5 things scientists say can improve mental health

Scientists have discovered five types of activities that have been linked to good mental health when done regularly.

While there are a number of behaviors that can have a positive impact on well-being, large cohort studies in Australia and Canada found five specific types of behavior that when performed on a consistent basis can lead to better mental health.

The Big Five include having healthy thought patterns, planning for the future, engaging in meaningful activities, healthy routines, and connecting with friends and family at least four times a week.

To try to learn more about the benefits of these behaviors on well-being, a further study, published in the journal Behavioral Research and Therapy, analyzed the impact on depression and anxiety when participants reduced these activities before resuming them. again.

“For those people who limited their Big Five activities by at least 25%, we saw a significant decline in mental well-being,” study author Professor Nickolai Titov, professor of psychology at Macquarie University, told MedicalXpress. “No one used the word ‘depression,’ but everyone told us, ‘I’m struggling.’

“We expected to see a slight reduction in well-being, but we didn’t expect it to fall so quickly, or to take so long for some people to recover.”

Commenting on the findings Lisa Bruton, psychotherapist and spokeswoman for the UK Council for Psychotherapy (UKCP) said: “We know a lot about what improves mental health, but nothing brings this to light more than an innovative new study from an Australian University.

“Participants were asked to engage in five behaviors that have been shown to improve mental health and observe the results. This suggests that just like a ‘use it or lose it’ approach to physical fitness, the same may be true for healthy mental health “.

So what are these five daily behaviors and why can they help improve well-being?

5 daily behaviors that can improve mental health

Healthy thinking patterns

Bruton says healthy thinking patterns include being hopeful but realistic about oneself, others, the wider world and the future.

“They also include thinking of yourself and others with kindness and compassion,” she adds.

While adopting healthy thinking patterns is easier said than done – especially during difficult situations – Simon Davies, registered counselor and walking therapist at Living Well UK says they are one of the most important factors in determining of our overall mental health.

“An optimistic outlook, where you challenge negative thoughts, can help reduce feelings of anxiety, depression and other mental health issues,” he explains.

“It’s important to treat ourselves with respect and think realistically about what we can and can’t do. By doing so, we can improve our ability to navigate the challenges life throws at us, improve our relationships with others, and generally just promote our mental and emotional health.”

Bruton says mindfulness can help with this, as can journaling or therapy.

Planning for the future

We are often told to “stay in the present”, but actually planning for the future has some psychological benefits.

“First, it gives us something to look forward to, but it also helps us define what we want, what’s important to us, what we want to bring into our lives,” Bruton explains.

“Achieving these goals can bring a great sense of accomplishment.”

But planning for the future doesn’t mean having a five-year plan set in stone.

“What we mean is setting small, realistic and achievable goals,” Davies explains. “This not only helps reduce feelings of anxiety, stress and uncertainty, but also provides a sense of direction and purpose making it easier to prioritize tasks and manage time effectively.”

However, Davies says it’s important to remember that, if things don’t exactly follow this plan, that’s okay too.

“Just having the plan there in the first place can provide that bit of security and guidance so you can deal with unexpected events,” he adds.

Engaging in meaningful activities

Davies says he’s a fervent believer in doing things you love; choose things that will fill your cup and make you feel good.

“Whether you’re going for a run, baking a cake, or going on a coffee date, choose meaningful activities that truly align with your interests, passions, and values,” he adds.

According to Dr Elena Touroni, a consultant psychologist and co-founder of the Chelsea Psychological Clinic, this can benefit our mental health in a number of ways.

“These types of activities release feel-good hormones like dopamine and serotonin, providing a natural mood boost,” she explains. “They can also help us connect with others, creating a sense of belonging and community. And living a life consistent with your values ​​not only combats feelings of loneliness, but can also increase levels of happiness.”

Having healthy routines

Healthy routines are the building blocks of our overall well-being.

“As human beings, we thrive on structure – routine helps us build and maintain healthy habits, which improves our self-esteem and overall satisfaction,” explains Dr Touroni. “The more we engage in these healthy habits and routines, the better we feel and the more likely we are to stick to them.”

Of course, these healthy behaviors and routines will vary from person to person, but Bruton says that good sleep, exercise, diet and low stress levels are all important contributors to good mental health.

While addressing all of these at once can feel daunting, she suggests starting with a small change in this area and building on it.

Connecting with friends and family at least four times a week

Connection is a basic human need.

“We are hardwired to be social, and regular connections with friends and family fulfill this need,” explains Dr Touroni.

“Socializing not only helps manage anxiety and depression, it also improves self-esteem and can even strengthen our immune system.

“Evolutionarily, being part of a tribe was essential for survival, and that remains true today in terms of our psychological and emotional health,” she adds.

According to Bruton, shared time can be casual (a walk, a short conversation) or more involved (a long meal, a cultural walk together, exercise with others).

“But regularity allows bonds to be built and protects us from the stresses and strains of life, and also allows us to share our joys and victories!”

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