14 Tips for Great Mental Health

What is Mental Wellness?

Mental wellness is a “state of well-being.” When individuals know their abilities and state of mind, they can cope with healthy measures towards everyday stress. A healthy mind will allow an individual to see life with a great sense of purpose and maneuver through creating solid relationships and a positive outlook.

Mental health and wellness are essential for the body to maintain, and here are some tips to help you create a healthy lifestyle that prioritizes your mental state.

1. Alone time (off-grid)

Having alone time is essential to having excellent mental health. Alone can look like anything to you if you are alone! I know what I am about to say next might be the “it” moment that might make you rethink this suggestion, but try having alone time off the grid. What may that look like? Going off-grid is turning off your phone or any access device and form of communication with the world and allowing yourself to be with yourself, your thoughts, and God. Your time with God is a time that you cannot ignore any longer, sister! Even Jesus had to separate himself from the disciples to have alone time with our Father.

 

But Jesus often withdrew to lonely places and prayed.

Luke 5:16

2. Focal Point

Redirecting your focus during the day will help improve self-discipline and self-control and allow you to be where you want to be in your mind freely. Yes, it is true! You have control over your thoughts; even if some may not be yours, you still have the power to stew in that train of thought or replace the thoughts with Christ-like thoughts. It is easier said than done, but this is where you must be steadfast in your Word and take your thoughts captive. Choose your mood and control your emotions. Do not be controlled by your feelings. Live freely as you have the choice to do. Live in peace and Joy.

Remember, do not focus on your issues, but focus on Christ.

 

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”

Romans 12:2

 

“We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ.”

2 Corinthians 10:5

 

“Above all else, guard your heart, for everything you do flows from it.”

Proverbs 4:23

 

“You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires; 23 to be made new in the attitude of your minds; 24 and to put on the new self, created to be like God in true righteousness and holiness.”

Ephesians 4:22-24

 

“Set your minds on things above, not on earthly things.”

Colossians 3:2

3. Read

Where can you find the time? You will notice that you make time for the things that are important to you. Reading your word, the Bible will always be my first suggestion, and I encourage you to read it because it is a walking life guide that will answer any and every question you may have. The Bible can lead you to walk a healthy path by choices you make guided by scripture, which, as a result, can give you access to a healthy mind, body, and Spirit. In those seasons when reading the Bible might be a little challenging, find an uplifting book that will serve your current needs and feed into your soul.

 If you have more time, add a book that sparks your interest and will enlighten your knowledge about the subject of interest. Reading is powerful, can feed your brain with ideas, and enlarge your perspective and views on life beyond where you stand.

 

Get Wisdom at Any Cost

“Listen, my sons, to a father’s instruction; pay attention and gain understanding I give you sound learning so do not forsake my teaching. For I too was a son to my Father,

still tender, and cherished by my mother. Then he taught me, and he said to me, “Take hold of my words with all your heart; keep my commands, and you will live.

Get wisdom, get understanding; do not forget my words or turn away from them. Do not forsake wisdom, and she will protect you; love her, and she will watch over you. The beginning of wisdom is this: Get wisdom. Though it cost all you have, get understanding. Cherish her, and she will exalt you; embrace her, and she will honor you.

She will give you a garland to grace your head and present you with a glorious crown.” Listen, my son, accept what I say, and the years of your life will be many.

I instruct you in the way of wisdom and lead you along straight paths. When you walk, your steps will not be hampered; when you run, you will not stumble.

Hold on to instruction, do not let it go; guard it well, for it is your life. Do not set foot on the path of the wicked or walk in the way of evildoers.

Avoid it, do not travel on it; turn from it and go on your way. For they cannot rest until they do evil; they are robbed of sleep till they make someone stumble.

They eat the bread of wickedness and drink the wine of violence. The path of the righteous is like the morning sun, shining ever brighter till the full light of day.

But the way of the wicked is like deep darkness; they do not know what makes them stumble.

My son, pay attention to what I say; turn your ear to my words. Do not let them out of your sight, keep them within your heart; for they are life to those who find them and health to one’s whole body. Above all else, guard your heart, for everything you do flows from it. Keep your mouth free of perversity; keep corrupt talk far from your lips.

Let your eyes look straight ahead; fix your gaze directly before you. Give careful thought to the paths for your feet and be steadfast in all your ways. Do not turn to the right or the left; keep your foot from evil.”

Proverbs 4

4. Journal

Have you ever been in a place where you could not physically speak because you could not put words together, let alone feel too emotionally exhausted to talk? Maybe you’re the person who said too much to the wrong people or at the wrong time to people who were not in a place to receive your words, let alone validate your experience and feelings. In those moments of feeling alone, neglected, or outcasted because of your perception of life, it may not be meant to be shared with everyone, but it is always best to share with God. If you can not utter the repeated words that have fallen off your lips to the wrong ears, try journaling to God. Imagine your journal is a therapist, and you can vent out everything you need to be exposed to. Release those emotions on paper and pray for every situation jotted down in your journal. You can always review your work and allow God to speak to you in those moments about how to handle certain things, but try journaling your life. Relieve your mind and be free.

 

“Fools give full vent to their rage,but the wise bring calm in the end.”

Proverbs 29:11

 

“Cast all your anxiety on him because he cares for you.”

