At the start of 2022, do you want to be more resilient and want to improve your mental health? Awesome !

 

I can only encourage you to take actions that will improve your well-being.

 

In this article, I offer you my list of indisputable resolutions to have good mental health, whether you have mental health challenges or not.

 

This is exactly the type of article I wish I had on hand when I started on the road to recovery.

 

Happy reading 🙂

 

 

1- Limit screen time

Screens are everywhere. Cell phones, social media, Netflix and video games are all distractions that keep us sedentary indoors.

 

These are precious hours that we could spend being physically active outdoors. And you can imagine, physical activity is the best! It improves cardiovascular and musculoskeletal health, in addition to preserving cognitive functions and mental health. The outdoors also allows a connection with nature.

 

In fact, excessive screen time would lead to poorer lifestyle habits. For example, being addictive, too much screen time reduces time spent cooking, leading to poor nutrition.

 

When we are plugged into our devices, we also diminish the quality of our relationships with our loved ones.

 

In addition, the screens would shorten the nights of sleep. It is indeed preferable to avoid any cognitive stimulation before going to bed. The screens emit blue light that alters the circadian rhythm by suppressing the secretion of melatonin (the hormone that promotes sleep).

 

In this context, it is therefore important to set limits on when and where devices can be used. There is no doubt that moderation tastes much better!

 

 

2- Laugh

Jokes and pleasant surprises give vitality to everyday life. When you giggle or laugh, you may feel like you're making weird noises. But laughing takes a lot of work. This activates many areas of the brain: areas that control motor skills, emotions, cognition, and social skills.

 

At the motor level, laughter decreases the secretion of adrenaline and cortisol, which releases tension and induces bodily relaxation.

 

On an emotional level, laughter generates a feeling of pleasure and calms concerns. It has a great antidepressant effect.

 

In terms of cognition, laughter improves attention, speed of execution and stimulates cognitive functions such as creativity and memory.

 

Laughing is also beneficial for social relationships. It increases intimacy with others and releases inhibitions. Knowing how to laugh at yourself makes you more comfortable socially. In fact, laughter is a simple and universal language that communicates joy. It is therefore undeniably an asset for mental health.

 

 

Moreover, a growing number of therapists advocate the use of laughter to help regain self-confidence. And laughter can happen in many different ways: surrounding yourself with funny people, watching a comedy, or thinking about funny things that happened.

 

 

3- Take care of a living being

Taking care of a living being is a great way to improve mental health. Indeed, taking care of plants, for example, allows us to quickly see the fruit of our efforts and helps to rebuild self-esteem. Community gardens also create an environment of belonging.

 

Even if you are new to the world of plants, don't be shy to start. Just a small pot of mint or basil in a window can be a first step to start interacting with plants.

 

On the other hand, caring for a pet also contributes to good mental health. Interacting with an animal reduces stress-related hormones while increasing happiness-related hormones. Animals provide emotional support and make you feel less alone. They help their owner to feel accepted. They do not judge and love us as we are.

 

Helping and supporting someone is another good way to boost their mental health (while respecting their personal boundaries). Going to meet the other allows you to decenter yourself from your own problems. Of course, in order to offer quality support, it is important to have the necessary skills, to ensure that the person has clearly asked for our help, and finally to accompany the other and not take charge of them.

 

 

4- Decorate your house

Decorating your home improves mood and mental health. It is a gentle therapy to find serenity within oneself. It's a bit of self-care.

 

It is not necessary to aim for perfection, but to personalize your interior according to its history.

 

Enjoy your sight. Surround yourself with beautiful objects. Objects that make you happy when you see them. Beautiful colors to look at, harmonious furniture and natural light that floods the space.

 

Stage materials that are pleasant to the touch and that inspire comfort: wood, textured wallpapers, carpets, soft cushions, etc.

 

Your house must smell good (ex. scent of flowers, cake in the oven). Choose natural smells over artificial smells.

 

To feel less alone, you can create a background sound (ambient music). Avoid putting the television on in the background as it can be scary.

 

It is advisable to facilitate the circulation of people and energies. Make sure you get rid of unnecessary things. You can also sort piece by piece (donate, throw away, repair, repaint, clean).

 

To clean up your interior and cultivate positive energy, do not hesitate to put green plants (especially depolluting plants).

 

In short, it may be wise to devote 2-3 hours a week excluding weekends to renewing your interior space. And don't forget to opt for a decoration adapted to your lifestyle.

 

 

5- Call a friend

When you want to talk and you feel alone, calling a friend is the perfect solution to feel better. Thus, the quality of our friendly relations influences our health, in the same way as diet or physical exercise.

