7 Small Home Changes That Can Boost Your Mental Health

 

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When life gets stressful, home should be the one place that feels calm and comforting. But if your space is full of clutter, harsh lighting, and stuffy air, it can do the opposite. The good news? You don’t need a full renovation or loads of money to turn things around. A few small changes can make a big difference to your mood, and most of them are easy to do on a weekend.

Clear the Clutter First

You don’t need to become a minimalist overnight, but it’s amazing how much better you can feel after a good tidy-up. Clutter can make a space feel chaotic, and when your space feels chaotic, your brain follows.

Start small. Pick one surface. Clear it. Wipe it down. Put back only the things you actually use or love. Then move to the next one. You don’t have to do the whole house in a day. Just make a start. You’ll be surprised how much calmer the room feels after just ten minutes of sorting.

Use Light to Your Advantage

Natural light can lift your mood, help regulate your sleep, and even improve your focus. So open the curtains during the day and let the sunshine in. If you’ve got heavy curtains or blinds that block too much light, think about swapping them for something lighter.

For the evenings, go softer. Harsh white lights can feel cold and overwhelming. Try warm white bulbs instead, or add a couple of soft lamps. Fairy lights or LED strips are cheap and cheerful, and they can turn a gloomy corner into a cosy nook without much effort.

Bring in Some Greenery

You don’t need to be a plant expert to enjoy the calming effect of greenery. Even one plant on a windowsill or shelf can make a difference. If you’re not confident with the real thing, or you just don’t want the hassle, there’s nothing wrong with using faux plants either. They look great, don’t die on you, and still give your space that fresh, earthy feel.

Plants (real or fake) can break up bare corners, soften the look of a room, and give you something nice to look at when you're feeling a bit low. If you do fancy trying a real one, snake plants and pothos are really easy to look after.

Make One Corner Just for You

It doesn’t have to be big. It could be a comfy chair, a space near a window, or a spot at the kitchen table. The point is to claim a corner that’s just for you and make it somewhere you actually want to spend time. Add a blanket, your favourite mug, a book you’ve been meaning to read, or anything that makes you feel good.

Having a little retreat within your home can really help when everything feels too much. It gives you a place to take five minutes for yourself without distractions.

Scent Can Really Shift the Mood

It’s easy to forget how much smells affect how we feel. A calming scent can help your brain slow down, especially at the end of a long day. You don’t need fancy candles or an expensive diffuser. A cheap essential oil burner, a wax melt, or even a room spray can do the job.

Lavender, chamomile and sandalwood are all known for being calming. If you need something more energising during the day, try citrus or peppermint. Play around with what works for you.

Get the Noise Levels Right

Sometimes, silence is golden. Other times, it can feel a bit too quiet. Pay attention to what sounds help you feel calm. Maybe it’s low music, the sound of rain, or gentle nature sounds. A small speaker or even a YouTube video on your phone can turn a silent room into something soothing in seconds.

On the other hand, if outside noise is stressing you out, try using thicker curtains or a white noise machine to block some of it out. Even a rug or wall hanging can help absorb sound and make a room feel less echoey.

Add Personal Touches That Make You Smile

You don’t have to follow trends or match everything. Your home should make you feel good. Put up photos that bring back happy memories. Frame that doodle your kid made. Display a souvenir from a holiday. These little things tell your brain, “This is my space, and it matters.”

And that really is the heart of it. When your home feels like you, and it works for how you live, it can lift your whole mood. It doesn’t need to be perfect. It just needs to feel like somewhere you can breathe.

Tips For Spreading Awareness About Health-Related Issues

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Health awareness, including both physical and mental well-being, is a topic that has witnessed increased attention, especially in the past couple of years. The COVID-19 pandemic was a tragedy that put a lot of strain on individuals and families with respect to their health. Naturally, global communities are now focusing efforts and resources on raising awareness about health-related issues. 

Although various projects are underway across the world to achieve certain awareness objectives, the collective responsibility falls on every member of society. As a dutiful member, you have a certain part to play in raising awareness about certain challenges wherever and whenever possible. Whether at home, your workplace, or a community center, take up some role in this regard. 

Here are a few ways in which you can do this: 

1. Start with men and their health 

While there is a lot of emphasis on women and their mental as well as physical health, not much is said about the same for men. There is a substantial strain attached to balancing families and professional lives, along with a host of other issues. These things can sometimes take a toll on the strongest men leading to burnout, anxiety, depression, and even more serious ailments like cardiac diseases. 

You can take the initiative by looking after the people around you. Whether it is colleagues, junior team members, friends, or relatives, try to have certain empathy toward them. Most men don’t say it out loud, even when they are struggling. Make sure you stay aware of certain issues and figure out ways in which you can support them. 

 2. Study public health 

If you want a more direct approach toward raising awareness, enrolling in an online masters of public health and pursuing a relevant career is ideal. Public health is a comprehensive science that includes teaching individuals how to tackle some of the most challenging problems in communities these days, and facilitating people in various segments of society and educating them about prevalent healthcare practices. 

