3 Science-Backed Ways To Improve Your Mental Health

With mental health disorders like depression and anxiety on the rise in the US, we’re reaching a crossroads in how we approach matters of the mind. In a conversation on Times Radio, Professor Sir Simon Wessely of England’s National Health Service noted the steep uptick in younger generations’ willingness to talk about their mental health, in contrast to their parents and grandparents, who were far less likely to open up.

“I went to every medical school, spoke to 40 different groups of students, and invariably they reported much higher rates of poor mental wellbeing and mental health problems,” he said. “But actually, when you push them a bit, they weren’t talking about the kind of disorders that we’re talking about—depression, anxiety and so on. They were talking about loneliness, homesickness, exam stress, academic pressure, concerns about climate change, which we probably wouldn’t really classify as mental disorders because they don’t really respond to the kind of psychological treatments we give.”

Whatever your mental health concern, there are lifestyle amends—fully supported by science—that can help ease your symptoms, and make the world feel like a lighter, brighter place.

On World Mental Health Day, here are three of them:

Connect with other peopleIt’s easy to isolate yourself when you’re having a bad time mentally, but making it a mission to see a friend, family member, or fellow human being can be transformative. Humans are wired to be around others, and subsequently, there is much research to show that feeling connected can have a positive effect on our physical and mental health, from better blood sugar control to decreased risk of cardiovascular mortality and symptoms of depression. In fact, one study found that participants were 50% more likely to survive when they had stronger social relationships. Conversely, feeling disconnected can increase our risk of depression and death, too.

While the internet promises to facilitate higher levels of connection, actually the opposite seems to be true, with research linking internet addiction with loneliness. So make time for your friends, join a club or community group, and make time to see your family, it’s never a waste of time, it really, genuinely, helps improve your mental health.

Move your bodyAccording to a 2023 study in BJM Sports Medicine, physical activity is 1.5 times more effective at reducing mild-to-moderate symptoms of depression, anxiety, and stress than medication and therapy in most people, including those with diagnosed mental health disorders. While many of us instinctively know how good a little exercise can make us feel, the author of the study, Dr. Ben Singh, believes it is nonetheless “often overlooked in the management of these conditions.” Instead of being overlooked, endorphin-boosting activity needs to be part of a mainstay approach to manage the nation’s mental well-being.

It doesn’t need to be intense or punishing either. Physical activity just means any movement that requires energy and works your muscles, so gardening and housework also sit under this umbrella. However, if you fit in some low-intensity aerobic exercise (such as cycling, bodyweight exercise, slow jogging, or brisk walking) three to five times a week, for around 30 minutes per session, not only will you be fitter, you’ll also feel much happier, more enthusiastic and alert. Find a sport, activity, or exercise style you love and make it a key part of your day.

Embrace the outdoorsJust as we have an innate need to feel connected, humans also need Mother Nature in order to feel healthy and well—engaging with the great outdoors can also complement and/or replace other forms of treatment for mental health issues. There’s a reason our ancestors headed to the seaside when they were suffering from an illness… the fresh air, the salty sea, and the distance from big cities had a profound impact on the way they felt.

The same is true today: studies have linked nature exposure with improved cognitive function, brain activity, blood pressure, physical activity, sleep, stress, and mental health. The recent craze for wild swimming is backed up by anecdotal reports of improved happiness and a sense of calm thereafter. Spending time off our phones and reflecting instead on the awe-inspiring beauty of nature is often a reminder that we’re a small part of a big ecosystem, so heading to green space or the seaside, or even listening to birdsong can help improve your mental well-being. If you have access to a garden or allotment, try and spend time there, there’s nothing quite like growing your own flowers to help lift the mood.

If you are struggling with your mental health and need professional help and support, visit Mind for more information.