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4 Ways Scientifically Proven to Instantly Improve your Mental Health and Well being

Mental health and Well-being


Mental health and well-being are just as important as physical health and well being. A mental illness or challenge can be just as debilitating as a physical illness, just because you can’t see something doesn’t make it any less real than thing you can see, like a broken leg.

There are ways that can help you to deal with, relieve and even treat many challenges, such as anxiety, depression, ADHD, stress or low self esteem.

Here are 3 lifestyle changes and habits that are proven to help.

Nutrition

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Fun fact: Did you know that 95% of serotonin (the happy chemical:)) is produced in the gut!

This means that what you eat and drink has a huge effect on your mood.

So the saying ‘you are what you eat’ really is true! The mind and body connection is immense; what you put into your body has a vast effect on not only your body but the most important organ of the body, the brain.

Getting the right nutrition is crucial for a healthy brain and mental health. 

Are you tired all the time? Low in mood? An unhealthy diet literally effects the neurons in your brain, causing inflammation, leading to fatigue, depression and concentration problems etc. 

7 nutrients your mind and body needs:

  • Carbohydrates
  • Protein
  • Vitamins
  • Minerals
  • Fiber
  • Fats
  • Water

Physically active



Exercise doesn’t just have a positive impact on you physically, it’s also been proven to have huge benefits on your mental health and well-being. People who exercise are generally happier and more positive! 

Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. This is because of what is going on inside your brain whilst you are working out. When you exercise, your body releases chemicals such as dopamine and endorphins in your brain that make you feel happy. Not only is your brain releasing feel-good chemicals, but exercise also helps your brain get rid of chemicals that make you feel stressed and anxious. It’s a powerful medicine for many mental health challenges.

Ways exercise changes the brain

  • Stimulates neural growth
  • Releases endorphins
  •  Immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels
  • Reduces stress inducing chemicals

Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects, of course. This includes anxiety and ADHD. The chemicals that are released in the brain while active is the exact same as what their medications do.

Practicing Mindfulness (being present)



Practicing mindfulness is basically about awareness and being fully in the present moment. So many of us are so stuck in the past; regretting, over-analyzing, resenting and holding onto things that simply can’t be changed. Or in the future; worrying, anxious and stressed over scenarios that haven’t even happened yet, or may never happen (humans are amazing beings but we aren’t psychic)! When really all we truly have is the present moment, where you are right now, where your feet are.

Mindfulness practices can help us to increase our ability to regulate emotions, decrease stress, anxiety and depression. It can also help us to focus our attention, as well as to observe our thoughts and feelings without judgment.

Meditation is the best way to learn this. Many people think that meditation consists of just doing nothing, this is wrong. Meditation is an active practice of training the brain that has been scientifically proven to rewire and change your brain! Only 10 minutes of meditation daily will have significant effects on you mentally.

 Researcher Madhav Goyal and his team found that the effect size of meditation was moderate, at 0.3. If this sounds low, keep in mind that the effect size for antidepressants is also 0.3, which makes the effect of meditation sound pretty good.

Learning a new skill (like online courses)

Learning new skills and putting yourself out there gives you a sense of purpose, builds self confidence, raises self esteem and is also a great way to connect with others. It activates the release of the ‘feel-good’ chemical dopamine in the brain and helps you cope with the stress and strain of everyday life while increasing your energy levels and immunity. 

Neurologists tell us that learning a new skill changes the physical structures of the brain. By stimulating neurons in the brain. Leading to HUGE mental health and well-being benefits and improvement.

Online courses are a great way to do this!

For help on:

  • Finding what online courses or skills you would be interested in learning
  • Getting FREE access to all our online courses
  • Getting further help and training on dealing with mental health
  • Further help into work (with 1-1 training and support)

Call us on 01736 753933

Layla will help you with any questions and guide you to where you want to be.

All of our courses and training is fully funded and flexible to your needs, you just pick which one/s stand out to you and you’re ready to go! We also provide free help into work, one of our specialists will support you every step of the way, train you and connect you with employers and job roles of your choosing.

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