Therapeutic Life Changes

The following is a list of topics that contribute to mental health. It has been put together using research studies in psychology that demonstrate a clear connection between engaging in various TLC's (therapeutic life changes) and your overall sense of well-being. They are simple yet powerful ways of making yourself more resilient so that you can face the tough stuff more easily. Check out the list and then if you need more evidence or proof that they work, check online for some of the studies that support their use and implementation. These psych tips work and are an important part of any integral therapy.

SLEEP

How well are you sleeping and how long are you sleeping for? Recent studies have demonstrated that sleep is an important factor in psychological health. Find out about sleep hygiene and ways of supporting yourself in this area of life.

Exercise

Mind and body are not separate. Your mind is the most subtle aspect of your body. That's why any physical exercise, stretching, and movement has an impact on your state of mental health. So get out there and shake your booty, go for a walk, swim or do some push-ups. Whatever it is you do to engage your body in creative and stimulating ways will improve the state of your mind.

Nutrition

Eating regularly and eating healthy meals is good for your psychology. If you're not doing so already, get into the habit of taking in food that nourishes you and sustains you in the best way possible. Fish oils have been demonstrated to make a positive difference in your mental acuity and brain health, and vitamin D is important in balancing mood. Get a book and read more about what you can do to improve your diet.

Give

Generosity feels good. Get out and give something to someone, share an idea, a recipe, a walk or perform a random act of kindness. The more you get involved in your community, give back to others and the natural world, the more likely you will feel life pulsing through your veins. The research is clear: giving is good for your health.

Quiet

Taking time to be quiet, still and observant has been shown to be really good for the brain and for your emotional life and overall sense of well-being. Learn to meditate, contemplate quietly in a park, go watch the clouds on your back on a regular basis and let your mind wander. Taking time to quiet the busyness is good medicine.

Gratitude

Although research continues to accumulate in this area, it seems safe to say that practising gratefulness and a posture of appreciation can support a healthy psychology. By noticing little things to be grateful for and expressing that gratitude in ourselves and with others, we increase the chance of countering the "negativity bias" which is part of the human experience.

Keep learning

Sign up for a new course, learn how to paint, take choir lessons or go to a museum out of town and learn about the history of an area. The more you can keep your brain active and engaged in the process of learning, remembering and discovering, the better you will be able to manage the challenges and difficulties that arise in life. An active brain is a healthy brain.

Nature

Most of us spend too much time around human-made things. Get out and climb a tree or sit by the river. Environmental psychology has uncovered an array of benefits for people who take time to be in the natural world. The sights, sounds and smells of the earth can provide us with perspective and comfort that no therapist ever will. 

Enjoyable recreation

Our list of to do's can be long. (Like the TLC's listed here that we might engage!) Finding time to enjoy a fun activity can bring us a great deal of benefit. It can be solo or in partnership, but getting out to do something that we find brings us joy is healthy. What is it for you? Going to see a movie? Taking a bike ride? Having a nap? Treating yourself to some ice cream? So many things to enjoy in life…

Source:

Walsh, R. (2011). Lifestyle and mental health. American Psychologist, 66(7), 579.