Tips for Boosting Your Mental Health

Mental health continues to be a significant issue, affecting individuals across all walks of life. A 2021 study found that one in seven Singaporeans will experience a mental health condition in their lifetime (1).
While many people focus on physical health, mental wellbeing plays a critical role in how we feel, function, and engage with others. To maintain and improve your mental health, it’s important to regularly invest time in self-care and recognise when to seek professional help.

What is Good Mental Health?

A good mental health is more than just the absence of mental illness. It’s about feeling well emotionally, socially, and psychologically. When we actively look after our mental wellbeing, we cope better with life’s challenges, enjoy healthier relationships, and reduce the risk of physical health issues.

In Singapore, statistics show a growing focus on mental health. In 2020, a study found that common conditions such as depression and anxiety were on the rise, especially after the pandemic (2).

Now more than ever, it’s essential to take proactive steps toward mental wellbeing.

Tips to Improve Your Mental Health

1. Practice Mindfulness
   Mindfulness, or being present in the moment, helps reduce stress and anxiety. Simple practices like mindful breathing can help you focus on the now and clear your mind. There are many apps and videos that offer guided mindfulness exercises to help you get started.
2. Stay Connected
   Maintaining strong relationships is key to mental wellbeing. Whether through face-to-face interactions or virtual connections, talking to others can alleviate feelings of loneliness and boost your mood.
3. Exercise Regularly
   Physical activity improves both your mental and physical health. According to the Anxiety & Depression Association of America, just 30 minutes of exercise, like walking or cycling, can release endorphins, lifting your mood. Exercise also helps reduce stress and anxiety, and boosts energy levels (3).
4. Prioritise Sleep
   Quality sleep is essential for mental health. Aim for 7-9 hours of sleep each night to improve concentration, mood, and overall wellbeing. Avoid late-night screen time, as the blue light from devices can disrupt your sleep cycle (4).
5. Eat Healthily
   A balanced diet fuels both body and mind. Avoid excess caffeine and alcohol, as they can contribute to mood swings and anxiety. Instead, focus on nutrient-dense foods like fruits, vegetables, and whole grains. (5)

When Should You Seek Help?

It’s important to recognise when self-care isn’t enough. If you experience persistent feelings of sadness, anxiety, or hopelessness etc., or struggle with daily activities, it might be time to seek professional help with a mental healthcare provider.

Alternatively, talking to a healthcare professional when stressful events happen (e.g., workplace problems), will go a long way in helping you to cope and process your emotions better.

References:

1. https://www.temasektrust.org.sg/what-we-do/impact-hub/article-details/one-in-seven-people-in-singapore-has-experienced-a-mental-disorder-in-their-lifetime
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7413844/
3. https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety  
4. https://pubmed.ncbi.nlm.nih.gov/34607184/ 
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322666/