By Commonly people consider the word “exercise” as a physical exercise like running, swimming, stretching, and weight training etc. This happens because when people worry about improving their health and wellbeing they just think about their body. But what about your mental health?
Undoubtedly mental health is as important as your physical health even more. Afterall all, it’s possible that you can feel healthy when you are already dealing with a big wellbeing enemy that can be depression, anxiety, or stress.
In fact, you can’t make better decisions in many areas of life without improving your brain health. Even though, when we talk about health and wellbeing, there is a huge silence about mental health. While people don’t hesitate to spend their energy and money on gym for just a better physique.
This article is your easy mental health exercises plan that will incredibly improve your quality of life. You don’t need any special equipment or much time. All you need is to prepare your self to nourish you mind in the same way you do for your body.
So, What are these Mental Health Exercises?
Be clear, here we are talking about exercises for mental health not specifically about mental exercises. These exercises can include any physical, mental, and mindfulness activity that can help you improve your memory, mood, and focus while reducing stress and depression.
Means mental health exercises aren’t just about reading, solving puzzles, or answering riddles. Although they are great for your brain health too! Instead you mental fitness aim should be managing anxiety, stress, depression, and getting rid of pesky negative thoughts that badly impact on your emotional wellbeing and happiness.
Mental disorders such as anxiety and depression are found as a primary cause for severe serious conditions including disability. About 23% of adults in the U.S. are experiencing these mental illnesses.
Therefore, you must add these 7 mental exercises for anxiety and depression that are highly recommended by therapists, psychiatrists, or psychologists.
7 Mental Health Exercises for Better Mood and Focus
1. Breathing
Breathing exercise is incredibly easy to perform and serves as a biological “off switch” for your stress. When you face any pressure, your body automatically enters in “fight or flight” mode. As a result your heart rate starts rising. In this situation, by slowing and controlling your breath, you instantly signal your brain for lower cortisol (stress hormone) level.
Also it is noted that controlled breathing stabilizes the autonomic nervous system that helps reduce symptoms of Generalized Anxiety Disorder (GAD).
How to perform this exercise: Sit comfortably and perform the very useful “4-7-8” breathing technique. Start by inhaling deeply through your nose for 4 seconds. Then hold your breath for 7 seconds, and then start exhaling slowly through your mouth for 8 seconds. Repeat this process till your heart rate goes normal and you feel calm
This exercise is highly recommended right before a big meeting or any tough situation. It will clear the “brain fog” that anxiety creates. Thus, you can think much more logically.
2. Physical Exercises
Physical movements are one of the best exercises for mental health and can’t be underestimated. During physical exercise, our brain releases chemicals (endorphins and dopamine) that naturally make you “feel-good”. Try practicing relaxation with the body while doing your favorite exercise in the morning is preferable.
How to perform this exercise: Aim for 30 minutes practicing your favorite activity whether it’s walking, cycling,swimming, or yoga for at least five days a week.
3. Mindfulness
Mindfulness is a core part of mental health awareness and you can practice that exercise anywhere—at work, dining, or even during any conversation. Most of our anxiety comes from worrying about the future or regretting the past. Mindfulness to reduce stress, involves highly engaging with your present moments without any judgement. Means you should be fully aware of your current thoughts, emotions, and sensations without negative or over thinking.
How to perform this exercise: Take a few minutes for yourself every day and try the following five actions to cultivate a mindful state:
- Think about five things you are seeing
- Think about five things you are feeling
- Think about five things you watching
- Think about five things you hearing
- Think about five things you are tasting
For example: You are sitting in a cafe waiting for a meal, you can think about the taste of your favourite foods have eaten today, you can think about the voices that have made you feel good and so on.
4. Meditation
Meditation is a powerful yet deepest form of mindfulness that primarily involves staying focused attention to your observation. It may be a little tricky to perform this mental health exercise, but really effective in dealing with depression and anxiety to achieve emotional balance.
How to perform this exercise: Find a quiet and comfortable space, sit with your back straight, and close your eyes. Now imagine you are sitting in a peaceful and naturally beautiful place. Focus on your breath for at least 20 minutes. With each inhale and exhale, let the stress go and feel your mind and body is relaxed.
