6 Tips to Improve Mental Health for the Long-Term

In the wake of the COVID-19 pandemic, it’s become clearer than ever that taking care of your mental health is just as important as taking care of your physical health. But how do you know that you’re not just temporarily improving your mental well-being instead of actually making long-term changes for a healthier state of mind for years to come?

It’s easy to get lost in the growing sea of mental health information, social media advice, and well-intentioned tips that can sometimes do more harm than good. But as mental health concerns keep rising across the world, we need to understand the complex challenges that come with disorders like anxiety, depression, and more in order to start truly improving our emotional well-being.

No matter if you’ve been diagnosed with a mental health disorder or are struggling with the negative thoughts and feelings we all experience from time to time, the best step to take is to connect with a licensed psychotherapist or counseling professional.

Taking therapy is a great experience for everyone, however, factors like cost and scheduling constraints mean many people need to find other effective ways to improve their mental health, now and in the future.

The Long-Term Impact of Declining Mental Health

When you don’t prioritize your mental health, especially in the age of information, you leave yourself vulnerable to mental illness and a range of negative effects that impact everything from your daily life to your future well-being.

People struggling with their mental health can become increasingly isolated from social activities, even ones they love, because their obstacles feel insurmountable. In turn, this isolation feeds feelings of loneliness and low self-esteem causing the person to withdraw even further.

This cycle, combined with enduring mental health stigmas within most societies, may deter people from seeking the professional help and therapeutic interventions they need, worsening their situation.

For these reasons (and many others), everyone should prioritize their mental health both in the immediate and years to come.

What Can Cause Mental Health to Decline or Suffer?

There is a network of complex and interconnected factors that make up your mental state and drive your thoughts and emotions.
A variety of multifaceted and various aspects contribute to your mental health and understanding these underlying contributors is important for addressing and improving your mental well-being. Let’s delve into the key factors that can impact long-term mental health and explore their intricate relationships.

Biological Factors

Patients with a family history of mental illness are more susceptible to experiencing similar mental health disorders themselves. This is because of genetic predispositions, which increase the risk of conditions such as depression, anxiety, and bipolar disorders.

Learning more about your family’s relationship to mental health can reveal your chances of inheriting similar affiliations and help you seek help before they become too unmanageable.

Environmental Factors

Stressful and/or traumatic life situations and experiences are a major contributing factor to mental health issues, concerns, and disorders, no matter when they occur during your lifetime. For example, the death of a loved one at a young age can greatly elevate feelings of anxiety and stress and contribute to the development of chronic mental health issues.

A history of childhood abuse or neglect can also have a lasting impact on one’s mental health. These adverse experiences can negatively affect brain development and lead to long-term emotional and psychological difficulties, thus increasing the risk of mental health disorders later in life.

Social Factors

Clinical research has actually shown that people who don’t have many social connections are more likely to develop mental health issues. On the other hand, having a strong social support system has been known to protect against mental illness and is a key part of a healthy lifestyle.

Having positive relationships and connections with others gives you emotional support, a sense of belonging, and chances to socialize, which are all super important for keeping your mental health in check.

These factors highlight the importance of creating supportive environments that promote mental health and well-being throughout your life.

6 Ways to Enhance Your Long-Term Mental Well-Being

You can take steps to improve your mental health every day by making smart choices and implementing time-tested strategies within your routines. If you’re struggling with diagnosed mental health conditions or are concerned about your mental wellness, make sure you follow these six key tips for fostering healthy mental well-being because each one offers valuable insights and practical guidance.

1. Prioritize Self-Care Whenever Possible

Self-care looks different for everyone, but when you take the time to address your physical needs and focus on your own wellness, you’ll enhance your brain health and promote better overall mental wellness.

Firstly, it’s extremely important to get recommended health screenings to detect and manage any potential chronic conditions that may affect mental health. Regular check-ups with your primary care provider will allow you to address any underlying physical complications that may impact your cognitive health.

If you can’t remember when you last saw your physician for a health check, it’s a good idea to do so. They may even identify vitamin deficiencies that could be contributing to your declining mental health.

In some cases, your healthcare provider may prescribe certain medications that have side effects on your mental well-being. Make sure you are openly communicating with your healthcare providers to ensure the best possible outcome for your mental health.

It should also come as no surprise that head injuries like concussions or traumatic brain injuries can negatively impact your mental well-being, so make sure you take steps to reduce the risk of brain injuries as much as possible.

Whenever you are biking or riding a scooter on the street, always wear a helmet to protect your head, and limit the amount of physical sports or activities that involve heavy hitting.
You should also take the time to explore self-care practices that you enjoy and give your mind time to rest and recover.

