Healthy Habits for Mental Wellness

Mental wellness goes beyond the absence of mental illness. Additionally, it is the presence of healthy life principles demonstrated in healthy habits.

An awareness of why we do what we do in regard to mental wellness will help us keep focused on healthy choices.

Volunteer Project.  Photo by VA State Park Staff
Volunteer Project. Photo by VA State Park Staff | Source

Here are twenty suggestions for healthy habits we can practice in five different dimensions, which integrate to enhance mental health.

  • Physicalnurturing healthy bodies
  • Socialconnecting with others, maintaining positive relationships
  • Emotionalunderstanding ourselves, coping with our struggles, sharing love and empathy
  • Intellectuallearning new skills and accepting new challenges
  • Spiritualestablishing relationship with the Giver and Sustainer of life and health

Physical

Fruits and Vegetables.  Photo by Jack Dykinga, U.S. Department of Agriculture
Fruits and Vegetables. Photo by Jack Dykinga, U.S. Department of Agriculture | Source
  • (1) Balanced Diet

A balanced mood and feelings of wellbeing can be protected by ensuring that our diet provides adequate amounts of complex carbohydrates, essential fats, amino acids, vitamins and minerals and water” (Mental Health Foundation).

  • (2) Regular Exercise

Not only does exercise promote blood flow to the brain; it encourages new brain cells; it also decreases risk factors for Alzheimer’s and other dementias.

  • (3) Fluid Intake

Our brains depend on proper hydration to function optimally. . . Dehydration can impair short-term memory function and the recall of long-term memory. The ability to perform mental arithmetic . . . is compromised when your fluids are low” (Joshua Gowin, Ph.D). Two liters per day is recommended.

  • (4) Adequate Sleep

Irritability and moodiness are some of the first signs a person experiences from lack of sleep. Lack of adequate sleep after the initial signs can result in apathy, slowed speech, flattened emotional responses, impaired memory and an inability to be novel or multitask (Psychologist and Sleep Expert David F. Dinges Ph.D). The amount of recommended sleep each night is

  • 7 to 8 hours for adults;
  • 9 hours for teens;
  • 10 hours for school-aged children.


Social

Family Picnic.  Photo by Michael Anderson
Family Picnic. Photo by Michael Anderson | Source
  • (5) Conversation

A face to face conversation (speaking and listening) every day helps to improve, or at least, maintain your vocabulary. If face to face is impossible, a telephone conversation can substitute. A sense of connectedness is vital to mental wellness.

  • (6) Volunteering

“The experience of helping others can lead to a sense of greater self-worth and confidence. And volunteering can provide you with a sense of purpose, especially in tough times. . . It helps you build vital interpersonal ties and social networks that can combat depression and isolation” (United Healthcare).

  • (7) Membership

Membership in a religious or community group promotes a sense of belonging, which is vital to mental wellness. Belong, not only because you benefit from the companionship, but also because you have something to offer. Sharing your talents make other people happy; in turn, that makes you happy.

  • (8) Travel

According to Dr. Jack Bennet, life coach, being in a different place with different people make you more curious, more daring and more hungry for life. You see a new world every time you travel.


Emotional

Photo by Arlington Weithers
Photo by Arlington Weithers | Source
  • (9) The Garden View

“Horticultural therapists say gardens produce the most positive effects on mental health, by providing a sense of control - the psychological counter to stress and anxiety. . . The science is now being used in hospitals and rehabilitation centres in the U.S., where "healing gardens" have been created for patients to look at and walk through” (George Gordon, Daily Mail).

  • (10) Hugs

Studies show that regular hugs by relatives and friends result in increased nerve activity and upbeat moods. One recent study shows that an affectionate hug is more beneficial than regular church attendance in improving our frame of mind.

  • (11) Laughter

“Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health” (Paul E. McGhee, Ph.D). Laughter strengthens the immune system and is an antidote to pain and conflict.

  • (12) Love Letters

Letter writing is an old fashioned art, with bonding potential as strong today as ever. First, you open your heart wide in love and confidence, then you give away your feelings to someone special who alone has access to the evidence. The only thing that makes you feel better is receiving a love letter in response.


Intellectual

  • (13) Memory Work

Memorize something new: one of the speeches of your favorite great orator, the lyrics of a tune you love, a new direction home from a place you visit occasionally. To help you remember, visualize appropriate sights, sounds and scents to accompany a difficult line in the speech or song, or the name of a street where you’re supposed to turn. Use the memory: use it or lose it.

  • (14) Classical Music

Classical music increases brain activity more positively than other kinds of music. Two pieces of Mozart's music; Sonata for Two Pianos in D Major (K. 448) and Piano Concerto No. 23 (K. 488), were found to have this effect (Ben Rubenstein et al).

  • (15) Reading

A study by neuroscientist, Stanislas Dehaene, revealed that people who do not read will struggle with processing verbal information, making a slow reader slow in every other academic area. Reading is a form of visual exercise. The visual stimulation of reading exercises the occipital lobe. This helps with the imagination, which will also help with creativity.

