(lighthearted music)
- [Narrator] Hey Psych2Goers, welcome back to our channel.
Have you ever wondered what healthy habits
you should add to your list of to-do's?
We all should give enough time and intention
to our mental health,
and what better way
than to adopt some new, healthy habits along the way.
If you keep it a habit,
sooner or later, it can feel like a part of you,
so the healthier, the better.
Here are eight healthy habits
to improve your mental wellbeing.
Number one.
Adopting an upright posture.
- [Man] Attention!
- [Narrator] It's time to stretch out those muscles
and stand like you mean it.
According to a study
in the Journal of Behavior Therapy
and Experimental Psychiatry,
upright posture can have a positive effect
and reduce fatigue.
The preliminary studies conclusions suggested that,
adopting an upright posture may increase positive effect,
reduce fatigue, and decrease self-focus
in people with mild to moderate depression.
Are you hunched over your phone right now, computer?
How's that posture looking?
Number two.
Practice positive thinking.
Research continues to show that your thoughts about yourself
strongly affect how you feel.
The best way to change any negative feelings you may have
is to counteract them with a positive one.
According to psychologist, Patricia Harteneck,
when we perceive ourselves and our life negatively,
we can end up viewing experiences
in a way that confirms that notion.
Instead, practice using words
that promote feelings of self-worth and personal power.
So instead of saying, I was horrible at my math test,
use positive words and self-compassion like,
I'll study harder next time
and then I'll do better on the next test.
Number three.
Take a walk in nature.
My favorite.
Ah, nature.
Is there anything quite like
the green grass between your toes,
the blue skies above your head,
the warm sun burning your nose,
hm, forgot the sunscreen.
A simple walk in nature can have the ability
to boost your mental wellbeing,
according to research published
in the Journal of Positive Psychology.
A 2019 study from Canadian researchers
found that merely five minutes of contact
with the natural world improves mood, human health,
self-esteem, and general emotional wellbeing.
According to the research study,
results indicated that brief nature contact
reliably improves both hedonic
and self-transcendent emotions.
Time for a nice walk in the park with your dog.
Of course, don't forget to bring the sunscreen this time.
Number four.
Hug someone.
Sometimes we just need a hug.
Maybe that's what your parents once told you,
and sometimes, they're right.
According to findings from a 2011 study conducted by UCLA,
oxytocin's receptor gene
is linked to self-esteem and optimism.
Oxytocin is often known as a cuddle hormone.
So I'm sure you can guess what releases oxytocin,
hugging, along with kissing, snuggling,
and physical touches.
Hugging is a great way to release that hormone
and perhaps increase your self-esteem and optimism
in the process.
According to the study,
life scientists identified for the first time,
a particular gene's link to optimism,
self-esteem, and mastery,
the belief that one has control over one's own life,
three critical psychological resources
for coping well with stress and depression.
Sounds like a good hug
is sure to give a boost to your mental wellbeing.
Number five.
Spend time with your furry friend.
Got no one to hug?
How about your dog?
Don't have a furry friend?
Now might be a good time to get one.
Need to be convinced?
A 2019 research study
examined the effects and cortisol levels of college students
who spent 10 minutes with animal visitation programs.
The students stress hormone, cortisol
decreased with just 10 minutes of petting cats and dogs.
The research article notes,
a 10 minute college-based AVP
providing hands on petting of cats and dogs
provides momentary stress relief.
So, when you go on that walk in nature,
make sure to bring your furry friend with you.
Number six.
Exercise.
Exercise is not only important for our physical health,
but our mental wellbeing as well.
Regular exercise releases endorphins,
which make us happy naturally.
According to an article from Mayo Clinic,
exercise can release feel-good endorphins,
natural cannabis-like brain chemicals,
endogenous cannabinoids,
and other natural brain chemicals
that can enhance your sense wellbeing.
Hm, that dog walk in nature really will pay off.
Number seven.
Get enough sleep.
You mean they've heard adults
need a good eight hours of sleep each night.
Well, you definitely heard right.
We need a good night's rest
to recharge with enough energy for the next day.
Not getting your eight hours of sleep every day
has been shown to negatively affect your mental health.
What makes things worse
is 60 to 90% of patients with depression also have insomnia
according to the Sleep Health Foundation.
So, people whose emotional wellbeing
may already be suffering
are possibly causing further health problems
by not being able to get their full rest.
Not only do you get grumpy and groggy
from not getting enough sleep,
but it's not the best for your emotional wellbeing
in the long run.
And number eight, keep a gratitude journal.
Expressing gratitude can work wonders
for our mental wellbeing.
Gratitude has been linked to increased happiness,
mental health, and improved wellbeing
according to psychologist, Patricia Harteneck.
Harteneck notes that,
the best researched method to increase feelings of gratitude
is to keep a gratitude journal,
or write a daily gratitude list,
which means, every morning before that walk,
write down something you're thankful for,
no matter how grand or simple.
And at the end of the day,
you know, when you go to bed early
for those full eight hours,
write down a few more things you appreciate
before you hit the sheets,
hopefully with your snugly pet by your side.
So, will you practice some of these habits?
Which one will you try out first?
Let us know in the comments below.
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