The modern world has revolutionized the physical tax on our bodies, in both good and bad ways, but it seems as though technology has exacerbated our mental health issues. According to the World Health Organization (WHO), more than 970 million people globally are estimated to struggle with a mental health disorder at any given time. However, there are natural ways to mitigate these struggles. Here are several practical and science-backed mental health hacks that can help you feel more grounded, resilient, and emotionally balanced:
- Start Your Day with Sunlight
Expose yourself to natural sunlight within the first hour of waking. It boosts serotonin, regulates your circadian rhythm, and improves mood and energy levels.
- Practice 5-5-5 Breathing
Inhale for 5 seconds, hold for 5, exhale for 5. Just a few minutes of this can lower anxiety and activate your parasympathetic nervous system.
- Name Your Emotions
Instead of pushing feelings down, label them (e.g., “I feel frustrated” or “I feel overwhelmed”). This simple practice can reduce their intensity and improve emotional clarity.
- Walk Daily – Especially in Nature
A brisk 20–30 minute walk can lift your mood as effectively as low-dose antidepressants. Nature amplifies the effect, especially if you walk without headphones.
- Practice “Mental Flossing”
Journal for 5–10 minutes daily to get thoughts out of your head. It helps clear mental clutter, reduce stress, and clarify what’s really bothering you.
- Limit Dopamine Drains
Reduce endless scrolling, ultra-processed foods, and multitasking. These can create dopamine overstimulation followed by emotional crashes. Replace with fulfilling habits like reading or creative hobbies.
- Connect — Don’t Isolate
Even short social interactions (with friends, family, or even baristas) improve mood and buffer against stress. Don’t underestimate the power of human connection.
- Sleep Like It Matters
Prioritize consistent, high-quality sleep. It’s foundational for emotional regulation, cognitive function, and resilience against stress and depression.
- Use the “Gratitude Interrupt”
When anxious or down, pause and name three specific things you’re grateful for. This reorients your mind toward the present and builds a buffer against negativity.
- Move Your Body, Shift Your Mind
Exercise — even 10 minutes — can elevate mood through endorphin and brain-derived neurotrophic factor (BDNF) release. Movement literally helps rewire your brain for better mental health.
These mental health hacks are great and can be super effective, but sometimes professional help is needed to combat chronic or intense mental health issues, so never be afraid or ashamed to reach out for help when you need it.
Copyright 2021, GoHealthier.com
