A Holistic Approach to Mental Health
Taking a holistic approach to mental health means understanding that our minds and bodies are deeply interconnected, and that mental well-being is influenced by many factors beyond just our thoughts and emotions. This perspective acknowledges that physical health, lifestyle, environment, and social relationships all play vital roles in shaping our mental state. By considering the whole person—mind, body, and spirit—holistic mental health care aims to create a balanced, comprehensive plan for well-being that addresses both psychological and physical factors.
Here’s a list of tips that emphasize the importance of everyday habits —Do not let this list stress you out! While few humans do these things perfectly all the time, aiming to improve a few of these things can have a dramatic impact on your metal health:
1. Maintain a Balanced Diet
Eating a variety of nutrient-dense foods supports brain function and emotional stability.
Include foods rich in omega-3s (e.g., fish, flaxseeds), leafy greens, and whole grains to promote mental clarity and reduce the risk of depression.
Avoid excessive consumption of processed foods, sugars, and caffeine, which can contribute to mood swings and anxiety (American Psychological Association, 2020).
2. Prioritize Quality Sleep
Aim for 7–9 hours of restful sleep each night to support emotional regulation and cognitive function.
Establish a consistent sleep routine by going to bed and waking up at the same time each day.
Avoid screens (phones, TVs) at least an hour before bed to help your brain wind down and improve sleep quality (National Sleep Foundation, 2019).
3. Stay Hydrated
Drinking enough water is essential for brain function; even mild dehydration can negatively affect mood, focus, and energy levels.
Aim to drink 6–8 glasses of water daily, more if you’re physically active or spending time in hot environments (American Psychological Association, 2020).
4. Get Regular Sunlight and Outdoor Time
Spend at least 20 minutes a day outside to get natural sunlight, which boosts your body’s production of vitamin D, linked to improved mood and reduced risk of depression.
Even on cloudy days, outdoor light helps regulate your circadian rhythm, improving both sleep and emotional well-being.
Take walks in nature or spend time in parks to combine sunlight exposure with the calming effects of natural surroundings (Holick, 2007).
5. Engage in Regular Physical Activity
Incorporate at least 30 minutes of moderate exercise most days of the week to boost endorphins, improve mood, and reduce stress.
Activities like walking, jogging, yoga, or swimming can provide both physical and mental health benefits.
Exercise helps regulate stress hormones and can improve sleep quality, further supporting emotional health (Harvard Health Publishing, 2021).
6. Prioritize Social Time and Connections
Make time for meaningful social interactions with friends, family, or support groups; staying connected combats feelings of loneliness and isolation.
Engaging in face-to-face or virtual conversations can provide emotional support and reduce stress.
If socializing feels difficult, start with small steps like texting a friend or meeting someone for coffee, then gradually build up to longer interactions (Cacioppo & Cacioppo, 2014).
Resources:
American Psychological Association. (2020). The road to resilience. https://www.apa.org/topics/resilience
Cacioppo, J. T., & Cacioppo, S. (2014). Social relationships and health: The toxic effects of perceived social isolation. Social and Personality Psychology Compass, 8(2), 58-72. https://doi.org/10.1111/spc3.12087
Harvard Health Publishing. (2021). The importance of exercise, diet, and hydration in mental health. Harvard Medical School. https://www.health.harvard.edu/mind-and-mood
Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281. https://doi.org/10.1056/NEJMra070553
National Sleep Foundation. (2019). How much sleep do we really need? https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