5. Writing a Gratitude Journal
Gratitude is a powerful way to enhance your mood and emotional well-being. Being grateful is one of the best exercises for mental health, which can make you feel happier because it fights the “negativity bias” of the brain.
How to perform this exercise: Every night, write down three specific things you’re feeling grateful for. These can be any moments, things, or activities. Practicing this will distract your attention from negative thoughts and improve your mental health and emotional well-being.
6. Connect with Loved Ones and Nature
Social connection with loved ones and spending time outdoors in greenery is the proven way to enhance mental well-being. The Internet Watch Foundation and other health groups highlight that real-world connections are crucial for emotional stability of any person in this digital age.
How to perform this exercise: Schedule a “nature walk” with a close friend or family member in a greenery area like a park once a week. You can also plan a picnic in a park to spend a good time with your loved ones. Gardening is also a better option to connect with nature.
7. Cognitive Restructuring
Cognitive restructuring or reframing is a clinical technique that involves practicing to change your negative or intrusive thoughts into positive ones. By changing these thoughts, you prevent minor setbacks from turning into major depressive episodes.
How to perform this exercise: When you face any moment that develops negative thoughts in your mind, you can practice to look for the positive side. For example you submit a project and you get dissatisfactory feedback from your boss and he is asking for more improvement. Instead of getting frustrated or thinking negatively, you can assume that your boss wants you to learn that specific skill more deeply.
Beyond Exercises: Simple Daily Habits That Support Mental Health
While practicing mental health exercises with consistency can significantly improve your mental and emotional well-being, watching your daily habits are also crucial. To maintain a healthy mind, it requires a foundation of strong habits that protect your energy and focus.
Your brain is a physical organ, and it needs the right environment to function at its best. If you neglect your basic needs, even the best exercises will feel difficult to perform. So, to stay resilient and focused, you should follow these top 10 tips to maintain your mental health:
- Sleep: Aim for 7 to 9 hours of quality sleep each night.
- Stay Hydrated: Our brain is approximately 73% to 85% water. So, aim for drinking at least 8 glasses of water daily to balance your mental well-being.
- Share your story: Share your mental health story with your close friends and family members. This will be helpful in reducing stigma in the community.
- Eat Brain-Healthy Foods: Include foods that are rich in Omega-3s and antioxidants in your diet to support cognitive function and mood stability.
- Limit Alcohol and Caffeine: Limit or completely avoid them, as these substances can interfere with your sleep patterns and increase feelings of anxiety.
- Create a “Calm Space”: Designate one area like balcony or room in your home for relaxation where electronics and work are not allowed. If possible, place flowery plants to make the area feel more comfortable and peaceful.
- Practice Self-Compassion: Treat yourself with the same kindness you would offer a friend who is struggling.
- Learn to Say No: Protecting your time and energy by setting healthy boundaries prevents burnout and resentment.
- Engage in Hobbies: Spend time on activities you enjoy just for fun, whether it is painting, reading, gardening, or playing a sport.
- Ask for Help: Reach out to a professional or a trusted friend if you feel overwhelmed; early intervention is key.
Conclusion: Calm Your Mind and Improve Emotional Wellbeing
Taking care of your mental health is a lifelong commitment, but it does not have to be complicated. With the help of these 7 mental health exercises, you can train your brain to be more resilient, positive, and focused. Also improve your daily habits for a healthy mind if you want to live a happier life.
Start with one or two exercises today, and you will soon notice a significant shift in your mental health awareness and overall happiness.
FAQs
What are the most effective mental health exercises for anxiety?
Breathing exercises and mindfulness are the fastest yet easiest ways to reduce acute anxiety and depression by calming the nervous system.
How do I start a mental health routine?
Start small by choosing one exercise from the above mentioned mental health exercises. For example, start with gratitude journaling, and do it at the same time every day for a week.
Can physical exercise really help with depression?
Yes, it is proven by clinical studies that regular movement can cause the brain to release chemicals that act as natural antidepressants.
How can I improve my mental health if I am busy?
You can practice mindfulness and breathing exercises for mental health that can be performed anywhere. For example, try “micro-habits,” such as taking three deep breaths between tasks, drinking a glass of water first thing in the morning, or notice the taste of foods you eat at breakfast.