1 Peter 5:7

 

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

Philippians 4:6-7

5. Sleep

Sleep is essential for maintaining a healthy mental state. Studies show that a regular eight-hour sleep schedule every night can improve mood, accompanied by exercise and a healthy diet.

Interestingly, people who sleep more than 12-14 hours a night can be labeled and diagnosed as individuals who suffer from atypical depression. If you have been diagnosed with such depression, again, I suggest you become more mindful in regulating an eight-hour sleep schedule so that you can be your best during waking hours.

Sleep Hygienic Tips:

1. Make sure you sleep in a clean bed, free of anything that might make you uncomfortable at night. (This includes a pile of laundry or an excessive number of décor pillows.)
2. Adjust your thermostat to 67-70 degrees F. It would help if you had it to be slightly cool.
3. Have the room completely dark. If you need to buy blackout curtains, then do it!
4. Prepare your room where you cannot be overstimulated. This means NO TV, phones (can be silenced or placed on do not disturb), or other LED electronic devices that can disrupt sleep.

{Studies show that LED light from devices interferes with people’s sleep-wake cycle.}

6. Yawn

Upon reading the word “yawn,” did you?

I will keep this short just for how many times I have yawned just researching the benefits, let alone typing and repeating the word aloud many times! Yawning may seem like a rude social action when you are with people, but it is just your body telling you that you need a break and a break you shall take. Yawning can also increase the precuneus part of your brain, which is essential for your memory and consciousness, and it may align to help your quality of focus and attention.

7. Boundaries

Learning to protect your boundaries might be challenging when your friends and family around you feel entitled to consume your time and efforts for their needs. Respectfully, you must be able to learn to say the word “no” from time to time to protect your mental, physical, and emotional well-being, as well as your time and energy. It would help if you faced yourself at the end of the day. Please try not to be drained every time you check in for yourself. Create a time frame just your time, which can tie back into your alone time.

8. Support System

When God created Adam alone in the garden, it was good. That is until God noticed that the animals had mates and were not alone and saw, for the first time in the Bible, that it was not good seeing Adam alone; therefore, he created Eve so that Adam would not be alone. God knew that he needed a helper.

 Finding your community may or may not have been easy for you, but having a support system that can be there for you through life’s ups and downs is vital. When you need help or advice or want to have a good time with a crowd, having your support system can be positive and help you feel less alone. We are meant to have alone time, but not to be fully living life alone. Jesus walked with disciples, and Paul occasionally traveled with Barnabas, Mark, Silas, and John. That said, make sure you allow heavy fellowship between brothers and sisters who can speak the truth through your life endeavors in your support group.

 

“And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.”

Hebrews 10:24-25

 

“The Lord God took the man and put him in the Garden of Eden to work it and take care of it. And the Lord God commanded the man, “You are free to eat from any tree in the garden;  but you must not eat from the tree of the knowledge of good and evil, for when you eat from it you will certainly die.”

The Lord God said, “It is not good for the man to be alone. I will make a helper suitable for him.”

 Now the Lord God had formed out of the ground all the wild animals and all the birds in the sky. He brought them to the man to see what he would name them; and whatever the man called each living creature, that was its name.  So the man gave names to all the livestock, the birds in the sky and all the wild animals.

But for Adam no suitable helper was found. So the Lord God caused the man to fall into a deep sleep; and while he was sleeping, he took one of the man’s ribs and then closed up the place with flesh. Then the Lord God made a woman from the rib he had taken out of the man, and he brought her to the man.”

Genesis 2:15-22

9. Sun Exposure

Daily sunlight can benefit your body and is useful when sustaining a healthy mental state. For starters, sunlight not only regulates normal melatonin state levels (which can help you sleep), but the natural vitamin D exposed through UVB rays can help regulate natural nutrients called calcium and phosphate, essential to sustain healthy bones and muscles. You can aim thrice a week for 15-20 minutes to produce enough vitamin D nutrients. Another benefit of the sun is that it is a natural mood stabilizer that increases serotonin levels in your brain. Serotonin levels can help you feel calm and relaxed, more energetic, and improve your immune system.

10. Diet

It is vital to be aware of your body and what goes on. A healthy diet is often negatively spoken of with little ambition to pursue, but it does not have to be that way. You can create a healthy diet by implanting things you love in it. If you do not like the word diet, let’s try rephrasing it to a better lifestyle change.

In this new lifestyle, eating healthy can be fun, I promise! Eating is just one area targeted in the change, but sister, there is more. Exercising should be implemented, too. It does not have to be a typical run, jog, or crunch workout but something you love doing. Dancing at a Zumba class, swimming laps at a pool, or even kayaking—it is something you love and can have fun with. Through this journey of a new lifestyle change, try journaling your experiences and challenges that you want to overcome mentally and that you have overcome in the end.

11. Brain Food

Did you know that the new cells, tissues, and proteins created in your body originate from your brain and nervous system? Or did you know that your body requires a variety of nutrients from different food groups to improve your mental health? It is highly suggested that you make a meal daily that targets each food group to maintain a healthy cognitive function. Becoming mindful of what you put in your body can help you manage a healthy diet and prevent you from creating eating disorders in your moods.

The chart below is an outline to help you implement certain brain foods into your diet to get the best nutrients and support.