think about yourself can have a powerful effect

on how you feel. When we perceive our self and our life negatively, we can
end up viewing experiences in a way that confirms that notion. Instead,
practice using words that promote feelings of self-worth and personal power.
For example, instead of saying, "I'm such a loser. I won't get the job because I
tanked in the interview," try, "I didn't do as well in the interview as I would
have liked, but that doesn't mean I'm not going to get the job."

2. Write down something you are grateful for. 

Gratitude has been clearly linked with improved well-being and mental health,
as well as happiness. The best-researched method to increase feelings of
gratitude is to keep a gratitude journal or write a daily gratitude list. Generally
contemplating gratitude is also effective, but you need to get regular practice
to experience long-term benefits. Find something to be grateful for, let it fill
your heart, and bask in that feeling.

3. Focus on one thing (in the moment). 

Being mindful of the present moment allows us to let go of negative or difficult

emotions from past experiences that weigh us down. Start by bringing
awareness to routine activities, such as taking a shower, eating lunch, or
walking home. Paying attention to the physical sensations, sounds, smells, or
tastes of these experiences helps you focus. When your mind wanders, just
bring it back to what you are doing.

4. Exercise. 

Your body releases stress-relieving and mood-boosting endorphins before and

after you work out, which is why exercise is a powerful antidote to
stress, anxiety, and depression. Look for small ways to add activity to your day,
like taking the stairs instead of the elevator or going on a short walk. To get
the most benefit, aim for at least 30 minutes of exercise daily, and try to do it
outdoors. Exposure to sunlight helps your body produce vitamin D, which
increases your level of serotonin in the brain. Plus, time in nature is a proven
stress reducer.

5. Eat a good meal. 

What you eat nourishes your whole body, including your brain. Carbohydrates
(in moderate amounts) increase serotonin, a chemical that has been shown to
have a calming effect on your mood. Protein-rich foods increase
norepinephrine, dopamine, and tyrosine, which help keep you alert. And
vegetables and fruits are loaded with nutrients that feed every cell of your
body, including those that affect mood-regulating brain chemicals. Include
foods with Omega-3 polyunsaturated fatty acids (found in fish, nuts, and
flaxseed.) Research shows that these nutrients can improve mood and restore
structural integrity to the brain cells necessary for cognitive function.

6. Open up to someone.

Knowing you are valued by others is important for helping you think more
positively. Plus, being more trusting can increase your emotional well-being
because as you get better at finding the positive aspects in other people, you
become better at recognizing your own. 

7. Do something for someone else. 

Research shows that being helpful to others has a beneficial effect on how
you feel about yourself. Being helpful and kind—and valued for what you do—
is a great way to build self-esteem. The meaning you find in helping others will
enrich and expand your life.

8. Take a break. 

In those moments when it all seems like too much, step away, and do
anything but whatever was stressing you out until you feel a little better.
Sometimes the best thing to do is a simple breathing exercise: Close your
eyes and take 10 deep breaths. For each one, count to four as you inhale,
hold it for a count of four, and then exhale for another four. This works
wonders almost immediately.

9. Go to bed on time. 

A large body of research has shown that sleep deprivation has a significant
negative effect on your mood. Try to go to bed at a regular time each day, and
practice good habits to get better sleep. These include shutting down screens
for at least an hour before bed, using your bed only for sleep or relaxing
activities, and restricting caffeinated drinks for the morning.

Start today. You have the power to take positive steps right now to improve
your resilience and emotional health. Don’t wait until you're in a crisis to make
your mental health a priority. Besides, it is easier to form new habits when you
are feeling strong. You can then implement those habits when you need them
most. Pick something from this article that resonates with you and try it. Then,
try something else. Slowly putting in place routines, habits, and regular
patterns will help you feel better through gradual change.
 5 steps to mental wellbeing

Evidence suggests there are 5 steps you can take to improve your mental health and
wellbeing. Trying these things could help you feel more positive and able to get the most
out of life.