Art therapies and activities are great for your mental health, and things like nature walks, spa days, and other activities can also reap dividends for your mental wellness.

2. Maintain a Healthy Lifestyle

What you eat directly influences how you feel: a main component of any healthy lifestyle is a well-balanced and nutritious diet. Make sure you are consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats that provide the necessary nutrients to support brain function and overall health. It’s a good idea to limit your intake of over-processed grains and junk foods that add no nutritional value to your diet.

And while your kitchen activities are important for your physical and mental health, you can’t forget to stick with a regular exercise routine. Engaging in recurring physical activity each week not only helps to maintain a healthy weight and prevent chronic health conditions, but it also has significant benefits for your brain as well.

Exercise promotes increased blood flow to the brain, stimulates the release of endorphins, and supports the growth of new brain cells. This process can improve memory, focus, and overall cognitive function.

We recommend getting at least 2 and a half hours of moderate-intensity exercise each week, whether that’s running, biking, lifting weights, doing yoga, swimming, or another activity that gets your body moving.

Don’t forget to prioritize your sleep too! Your brain needs time to fully rest, recharge, and consolidate memories, and when you don’t get the right amount of sleep each night, you won’t give your brain enough time to turn off and recharge. Chronic sleep deprivation can impair cognitive function, increase the risk of mental health disorders, and contribute to cognitive decline in the long term, so make sure you stick to a consistent sleeping schedule.

3. Focus On Positivity Whenever Possible

In our age of information, it’s easy to get bogged down in negative news headlines and feel the weight of the whole world pressing down on your shoulders. But you need to remember that you can only control what’s going on in your life and your mental health won’t benefit from worrying about headlines and news that are outside of your control.

It’s a good idea to practice positivity whenever possible in your daily life and to find ways to focus on positive things rather than negative ones. Try starting each day and closing out each evening by journaling and highlighting 5 positive things that you enjoyed, did, or received recently. And whenever a negative thing happens in your life, don’t focus on what went wrong — instead, focus on the positive aspects of the situation and the silver linings that you can pull out. You’ll feel a lot better about yourself and the world when you focus on the positives over the negatives.

4. Make Time for Exploration

When you’re feeling stuck in a rut and feel as though your mental health is on the decline, take some time to try new things and experiment with new ideas. When was the last time that you tried a new recipe in the kitchen? Have you explored any new forms of creative expression lately like poetry or painting? Or have you taken any new dance classes lately?

When you branch out and try new things, you give yourself the opportunity to explore new horizons and give yourself a new mental challenge. Think of it like a reset button: if the experimentation doesn’t work out, then you can always try something new. If you find that you really enjoy it, that new activity can be a game-changer for your state of mind.

5. Build a Strong Support System

The support that you receive from others provides the foundation for your own resilience, stress management, and overall mental health. Friends and family are often the first line of support, and they can offer a comforting voice and face for you.

They understand your personal situation and will offer compassion and a safe space to share your concerns. Their presence within your life can make a significant difference in managing your mental health challenges.

Support at work is equally important. Employers who create a supportive environment can contribute to employee well-being and those support systems may include things like flexible work schedules, programs that promote better work-life balances, and providing access to affordable mental health resources.

6. Set Realistic Goals

In order to improve your mental health over the long term, it’s important to set realistic goals for yourself that are attainable, relevant, and specific. This strategic process involves careful planning and self-awareness about your own mental state, and it can provide a roadmap to improved mental wellness, so you don’t feel like you’re just spinning in circles.

When defining your mental health goals, make sure you are specific about what you want to achieve and find ways to objectively measure your goals. For instance, instead of setting a vague goal like “I want to be happier,” you could set a specific goal like “I want to do a mindfulness meditation practice for 15 minutes every day to reduce stress.” This clarity helps you track progress towards a happier lifestyle and determine when you’ve successfully achieved your goal.

Once your goals are well-defined, assess their feasibility by considering your current resources, capabilities, and constraints. Are your goals within reach given your current circumstances? Be honest with yourself about what you can realistically achieve. This is very important because setting overly ambitious goals that are unattainable can lead to frustration and disappointment, which can negatively impact your long-term mental health.

Instead, aim for a balance between challenging yourself and ensuring that your goals are achievable.

Remember: there’s no shame if you don’t achieve your goals by a set deadline. You can adjust your goals as necessary to align with your capacity, and remember that progress, even in small increments, is a significant achievement on the path to improved long-term mental well-being.