  • (16) Games and Puzzles

No game is sufficient by itself, because each one targets specific brain functions. Scrabble helps you learn new words and definitions and enhances your language skills. Crosswords are especially for word finding. Sudoku enriches mental alertness, concentration and creative thinking. Healthy habits for mental wellness should include different types of games and puzzles.


Spiritual

Consecration Service.  Photo by Ramon FVelasquez
Consecration Service. Photo by Ramon FVelasquez | Source
  • (17) Daily Devotionals

Every religious system promotes a time of prayer and meditation, preferably at the beginning of the day. The devotional session is a time to render worship and express gratitude for life, which you acknowledge that you have no ability to sustain. The sense of connection with God, the Supreme Being, boosts your mental awareness that supernatural support is available throughout the day. You worry less and praise more.

  • (18) Gratitude Lists

Who has not experienced the positive mental boost which comes with counting your blessings? Your mind cannot accommodate negative thoughts like criticisms and complaints while it is hosting a session of thanksgiving. List your blessings at regular intervals and keep the record for repeated encouragement.

  • (19) Sing-A-Longs

If folks tell you that you cannot carry a tune, turn up the music and sing softly, but sing anyway. Nothing lifts the spirits like inspirational lyrics sung to a tune which captures the mood of your choice—happy, comforting, hopeful or prayerful. YouTube has a great selection.

  • (20) Praying for Others

Praying for others provides an opportunity for you to forget your own troubles. It is an exercise which helps you become interested in someone else, whether to request compassion on their behalf, or to share their expectations. Praying for others underscores your personal belief in a God who cares.


© 2013 Dora Isaac Weithers

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54 comments

SAM ELDER profile image

SAM ELDER 3 years ago from Home

MissDora your hubs are so well written , I always enjoy reading your work. Thank you for sharing your articles with us.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Sam, I appreciate your kind comment. I'm always very happy when people say they enjoy my work.


billybuc profile image

billybuc 3 years ago from Olympia, WA

Such very important suggestions. I write about mental wellness often. It just seems to me there are a great many unhappy people in the world today, and I want them all to be happy and well-adjusted. Thank you for this very important article.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Thank you Bill. Mental wellness just came under my radar recently. Now I'm realizing how intentional we have to be about it.


denise.w.anderson profile image

denise.w.anderson 3 years ago from Bismarck, North Dakota

Awesome advice! We each have many ways that we can strengthen ourselves every day. These five areas are vitally important for helping us to get on track and stay that way.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Thank you Denise. As I accessed the article to read your comment, I must have unintentionally pushed the play button n Mozart's Piano Concerto No. 23. Such an awesome sound! Thank you for that, too.


sheilamyers 3 years ago

Thanks for the wonderful tips and advice.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Sheila, glad to serve. Thank you for noticing.


Michele Travis profile image

Michele Travis 3 years ago from U.S.A. Ohio

This is a very important hub, at least for me. After having brain surgery, I have lost some of my memory. Thank you so much for writing this, it is so useful. I am going to be able to use and practice these. They will help me remember not only words, but much more. Thank you so much.

God bless you!


epbooks profile image

epbooks 3 years ago from Las Vegas, NV

What a great list of suggestions. I try to do many of those and sometimes fail on the "getting plenty of sleep" part. When I do sleep, I feel wonderful! Thanks for posting!


Frank Atanacio profile image

Frank Atanacio 3 years ago from Shelton

Msdora lets say this is valuable tips and suggestions voted up and useful


Jennifer Stone profile image

Jennifer Stone 3 years ago from the Riverbank, England

Great tips here, a good thing to read when lacking energy and feeling low... Oh, and thank you for the music! :) Voted up and stuff, all the best!


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

Healthy Habits for Mental Wellness all mentioned here is definitely the perfect way of keeping fit and healthy though many people neglect their lifestyles and have health issues


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Michele, so happy to produce something that you find useful. All the best to you going forward, and may your brain power increase.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

EP, thanks for your comment. Keep trying, especially for your sleep. "Wonderful" is a good feeling.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Frank, thank you for your continually kind comments. I appreciate you.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Jennifer, so glad you like the music. The Piano Concerto No. 23 (K. 488) is my favorite. Thank you so much for your comment.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

DDE, thanks for your comment. Mental health is a very personal issue and each person has to take responsibility for his or her own. I'm praying that I would live what I teach here.


thumbi7 profile image

thumbi7 3 years ago from India

Very good suggestions. When I am down I listen to devotional songs and sing along with it.

Thanks for sharing


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Thumb, glad to know that you're on the right track. Thank you for stopping by and sharing.


Lastheart profile image

Lastheart 3 years ago from Borikén the great land of the valiant and noble Lord

MsDora this is a great hub! Very complete and handy. Our bodies are the temple of the Living God. We need to keep it in good shape in every single aspect, and you my friend lead us to it. Thanks!