Although this may seem like a more immersive approach to raising awareness in society, it has a wide variety of benefits. As a degree holder, you have access to a broader range of change-making careers and avenues. From non-profits to various other charitable causes, you can dedicate time and effort towards making the world around you a better and healthier place. The right education leads to nourishing skills in you that can be utilized to serve the community via a prolific career. 

3. Focus on mitigating socially-acceptable addictions 

Yes, there are a few health-damaging addictions that are generally acceptable in society. Smoking, alcohol, and, more recently, social media are a few examples of these addictions. For a long time, research has been highlighting the detrimental effects that each of these has not just on individual health, but also on society at large. If you are in any position of authority, you can work on initiatives that tackle these addictions. 

If you are a smoker or have any other habit that may be considered an addiction, start by working on yourself. Lead by example! When you are working on shunning the addiction you have, you can find yourself in a more commanding position to make people around you aware of the problem at hand. You’ll see that people respect you more because they see you as a man of action rather than just words. 

Here’s how Exercise could Really Benefit your Mental Health

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If you want to try and improve or just support your mental health, then you are not alone. Many people in the world want to try and help their mental health to be the best it can be and why shouldn't we? Life is too short to feel sad, depressed and lethargic. Change won't just come with wishful thinking though, you need to take active steps to try and turn things around. If you want some help, then take a look below.

Anxiety

Exercise is a natural treatment for anxiety. It is ideal for relieving stress and believe it or not, it can also boost your mental energy. It releases a lot of endorphins, which are those feel-good hormones that we all love to experience. Anything that you can do to try and get moving will help you, but it does help to pay attention instead of zoning out. So, if you're running try and take note of the sensations you feel when your feet hit the ground, or even the rhythm of your breathing as you take a brisk walk. If you can do this, then you will soon find that you can take better note of your physical conditioning and that it is also possible for you to improve the thoughts that are running through your head. If you are keen on the idea of a cardio program, then you can take supplements to support that. Learn more now.

Stress

When you are under stress, have you ever taken note of how your body feels? You may feel as though your muscles are tense in your shoulders, your face and your neck. You may also find that you experience neck pain and headaches too. You could also experience a rapid pulse or cramps. The worry of being stressed can also cause more stress to your body, which is the last thing that you need.

Exercising is a very good way for you to try and break this cycle. It helps to release endorphins into your brain, and it also helps you to relax your muscles. This helps you to relieve tension in your body. The body and the mind are closely linked and if you can get to the point where your body feels great then your mind will too. Activities like yoga or pilates are gentle and you can start easily but they will make the world of difference to how you feel and also, in time, to your health, strength and flexibility.

Getting a Better Nights Sleep to Help your Mental Health

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{This post has been commissioned by TEMPUR®}

The average British adult gets 6 hours and 42 minutes sleep per night (1), making me very much average. I had to chuckle when I looked at my FitBit and saw that lasts weeks average was 6 hours and 46 minutes, and yet I still feel tired many days. I’m not alone though, as we Brits are trying all sorts to help us improve our sleep quality – meditation, exercise or seeking professional help for our mental health or sleep issues.  In fact, there is no shortage of products to help aid a restful nights sleep with people trying everything from CBD oil to specially designed skincare products.

Mental health is an area of keen interest now, and I am so pleased to find that some of the stigma and secrecy is being shed. It is of course OK to admit you have depression, anxiety or any other number of mental health disorders, and to seek help for them. As someone who had late-onset postnatal depression after having my twins and occasionally suffers from bouts of anxiety, I know that I feel much better and more in control I feel when I am sleeping well. The benefits of good quality sleep really can’t be under-estimated, and it’s easy to recognise when I am deficient in sleep as I am irritable, lack concentration and the simplest things can phase me.

This week is the UK’s Mental Health Awareness week (13 – 19^th May 2019) and this year they have chosen to focus on mental health and body image. Another hot topic, and in this image-driven society, one that can be challenging. I was interested to read the findings of the mental health survey commissioned by TEMPUR®, which found that only 38% of Brits say the quality of their sleep is good or excellent (1) and 30% recognise that poor quality sleep impacts their mental health.

Why Mental Well-being Should Be On Your Family Health Agenda

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When you think about healthy lifestyles, what springs to mind? Most of us tend to think about being active and eating well. Although it’s incredibly beneficial to move more and stick to a healthy diet, don’t underestimate the importance of mental health. For many of us, being healthy is all about having a trim, functional body, but it’s also essential to keep your mind in check. As mental health dominates discussions in the media, is it time to add it to your family health agenda? We all want to be happy, confident, and content and here are some tips to promote mental well-being in your household -

1.  Talk openly 

We live in an age where we’re more connected than ever, but we’re also lonelier. This bizarre juxtaposition can take its toll on both adults and children. Social media and 24-hour access to the Internet can make you feel like you’ve got friends, but many of us go for days, even months without having face to face conversations with people we claim to love and cherish. If your routine consists of the kids coming in from school and firing up the laptop or spending hours on their phone, now is the time to try and introduce periods of time when you can put your phones down and talk. Talk about your day, share funny stories, and chat about how you feel if you’ve had a bad day or you’re feeling a bit stressed. Set a good example for your children. If you bottle everything up, or you devote too much time to chatting online, there’s every chance that your children will follow suit.