30 Days of Better Mental Health

It’s Mental Health Month, created by Mental Health America, and one of the many important messages this year is that small steps can have a big impact on your mental health. In fact, MHA created a list of things you can do this month to boost your emotional wellbeing and overall healthy self. 

Bonus: They’ll help give you greater strength to endure the ups and downs of recovery, too.

1. Keep a journal. Write down 3 things you’re grateful for and 3 things you’ve accomplished
2. Plan a sober holiday. Having something to look forward to has been study proven to boost happiness for up to 8 weeks, notes MHA. 
3. Build on your strengths. Do something your good at and then use that self-confidence to tackle a tougher task. 
4. Turn down the temp before your turn it. Keep your room cool – between 60˚ and 67˚ Fahrenheit – for optimal sleep.
5. Make a plan. List one thing you want to improve in your life and one small step you can take to help that happen. 
6. Get creative. Try a new recipe, write a poem, paint, experiment with a Pinterest project – whatever gets those creative juices flowing. 
7. Treat yourself to dark chocolate. Go ahead and pop a few pieces a few times per week. According to MHA, chocolate is filled with flavanoids, caffeine and theobromine, which all work together to improve alertness and mental skills. 
8. Share your story on social media. Talk about your personal experience with mental illness and/or addiction. This will not only empower you but may empower someone else to seek help. And don’t forget to include #mentalillnessfeelslike, notes MHA. 
9. See the sunny side of things. Put a positive spin on something that wasn’t so great that happened in your day today. 
10. Break out the crayons. Coloring for about 20 minutes can help you clear your mind. MHA suggests choosing a design that's geometric and a little complicated for the best results.
11. Laugh it up. A good chuckle does wonders for anxiety. Call a funny friend, check out cute videos online or cue a comedy. 
12. Go off the grid. Shut off your smartphone and disconnect for the day. This means no Facebook, twitter, text messages, emails, etc. Use the free time for a little face-to-face time with someone you care about. 
13. Get down while you do housework. You’ll gain a sense of accomplishment by getting your chores done and you’ll boost your mood! Dancing reduces levels of the stress hormone cortisol and increases feel-good endorphins in the body, according to MHA. 
14. Let out a big yawn. This simple act has been shown to improve alertness and mental efficiency.
15. Soak in a warm bath. Try adding Epsom salts known to boost magnesium levels, which can be depleted by stress.
16. Write it out. Journaling has been linked to fewer symptoms of depression, especially if you’re writing about an upsetting or stressful experience. 
17. Hang with a furry friend. Spending time with animals has been found to lower cortisol (stress hormone) and boosts oxytocin, which stimulates feelings of happiness. 
18. Stay in the now. Try a little mindfulness meditation to help you stay in the present and prevent dwelling on the past or future. 
19. Put on your tourist hat. Making time for fun is a surefire way to boost your mind. Why not start in your own town or city – you may be surprised by all of the cool things in your backyard. 
20. Prep your week. Make your lunches and/or pick out your clothes for the week ahead – you’ll save time and sanity in the morning. 
21. Load up on omega-3 fatty acids. Omega-3s, found in foods like wild salmon, flaxseeds or walnuts, help build healthy gut bacteria and decrease rates of depression and schizophrenia. 
22. Forgive someone. People who forgive have better mental health and have been found to be more satisfied with their lives.
23. Smile. Even if it’s forced, smiling can help lower your heart rate and tame tension.
24. Send a thank-you note. Written expressions of gratitude are linked to increased happiness.
25. Make a date with friends and/or family. According to MHA, people are 12 times more likely to feel happy on days that they spend six to seven hours with friends and family.
26. Spend time in nature. Whether you take a stroll through a park or a hike in the woods, research shows that being in nature can increase energy levels, reduce depression and boost well-being, notes MHA.
27. Get some mood-boosting vitamin D. The best way is soak up the sunshine for 15 minutes without sunscreen. 
28. Step out of your comfort zone. Try something new. A big part of lasting sobriety and good mental health is finding sober excitement in your life. 
29. Reward yourself. Even small milestones deserve a pat on the back. This will help keep you motivated and moving forward.
30. Put exercise on your calendar. Whether you carve out 10 minutes or 30 minutes, write down a time that you’ll be able to be active and stick with it.  

Relapse Prevention at Haus Recovery

When the stresses of life overwhelm you, it’s easy to turn to your drug of choice in order to escape. Keeping relapse at bay is about cementing new habits and remaining accountable to the recovery support system – and we’re here to help. To learn more about our recovery residences, call today: 888-551-4725.