Easy Habits That Can Improve Your Mental Health

Sometimes you need a mental lift.

Here are some simple steps you can take to build a “happiness habit” that may help get you through a tough spell. These pick-me-ups aren’t meant to replace treatment for serious depression, acute anxiety, or other clinical issues. If you need help, tell your doctor or a trusted friend or family member.

Curb Clutter

It just sits there doing nothing. And that’s the problem. Studies have found that when you’re surrounded by stuff, the visual chaos goes straight to your brain. It distracts you and gets in the way of your ability to process information. Other research has shown that a cluttered home amps up the stress hormone cortisol, especially in women. Make a plan right now to banish or sort your clutter. Then call a charity to set a date for pickup.

Buy Yourself Something Nice

It doesn’t have to be a spree for fancy electronics or a new designer wardrobe. Sure, the something nice can perk you up for the moment. But research shows the real magic of so-called retail therapy is the sense of control you have over your environment when you make your own choices. So try a little smart shopping to help snap you out of short-term sadness. Just make sure your picks fit your budget, too.

Ticket to Read

The fastest ticket out of a bad mood is still the simplest: a riveting read. Studies have linked reading to improvements in depression symptoms, as well as mental flexibility and brain function. Make sure it’s a pleasure read — not the news, your computer manual, or even your latest book club pick. Find a book you’ve wanted to check out or a juicy magazine. Sock away at least 30 minutes every day to read in peace.

Pet a Furry Friend

In one study, college students who chilled for just 10 minutes with a good-natured dog or cat had sharply lowered cortisol, a major stress hormone. Many college campuses have started “pet-to-de-stress” programs. You don’t need to be in school to get these warm fuzzies, though. Spend extra quality time with your pet, or volunteer at a shelter or adoption event to make some new furry friends to cuddle and play with.

Catch a Groovy Beat

Yes, classical music can relax you and ease tension. But what if your listening tastes are more high-energy? An Italian study found quick tempos can help calm you, too. It just happens when the music stops. After listening to fast-paced songs, the subjects’ blood pressures and heart rates mellowed. So whether your jam is Mozart or classic rock, crank it up.

Pile a Power Plate

A healthy dish can banish the blues, with fast and lasting results. One study looked at young adults with diets rich in fruits, veggies, and lean meats over just a few weeks. They reported less depression than a group that didn’t eat as well. Studies have shown that the Mediterranean diet, which counts grains and olive oil as staples, can ease depression in older adults. (Exercise and sharing meals are key parts of this diet, too.)

Try Acupressure

To practice this ancient Chinese healing art, you press certain spots on your body to release tension. It can lessen anxiety and improve your blood flow. Try this simple move called yin tang, which refers to the middle point between your eyebrows. Sit back and relax. Place your thumb or forefinger between your brows. Press in small, gentle circles for 5 to 10 minutes. Repeat several times during the day.

Find Your Flow

“Flow” is your state of mind when you do something that challenges and fulfills you, without too much pressure on your performance. Note the highlights of your day or week. When did you feel “in the zone”? Hint: Passive entertainment like bingeing a TV show or playing computer games aren’t flow. Think dancing, cooking, painting, even housecleaning — pursuits that absorb you and put your worries aside. Make plenty of time for them.

Walk in Nature

Ecotherapy explores how quality nature time eases stress, anxiety, and depression. A 2015 study found people who take nature walks have lower activity in the parts of the brain where negative thoughts can spool. Start with a stroll close to home or an easy trail for about a half-hour several times a week. If you’re game, build up to longer-term “forest bathing” (the Japanese take on nature immersion). It works if you take a friend, too.