Holistic Steps To Nurture Mental Wellness
Nowadays, we live in a very fast-moving society that acknowledges and praises constant growth and performance. We are always on the go, paving our way through pages of long to-do lists, running errands, working (late) and always doing something. Not to mention all the emails, notifications, phone calls, meetings, traffic, reminders and deadlines that come with it. Living in our modern world, we are encouraged to speed up, rarely being acknowledged for slowing down.
And while this has become our new normal, the fact is we and our brains are not originally built for this which is one of the reasons why our mental health has embarked on a negative downward spiral of continuous decline.
However, as The World Health Organisation states: “there is no health without mental health”.
Our mental well-being holds the keys to our success and fulfilment, both professionally and personally. Achieving balance and cultivating resilient mental health are not just aspirations in a busy life - they are none-negotiables for those seeking an abundant life. Because when the mind is healthy and thriving, success is not just about external achievements; it's about a life lived with intention, mindfulness, and joy.
Here are ten holistic steps to nurture your mind and cultivate positive mental health habits.
Meditation & Deep Breaths
Grounding yourself in the present moment and taking a few mindful deep breaths is not just a spiritual concept - it is a practical tool. When we meditate, we are taking a much needed break, so our body and mind can rest and recharge. Additionally, practicing mindfulness activates many healing processes in our body and mind. For example it helps alleviate stress and helps find a sense of calm. In fact, even dedicating as little as five minutes daily to meditate, or simply breathe deeply, can make a profound difference in our mental health and well-being.
Digital Breaks
Nowadays, we live in a digital era that not only provides creative opportunities and tools to connect, it also comes with a downside of overstimulating our brain and our senses that are not originally built for an onslaught of on- and offline impressions. Taking intentional breaks from screens can help restore mental balance and help you be more present in your life.
Daily Movement
Everything in our body is interconnected and especially the mind-body connection is profound. Prioritizing daily physical activity, whether that is a few minutes of morning stretches or simply walking more throughout the dat, not only keeps our bodies healthy and strong but also acts as a catalyst for a healthy and strong mind.
Good Quality Sleep
In his book “Why We Sleep” Matthew Walker, one of the leading sleep experts and researchers in the world, stated the following: “Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious. Are you interested?”
And he could not have said it any better. Good quality sleep is one of the most essential practices and life hacks for better mental and physical health and well-being. There is simply not one cell in our entire body and mind that does not benefit from good-quality sleep.
Inner Nourishment
The saying "you are what you eat" is not only true for the body, but also for the mind. A natural diet rich on Omega-3 fatty acids, antioxidants, and essential vitamins and minerals provides fuel and creates foundation for a healthy and thriving mind. Food is one of the most important tools for optimal health and well-being - also when it comes to your mental health.
Positive Mindset
The stories you tell yourself and the thoughts you listen to every day shape your reality. Exchanging negative thoughts with positive self-talk and empowering affirmations can help rewire your mindset, cultivating more self-love, growth and a positive outlook on yourself and your life.
Reconnecting With Nature
We are made IN nature, and we are made BY nature. However, the sad fact is: with our modern lifestyle, we are getting further and further away from it - our natural habitat. In fact, recent studies show that on average we spend 90% of our time indoors - and most of us spend the majority of that time behind computer screens.
But the truth is: nature is so good and nourishing for us, for our body, mind and soul. Time and time again, studies show that nature has a profound healing effect on our stress levels and hormones (that are currently at their highest point in history), our sleep, our energy and mood, our nervous system, our wellbeing, our mental health, our brain - well, us as a whole.
Meaningful Connections
As human beings we are wired for connection, and it is one of our basic and most essential needs. That is why having positive, loving, uplifting and supportive relationships is so important for us as human beings, both for our mental and physical health and well-being and the quality of our life.
Little Moments Of Joy
Life gets instantly so much better when you invite more joy into it. And oftentimes it is not revealed to us in grand achievements or moments of breakthrough - it is hidden in the small, often unnoticeable, everyday moments filled with love, laughter, peace and gratitude that are not so small after all. Invite more joy into your life and lean into and savour those moments - however that looks like to you.
Attitude Of Gratitude
It has been scientifically proven that regular gratitude practice, such as gratitude journaling, increases personal joy, helps improve relationships, lowers symptoms of stress and anxiety, as well as elevates overall life satisfaction. For example, a handful of studies done by Robbert Emmons - one of the pioneers within the field of positive physiology - show that people who practice gratitude regularly tend to be mentally and physically healthier, happier and more fulfilled.
Going back to wellness basics and incorporating habits and rituals that relax and nurture our nervous system, as well as inviting more natural inputs, will positively aid our mental health and well-being. Daily movement, nutritious foods and proper hydration, good quality sleep, mindfulness and intentional rest, time outdoors, gratitude and positive mindset, breaks and deep breaths, joy and connection – let’s practice getting more in tune with our natural and simple, biological needs and adopting a holistic approach to taking good care of our mental health.