As rates of mental health disorders such as depression and anxiety continue to rise in the United States, our approach to psychological issues is reaching a crossroads. Speaking to Times Radio, Professor Sir Simon Wessely of the National Health Service in England explained that there has been a huge increase in the willingness of the younger generation to talk about mental health, whereas their parents and grandparents had very few opportunities to talk openly about the issue.
“I went to every medical school and spoke to 40 different groups of students and they consistently reported very high rates of poor mental health and mental health problems,” he said. “But actually, when you put a little bit of pressure on them, they don’t have what we would call depression, anxiety or anything like that. They’re experiencing loneliness, homesickness, and remember, there are people who are talking about exam pressure, academic pressure, climate change. Concerns about those changes that we can’t classify as mental disorders because they don’t really respond to the psychotherapy we give them.
No matter what mental health issue you have, a few lifestyle tweaks (fully backed by science) can help relieve your symptoms and make the world feel lighter and brighter.
On World Mental Health Day, here are three of them:
Connect with others
It’s easy to isolate yourself when you’re going through a tough time mentally, but making it a mission to reach out to friends, family, or fellow humans can make a difference. After all, humans are wired to be with others, and there’s a wealth of research showing that a sense of connection can have a positive impact on our physical and mental health, from better blood sugar control to a reduced risk of cardiovascular mortality and depression. In fact, one study found that when participants had strong social connections, they were 50% more likely to survive. Conversely, feeling isolated can increase the risk of depression and even death.
While the internet promises to promote high levels of connection, the opposite appears to be true, with research showing that internet addiction is linked to feelings of loneliness. So making time for your friends, joining a club or community group and making time to visit your family is never a waste of time and can actually help improve your mental health.
move your body
According to a 2023 study in BJM Sports Medicine, physical activity is more effective than medications and therapy in reducing symptoms of mild to moderate depression, anxiety and stress for most people, including those with mental illness. While many of us instinctively know how good a little exercise can make us feel, study author Dr. Ben Singer believes it is “often overlooked when dealing with these conditions.” Endorphin-boosting activities should not be overlooked, but should become part of a core approach to managing the nation’s mental health.
It doesn’t need to be intense or punishing. Physical activity is any activity that requires energy and muscle work, so gardening and housework fall into this category too. However, if you do some low-intensity aerobic exercise (such as biking, bodyweight exercises, jogging or brisk walking) for about 30 minutes three to five times a week, you’ll not only be healthier, but you’ll feel better, happier, more energetic and alert. Find a sport, activity or form of exercise you enjoy and make it an important part of your day.
Embrace the outside world
Just as we have an innate need to feel connected, humans need nature to feel healthy and happy – engagement with the outside world can even complement and/or replace other treatments for mental health problems. Why did our ancestors go to the beach when they were sick… Fresh air, salt water and proximity to big cities had a profound effect on their emotions.
The same is true today: studies show that exposure to nature is associated with improved cognitive function, brain activity, blood pressure, physical activity, sleep, stress and mental health. The recent wild swimming craze is fuelled by anecdotal reports of increased wellbeing and feelings of calm after wild swimming. Stepping away from your phone and contemplating the awe-inspiring beauty of nature often reminds us that we are just a small part of a larger ecosystem, so going to a green space or the beach or listening to birdsong can also help improve your mental state. If you have a garden or open space, try spending time there, nothing can improve your mood better than growing your own flowers.
If you’re struggling with your mental health and need professional help and support, visit Mind for more information.