1. Connect with other people

Good relationships are important for your mental wellbeing. They can:

 help you to build a sense of belonging and self-worth

 give you an opportunity to share positive experiences
 provide emotional support and allow you to support others
There are lots of things you could try to help build stronger and closer relationships:

Do

 if possible, take time each day to be with your family, for example, try arranging a fixed time to
eat dinner together
 arrange a day out with friends you have not seen for a while
 try switching off the TV to talk or play a game with your children, friends or family
 have lunch with a colleague
 visit a friend or family member who needs support or company
 volunteer at a local school, hospital or community group. Find out how to volunteer on the
GOV.UK website
 make the most of technology to stay in touch with friends and family. Video-chat apps like Skype
and FaceTime are useful, especially if you live far apart
 search and download online community apps on the NHS apps library
Don't

 do not rely on technology or social media alone to build relationships. It's easy to get into the
habit of only ever texting, messaging or emailing people
2. Be physically active
Being active is not only great for your physical health and fitness. Evidence also shows it can
also improve your mental wellbeing by:
  raising your self-esteem
 helping you to set goals or challenges and achieve them
 causing chemical changes in your brain which can help to positively change your mood
Find out more about getting active

Do

 find free activities to help you get fit

 if you have a disability or long-term health condition, find out about getting active with a
disability
 start running with our couch to 5k podcasts
 find out how to start swimming, cycling or dancing
 find out about getting started with exercise
Don't

 do not feel that you have to spend hours in a gym. It's best to find activities you enjoy and make
them a part of your life
3. Learn new skills
Research shows that learning new skills can also improve your mental wellbeing by:

 boosting self-confidence and raising self-esteem

 helping you to build a sense of purpose
 helping you to connect with others
Even if you feel like you do not have enough time, or you may not need to learn new things,
there are lots of different ways to bring learning into your life.

Some of the things you could try include:

Do

 try learning to cook something new. Find out about healthy eating and cooking tips
 try taking on a new responsibility at work, such as mentoring a junior staff member or improving
your presentation skills
 work on a DIY project, such as fixing a broken bike, garden gate or something bigger. There are
lots of free video tutorials online
 consider signing up for a course at a local college. You could try learning a new language or a
practical skill such as plumbing
 try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to
paint
Don't

 do not feel you have to learn new qualifications or sit exams if this does not interest you. It's
best to find activities you enjoy and make them a part of your life
4. Give to others
Research suggests that acts of giving and kindness can help improve your mental wellbeing by:

 creating positive feelings and a sense of reward

 giving you a feeling of purpose and self-worth
 helping you connect with other people
It could be small acts of kindness towards other people, or larger ones like volunteering in your
local community.

Some examples of the things you could try include:

 saying thank you to someone for something they have done for you
 asking friends, family or colleagues how they are and really listening to their answer
 spending time with friends or relatives who need support or company
 offering to help someone you know with DIY or a work project
 volunteering in your community, such as helping at a school, hospital or care home
5. Pay attention to the present moment (mindfulness)
Paying more attention to the present moment can improve your mental wellbeing. This includes
your thoughts and feelings, your body and the world around you.

Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and
understand yourself better. It can positively change the way you feel about life and how you
approach challenges.

Read more about mindfulness, including steps you can take to be more mindful in your everyday
life.

Information:

The mental health charity Mind also offer information about the 5 ways to wellbeing.
1. Build relationships
Having good relationships with other people is the most important factor contributing to
a sense of wellbeing. This can include family, friends, workmates and others in the
community. Investing time and energy in your relationships can lead to great benefits for
all involved.

2. Exercise and stay healthy

Exercise has been shown to increase wellbeing as well as reduce symptoms
of depression and anxiety. Good physical health is related to better mental health so
a healthy diet, avoiding excess alcohol or drugs, getting a good night's sleep, and
regular checkups with the doctor can all help.

3. Develop gratitude
Count your blessings. Try keeping a gratitude journal and write down 3 positive things
each day. This can lead to increased wellbeing.

4. Identify and use your strengths

We all have different strengths and weaknesses but finding out what you are really good
at and using those talents can increase wellbeing. A strengths questionnaire is available
at Authentic Happiness. (It’s free, but you need to register). Using your strengths to help
others or contribute to the community creates a sense of meaning and purpose.

5. Create flow
Flow is the state of being so highly involved in an enjoyable activity that you lose track
of time. This usually happens when the level of challenge is about right for your level of
skill. Flow can happen during work, hobbies, creative arts or sports.

6. Give to others
Making a contribution to the community, however small, increases social wellbeing.
Many people feel a sense of contributing through meaningful work, but this could also
mean volunteering, helping a neighbour or performing small acts of kindness. Take
some time to do the things you really enjoy. Pleasant events can lead to positive
emotions that can cancel out negative feelings.

7. Spirituality or religion
For some people, being involved in spiritual or religious practices can improve
wellbeing, help in coping with stress and reduce symptoms of mental illness. This can
include belonging to a faith community, meditation, prayer, mindfulness or practices
such as yoga and Tai Chi.
8. Seek help
If you are struggling to feel happy, cope with everyday life, find meaning or feel
connected to others, see your doctor or a mental health professional. Almost half of
Australians will experience a mental disorder at some time in their life — depression,
anxiety and substance abuse are the most common disorders.