9 natural ways to boost your mental health
If you notice your mood shift when there's less sunlight, try one of these easy ways to feel better.
Many of us experience the "seasonal blues" — increased feelings of sadness, anxiety or depression — when the weather turns gray.
Fortunately, there are many things you can do to boost your mental health during the Northwest's rainy season. These simple, science-backed mood enhancers are a great place to start. All you need is a little time and intention.
Natural ways to lift your spirits
When you’re feeling low, give one of these methods a try (in no particular order).
- Exercise. If you had to choose just one item on this list, being active delivers the biggest results. Exercise strengthens muscles and bones. It helps your cardiovascular system work better, which can help you have more energy to do what you want. And it releases endorphins, the feel-good chemicals that contribute to our well-being. Read more about exercise benefits.
- Volunteer. Research shows that giving back to your community is good for your mood and your health. It can even help you live longer. See how volunteering helps you fend off loneliness, stay connected and contribute in meaningful ways.
- Spend time outside. Being in nature can increase your energy and lower your odds of depression. Just 20 minutes outside, even in your backyard or city block, helps you make use of your senses and feel grounded. Like exercise, it increases the feel-good chemicals in your brain.
- Keep a gratitude journal. Try writing down three things you're grateful for each day. Gratitude helps people sleep better and make healthier choices. An attitude of thankfulness also helps people form stronger bonds with others. Journaling not your thing? Here are other ways to practice gratitude.
- Eat healthy food. You’ve heard it plenty of times: Choose foods rich in the nutrients your body needs to function well. To protect yourself from “hangry” mood swings, consider adding omega-3s to your diet. Try fish such as salmon or sardines, which increase brain tissue, support memory and help you manage your emotions.
- Get good sleep. Sleep allows your body to go into “repair mode,” restoring brain and physical functions. Getting 7 to 8 hours of sleep a night helps you feel refreshed and resilient in the daytime. See what a sleep-medicine doctor recommends to get your ZZZs.
- Sing or play music. Whether you can carry a tune or not, singing, playing an instrument or listening to a playlist can brighten your mood. Did you know that harp music in particular encourages healing in intensive care unit patients? Be careful to choose music that encourages relaxation and optimism. Try these suggestions from a PeaceHealth caregiver.
- Embrace the power of play. Challenge your brain with something fun — whether that’s a crossword puzzle, board game, card game, jigsaw puzzle or video game. Either way, play can relieve stress, test your thinking skills and sharpen your memory. Brain-boosting activities to try.
- Laugh — or cry. It’s healthy to let your emotions out. Studies show that laughing lowers stress hormones and boosts feel-good ones. And just like a hard rain can clear the air, a cleansing cry once in a while can serve as a “reset” for your nervous system. Read more on laughter. Read more on crying.
Take a balanced approach
As you get ready to weather the gray days, try not to rely on one type of coping skill. For example, it’s best to limit the time spent on activities that are mostly sedentary, such as gaming or reading.
You might try putting together a couple of tactics, like working out while listening to music, or volunteering with an organization that gets you outdoors.
Your mental health isn’t the only thing that can be improved by these practices. The mind-body connection is strong, so what’s good for one is often good for the other.
Finally, you might notice that several tips involve an element of social connectedness. Staying connected with others is a win-win. By reaching out to family, friends or neighbors, you help build a sense of community. And helping others fulfill this need can make you feel even better.
If these natural activities aren’t enough to lift your blues, consider having a conversation with your doctor or care team. There might be other things going on that would benefit from diagnosis and treatment by a medical professional.
Angie L. Wharfield LCSW
Angie Wharfield joined PeaceHealth in 2022 as a licensed clinical social worker. She has more than 20 years of experience in clinical social work, community mental health and mobile crisis services. She has also helped children and families in domestic and international family preservation and adoption.
She serves as an integrated behavioral health clinician in primary care. Angie helps patients get behavioral health support during their PCP visits.
“PeaceHealth recognizes mental well-being is closely linked to physical health. I love being part of a patient’s medical team to make it easy for patients to get help with both aspects of care.”
