By Iolee Anagnostopoulou
Let’s face it, life can be tough sometimes, and our mental health often takes the hit. With healthcare systems around the world failing to prioritise psychological health, it’s time we took matters into our own hands.
Having been through a journey to finding emotional stability myself, I’ll share with you some mental health hacks that help me navigate the ups and downs of everyday life. Here are five simple yet powerful strategies to boost mental well-being and tackle stress and anxiety head-on.
- Love Yourself, For Real
I’ve realised that self-love isn’t about “you’re perfect the way you are” but about embracing growth. We’re all a work in progress for most of our lives, but becoming our own parent and truly nurturing ourselves is essential for building emotional resilience.
So start falling in love with the person you want to be and act as your own cheerleader. Practice self-work, understand your triggers, revisit and heal from your past traumas, and let go of destructive coping mechanisms that no longer serve you.
When you learn to love and respect yourself enough, you will be more selective of the thoughts you allow to enter your mind and, therefore, gain more control over your emotions.
You can incorporate self-love daily by embracing gratitude, mindfulness, and purpose. Most people are unhappy because they feel they have no control over their lives. Instead of letting feelings of helplessness prevail, strive to create the life you want for yourself and the world you want to inhabit.
And I don’t mean to become a millionaire tomorrow; set achievable goals that will give you a sense of purpose and bring you closer to your vision step-by-step.
Life’s a journey, and it’s happening while we’re too busy bitching about it and acting like victims of our own destiny. Flip the script and train your mind with simple daily mantras like ‘I am grateful to be alive today and to have a job/family. I love myself, and I’m mindful of what I put into my body and mind. I don’t need anybody else’s reassurance and no one else holds power over my emotions. I choose to be here and what happens in my life is up to me.’
2. Get Moving And Eat Selectively
Physical activity and balanced nutrition are undeniable linchpins of mental health. Healthy habits help our bodies achieve hormonal balance, impacting our mood, energy levels, focus, sex drive, etc.
As you can probably guess, that won’t happen if 90% of your food comes out of a box and you spend 8-10 hours in front of a screen while your muscles atrophy.
Ditch sugary snacks, processed foods, and the usual takeaway and start pre-cooking your meals for a noticeable shift. If, like me, you were never taught a proper eating regime, I strongly suggest seeking help from a nutritionist or a wellness app.
I started my nutritional journey with VShred, which included workout programs and monthly meal plans tailored to my taste and needs. After a year, I had enough skills and insights to take over myself. And let me tell you, selecting what goes into your body is a game changer, including your food for thought; switching your social feeds to self-care and improvement vibes makes a world of difference.
Regarding exercise, I suggest having everything you need within reach so you don’t get tempted by excuses like gym opening hours, poor weather conditions, or that lousy accountability buddy. Luckily, fitness content is abundant nowadays, and there are many enjoyable ways to stay active without hitting the gym, from fitness apps to follow-along workouts catering to any fitness needs, impact level, and time constraints.
Keeping your body in good shape with just 10-15 minutes of daily exercise can do wonders for your mental health. You boost your mood and reinforce that ‘can-do’ attitude that comes with testing your limits and taking charge of your health.
Personally, I’ve been working out following YouTube videos for the past three years, and I’m in the best shape of my life. And to all of you non-believers, Yes, abs can be made in the living room. I advise investing in a good, non-sliding mat and some home workout equipment that excites you, like core sliders, yoga blocks, kettlebells, gym balls, weighted skipping ropes, etc.
3. Put Boundaries And Learn How To Say No
Establishing boundaries—whether at your job, relationship, home or friendship circles—safeguards mental well-being by maintaining that delicate emotional balance that keeps our sanity intact.
For example, if you prioritise work and focus most of your energy there, your relationship, family life, or even your me-time will fall behind. This creates an imbalance that leads to stress, depression, burnout, and so on.
Let’s be honest; we often fail to set clear boundaries by agreeing to something we know will negatively impact us or simply not speaking up against it. One of my favourite self-help gurus, Dr. Gabor Maté, says, “Until you learn how to say no, your yeses aren’t authentic.”
Practice assertiveness, prioritise what truly matters, and learn to decline commitments that drain your energy. The world won’t fall apart if you don’t take that extra shift your boss requested. When something doesn’t work for you or oversteps your boundaries, simply find the nerve to say so.
It’s hard initially, especially if you’ve been conditioned as a people-pleaser. Still, it’s better than suffering the consequences later. Doing what’s right by you and having the guts to say no to something/someone feels incredibly empowering. It reinforces the concept of self-respect and being in charge of what happens in your life.
4. Reach Out For Support
Hardship is an inevitable part of being alive for some of us, perhaps more than others. And yes, we can’t control everything that happens to us, but what we can control is what happens inside of us—how we react to it and the impact we allow it to have on us.
Unfortunately, with dysfunctional families being the norm rather than the exception, most of us were never given the right tools to do that for ourselves. That’s why we often turn to destructive coping mechanisms our younger selves developed to help us get through tough times, be that alcohol, drugs, food, or another numbing agent in our procrastination game. The best thing you can do for yourself is accept that you don’t have to do this alone. In truth, you can’t.
Communicating our feelings with family, friends, and romantic partners is paramount for mental health. And that means routinely, not waiting until things explode. Having our feelings validated and accepting emotional support is an act of self-compassion and reminds us that we don’t need to have all the answers; we just need someone to ask us the right questions.
If you’re going through regular phases of emotional disbalance, reaching out to a professional will equip you with tools to navigate challenges effectively and work towards being happier, more empowered and driven. Take the time to find the right therapist for you and be patient with yourself while opening up to them. For affordable options, check out some mental health apps or contact local psychology schools for any residents providing therapy at a lower cost.
5. Fully Unplug And Disconnect
With most of us feeling trapped on a hamster wheel, it’s challenging to ‘unplug’ and simply be in our natural state. Regular breaks from technology and responsibilities rejuvenate mental clarity and recharge our often-drained batteries.
Take a break from being the mum, wife, CEO, cashier, nurse or friend everyone needs advice from, and reconnect with who you are beyond roles and obligations.
Establish weekly rituals that promote presence and nourish your soul, like bathing with mineral salts and scented candles, cooking your favourite meal, or reading a new book.
Embrace activities that recharge your batteries and make time for nature, hobbies, or a course on something you’re passionate about. You have to show up for yourself and consider your needs, prioritising self-care practices and keeping those promises you make to yourself.
In a world where mental health often takes a backseat, these five hacks have guided me toward a brighter, more resilient self. Like all things health, prevention and action are crucial for taking charge of our well-being and avoiding a crisis down the road.
As they say, make time for your wellness, or you’ll be forced to make time for your illness. Good luck on your journey of self-discovery and empowerment, and remember your mental health matters.