There’s an abundance of strategies aimed at enhancing mental well-being. Some are widely recognized: maintaining a regular exercise routine and ensuring adequate sleep. Others, such as taking magnesium supplements or subjecting oneself to cold water immersion, are less conventional and still being researched. Additionally, there are practices that exist in a legal gray area, like microdosing psychedelics.
However, amidst this array of options, my colleagues have uncovered self-care techniques supported by scientific evidence and readily accessible. I’ve personally turned to some of these in recent weeks, especially following a bleak and seemingly endless January. Perhaps you might find them beneficial too?
Admittedly, while these suggestions can offer relief, they may only go so far, particularly in the face of significant challenges or the exhaustion stemming from relentless global turmoil. Nevertheless, in a world where control is often elusive, here are some effective strategies:
Embrace nature
It’s no surprise that as National Geographic enthusiasts, we advocate for spending time outdoors.
Research overwhelmingly demonstrates the stress-reducing, mood-improving, and health-enhancing benefits of nature. How does it work? Studies indicate that observing the intricate patterns of ferns, flowers, mountains, ocean waves, and other elements of nature can increase alpha waves in the brain, associated with relaxation.
Our readers particularly enjoy «forest bathing»—a mindful hike through the woods—as a means of reaping these benefits. However, if outdoor excursions aren’t feasible, experts suggest alternative methods to bring nature to you, such as opening a window for fresh air or incorporating nature-inspired scents into your environment.
Tune in to bird songs
I couldn’t help but chuckle when my colleague Sarah Gibbens mentioned that she listens to bird songs to boost her focus at work. Yet, upon reflection, the idea seems quite ingenious. As Sarah noted in her 2022 article, research indicates that merely being in the presence of birds can uplift your mood.
Undoubtedly, the authentic experience of being outdoors surrounded by birdsong is likely more potent in terms of mental health benefits. Nevertheless, I might just opt for playing those soothing bird sounds next time I’m having a rough day.
Simplify your surroundings
While decluttering won’t cure diagnosed depression, as Daryl Austin highlighted earlier this year, it can still have a positive impact on your mental well-being. According to Joseph Ferrari, a distinguished psychology professor at DePaul University and an authority on clutter and disorganization, «You’ll feel less fatigue, increase your productivity at work, and significantly enhance your overall quality of life if you can master the art of decluttering and organization.»
Feeling motivated to declutter? Ferrari and other experts offer some insightful, research-backed tips on getting started. One particularly surprising suggestion is to avoid physically handling items while sorting through them for disposal, as studies indicate that touching possessions increases emotional attachment to them.
Reduce consumption of ultra-processed foods
I’ve always been aware that indulging in frozen pizza and chips isn’t great for my physical health. However, it wasn’t until I came across Janis Jibrin’s article in November that I realized these ultra-processed foods might also be exacerbating my anxiety.
Research indicates that individuals with diets high in ultra-processed foods—such as soda, candy, energy bars, and fruit-flavored yogurt—face a 44 percent increased risk of depression and a 48 percent higher risk of anxiety. Not exactly uplifting news!
Fortunately, Jibrin consulted experts for advice on eliminating these foods from one’s diet. One standout tip, courtesy of Ashley Gearhardt, a psychology professor at the University of Michigan, Ann Arbor, is to «treat yourself with compassion. It’s not your fault; you’re navigating an environment designed to entice you.»
Incorporate mood-boosting foods
On the flip side, your dietary choices can significantly impact your mental well-being. As Jason Bittel noted in a previous article, while there are no miracle foods to alleviate stress, consuming a balanced mix of vitamins, minerals, fatty acids, protein, and carbohydrates can elevate levels of happiness hormones like serotonin. Bittel sought recommendations from nutritionists for foods particularly effective in targeting these hormones, which will be welcome news for dark chocolate and banana enthusiasts.
Stimulate your feel-good hormones
Beyond dietary considerations, there are various ways to stimulate the release of dopamine, serotonin, endorphins, and oxytocin. A piece from 2023 offers examples of how to naturally boost these hormones, ranging from the dopamine rush following task completion to the serotonin release achieved through meditation.
For dog owners, there’s an added bonus: Studies indicate that interacting with your furry companion can evoke a stress-relieving surge of oxytocin.
Plan a getaway
It’s no secret that taking a vacation is beneficial for mental well-being. But what if circumstances don’t permit it? Research suggests that merely planning a trip can make a significant difference. As highlighted by my colleagues in our travel section during the pandemic, anticipatory joy from planning a trip «can substantially increase a person’s happiness.»
Perhaps it’s time to start mapping out a journey to one of the destinations featured in National Geographic’s 2024 Best of the World guide?
Take a bike ride
Undoubtedly, any form of exercise contributes positively to mental well-being. However, our family team revealed last year that bicycling stands out as one of the most beneficial physical activities for boosting mood. Esther Walker, a cognitive scientist and research program manager at Outride, a nonprofit organization supporting youth programming, noted, «Our research indicates that children who engage in regular bike rides report higher levels of mental well-being.»
While scientists are still unraveling the precise mechanisms behind the mental health benefits of cycling, it’s speculated that the demand for executive-function skills—such as coordination and navigating obstacles—during biking could play a role.
Explore light therapy
Seasonal depression affects many of us, regardless of whether it strikes in winter or summer. Researchers are actively investigating its causes, with the leading theory suggesting that the shorter days of winter disrupt our circadian rhythm, which is typically regulated by morning light exposure.
While therapy and engaging in hobbies are recommended strategies for managing seasonal depression, experts also advocate for light therapy, often described as «sitting in front of a bright box of light,» as my colleague put it. Curious about which light box is best suited for you? Here’s what the experts advise.