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Lastheart, good to hear from you. Thank you for your usual encouragement!


thelyricwriter profile image

thelyricwriter 3 years ago from West Virginia

MsDora, great article! This is sure to be beneficial to many. I'm not familiar with mental illness, but I have recently learned about it as drug addiction is now viewed as a mental illness. You hit it right on the head in your first paragraph. I believe a positive surrounding plays a vital role among other important elements. Well done MsDora, A+!! Voted up, useful, awesome, interesting, and shared on FB.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Thank you, LyricWriter. Yes, addictions, including drug addiction, is considered a mental illness. Most victims need professional help.


MartieCoetser profile image

MartieCoetser 3 years ago from South Africa

MsDora, this is truly an awesome article, loaded with the best advice. I am going to save this one, as I feel like reading it as often as possible.

Interesting: "Horticultural therapists say gardens produce the most positive effects on mental health, by providing a sense of control - the psychological counter to stress and anxiety. . ."

Yesterday I was in a terrible bad mood and just because I have lost control over our garden. (I am sharing a property with my children.) It is now Spring down here and our garden needs a lot of attention after the winter. I am actually reaping the seeds of neglect during the previous Autumn!

The rest of your article also contains a lot of interesting philosophies :)


Romeos Quill profile image

Romeos Quill 3 years ago from Lincolnshire, England

Another great Hub MsDora - stroking a pet can make people feel less stressed as well; that's got to be good for mental wellness. A very useful article, and thank you.

Kind regards,

R.Q.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Martie, hope you can get the garden going again. Thank you for your input.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Romeos, thank you from mentioning pet therapy. Your observation is correct. I appreciate your comment.


Realityarts profile image

Realityarts 3 years ago

So many really useful tips, thanks for sharing Quite a few I need to put in place myself!..


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Realityarts, so pleased to meet you here, and still more pleased that you find the article helpful. Thanks for commenting.


CelebrateUSA profile image

CelebrateUSA 3 years ago from Chicago, Illinois

Absolutely mandatory! Wonderful article! Very well done and very much needed! Connecting with others is the key. Many of these items if not most can be correlated to connecting with others. If we make real connections, we are happier and healthier - both physically and mentally. Voted up!


MsDora profile image

MsDora 3 years ago from The Caribbean Author

CelebrateUSA, I appreciate your input. Thank you very much for your comment and your vote.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

Useful insights in what can contribute to mental wellness and health. Thanks for sharing MsDora. Voted up and useful.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Rajan Jolly, than you for your affirmation and votes. A very happy weekend to you!


mathira profile image

mathira 3 years ago from chennai

Mental wellness, strengthens our inner mind and makes us fight problems with courage. MsDora, excellent tips and very useful also. Each and every advice was a gem.


MarleneB profile image

MarleneB 3 years ago from Northern California, USA

Every one of your ideas is wonderful for developing a healthy mental frame of mind. My favorites are prayer, writing love letters, and listening to classical music. Oh, and I really enjoy gardening.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Mathi, what an encouraging comment. Thank you, very much.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Marlene, your favorites are mine too. Thank you for reading and sharing your comment.


ieschiefengineer profile image

ieschiefengineer 3 years ago from India

Miss Dora very nice description what you made in this hub.I like it.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Thank you, Ies.... Whichever of these activities we do will benefit our mental health.


ieschiefengineer profile image

ieschiefengineer 3 years ago from India

Miss Dora I have 8 featured hub and 3 other hub Can I apply for adsense now so that they accept my application. Plz Replay..


MsDora profile image

MsDora 3 years ago from The Caribbean Author

I's sure you can. Follow the link below to receive help. http://hubpages.com/search/adsense

All the best!


lovedoctor926 3 years ago

Your hubs are useful and great learning tools.


ieschiefengineer profile image

ieschiefengineer 3 years ago from India

thankyou


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Doc, thank you for your encouragement. I appreciate you.

Ies, you're welcome.


Thelma Alberts profile image

Thelma Alberts 3 years ago from Germany

Good suggestions. Thanks for sharing. Happy sunday!


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Thank you, Thelma. Happy Sunday to you too, and all the best for the new week.


CraftytotheCore profile image

CraftytotheCore 3 years ago

Such great information and positive tips. I love gardening. It does keep the mind focused and healthy, as well as all of the other tips you provided here.


MsDora profile image

MsDora 3 years ago from The Caribbean Author

Hi Crafty, you'll reap the benefit of your gardening mentally and more. Let's do whatever we can to maintain our health.


aesta1 profile image

aesta1 21 months ago from Ontario, Canada

Gratitude List and Praying for Others often help me find a broader perspective to what I am going through. Thanks you for these very useful suggestions.


MsDora profile image

MsDora 21 months ago from The Caribbean Author

Aesta, thanks for your affirmation on these two items. I find them useful too.


Peyton Ruddell 10 months ago

Thanks for the information. This is really gonna help out!


Timothy Williams 10 months ago

Thanks for your information


MsDora profile image

MsDora 10 months ago from The Caribbean Author

Petyton and Timothy, it's great that you find the article useful. Thanks for letting me know.

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