 

Human beings are social beings who need to collaborate and share in order to flourish.

 

Through their emotional support, friends are an inexhaustible source of comfort. By allowing us to resist stress and pain, they improve our resilience. They stimulate us intellectually and push us to take care of ourselves.

 

Calling friends regularly aids healing and even increases longevity.

 

 

 

6- Listen to music

Imagine a movie without a soundtrack! How boring for most of us. Because in reality, music makes us feel good.

 

For example, in difficult times, it helps us get through hardships in a healthy way by boosting our mood. Music triggers the release of dopamine, a pleasure neurotransmitter, which increases energy and motivation. It also reduces the risk of depression.

 

Music also has the effect of reducing cortisol, the stress hormone. It is even more effective than anxiolytics!

 

And even people who play music together or sing in a choir release the bonding hormone oxytocin. This strengthens social ties.

 

It would seem that songs with a slow tempo and long notes tend to calm us down, while chaotic, fast-tempo music has the opposite effect. But this feeling is subjective: for some people, rock songs are very relaxing. This means that no music inspires the same feeling in everyone.

 

Regarding music at work, people who listen to music work longer, are more motivated and efficient than those who do not. Music without words would help focus the most.

 

 

7- Give (myself) a hug

There is a positive association between the caresses received from our parents in early childhood and the development of self-esteem. The more we have been cuddled, the better our self-esteem will be. We can go so far as to say that physical contact is essential to the survival of the baby.

 

Hugs are therefore essential to our physical and mental health, especially in times of stress.

 

Moreover, physical contact with a loved one and in whom we trust, calms us and relaxes our body.

 

At the love level, cuddling allows you to reaffirm the affection that you have for your partner.

 

And if you are alone? Why not close your eyes and hug yourself? It may sound ridiculous, but there is scientific evidence that cuddling yourself is good for your health.

 

 

 

8- Dancing

The potential of dance to improve health and well-being has long been underestimated. However, we know that the movement is very powerful. Indeed, dance, halfway between art and sport, allows you to express your emotions and evacuate your suffering through gestures. It improves self-esteem and self-kindness, in addition to fighting anxiety and depression.

 

 

At the cognitive level, dancing has several benefits. It would improve spatial orientation and mental alertness. By creating new neural connections, it would help prevent certain cognitive disorders such as dementia.

 

Not only does it sharpen the mind, but it also strengthens physical abilities: balance, posture, flexibility and muscle strength.

 

Dance also creates social bonds.

 

To choose your dance style, rely on your sensitivity and the music that makes you vibrate, without forgetting to turn to a good teacher.

 

 

9- Focus on what you can control

In life, there are many things we have no control over. In particular, what has already happened in the past, and what will happen in the future. You might as well focus on the present moment and let go of the rest. And even, sometimes, in the present, all kinds of unwanted things happen to us without us knowing why it happens to us. A natural disaster, an illness, the death of a loved one, becoming dependent on alcohol or experiencing homelessness. Life is like this: full of trials. That, we are not so well prepared for when we are very young, at least here in Western countries.

 

And yet, when a tile falls on our head or the carpet slips from under our feet, it is healthy to focus on what we can control, that is, our emotional reaction. Knowing how we will decide to react to the situation. Well, we have power over that. And the more positive our reaction, the more creative and resilient we tend to be.

 

 

10- Develop your spirituality

Spirituality is an internal resource that allows you to give meaning to your life and to face suffering.

 

Spiritual quality of life, on the other hand, is finding our place in the world to be good, just, and desirable.

 

Spirituality allows us to put our life into perspective, to put into perspective what happens to us, and to be part of a network of people who support each other.

 

Spiritual life has eight dimensions: hope, meaning of life, wonder, inner peace, wholeness, spiritual power, connection to a spiritual being or force, and faith.

 

It is an important factor in the protection of mental health. Not only does it protect against mental health problems, but it promotes positive mental health, marked by optimism and projects.

 

How to improve your spiritual life? By taking action to get out of everyday life. By learning to become receptive to what surrounds us. For example, walking in the woods, doing yoga, practicing mindfulness meditation or getting involved in your community.

 

 

Conclusion

Here are my 10 resolutions to have a solid mental health:

 

1. Limit screen time
2. Laugh
3. Take care of a living being
4. Decorate your house
5. Call a friend
6. Listen to music
7. Give (myself) a hug
8. Dancing
9. Focus on what you can control
10. Develop your spirituality

 

Obviously, this list is not exhaustive.

 

I believe that talking openly about our mental health and our feelings to the right people is a gift we give ourselves. It is an act of self-love.

 

Above all, don't be ashamed to talk about your experiences or seek support around you.