Our mental well-being is an essential aspect of our overall health as human beings. Our mental health determines how we think, feel, and act. According to the MHA, 19% of adults in the United States were dealing with some kind of mental illness. This means that roughly 47 million adults in the US were struggling mentally. At Premier Family Medical, we care about all aspects of your wellness, this is why we have partnered with evolvedMD to increase our mental health services. Written below we have 7 tips that will help you better your mental health.

Mental Health Tips

1. Journaling

One of the best things you can do to better your mental health is to journal regularly. Not only is journaling incredibly beneficial for the mind, but it’s virtually cost-free. All you need is a pen and paper, or some kind of device if you’re more inclined to journal digitally. Journaling is a practice that has been shown to greatly benefit and strengthen emotional function. Journaling encourages you to be mindful of your experience and can help you sort through your emotions. By making journaling a part of your routine, you can identify common negative thoughts you have, triggers, and cognitive patterns that are affecting your mental wellbeing for better or worse. Getting to know the way your mind works will lead to greater emotional resiliency, and knowing how to help yourself get out of an emotional rut is a very valuable skill to have.

2. Eat Omega-3’s

Incorporating fish into your diet has the potential to positively affect your mood, and thereby improve your mental health. According to Mental Health America in an article about the benefits of omega-3s, “The prevalence of depression in a society is inversely related to that society’s consumption of fish: the more that people eat fish, the healthier the population, both physically and mentally.” Seeing as fatty fish is an excellent source of omega-3s, and omega-3s support proper blood flow to the brain, it makes sense that eating more fish leads to better brain health. When your brain has proper nutritional support, your ability to handle the ebbs and flows of life increases.

3. Talk to a Professional

Receiving help from a professional is your best option for getting a handle on your mental health. Premier Family Medical is proud to announce our partnership with evolvedMD. We want to make sure that our patients are getting the best care possible for both their physical and mental health. EvolvedMD is a leader in the integration of behavioral health services in modern primary care. With our partnership with evolvedMD, we are increasing our ability to help our patients struggling with all kinds of mental illnesses. Whether it be depression, anxiety, substance abuse, or several other issues, we have services that are clinically proven to reduce symptoms of mental illness. Our care providers are here to help you achieve maximum wellness in both the physical and mental aspects of your life as well as help provide community resources.

4. Spend Some Time in the Sun

Spending time outdoors in the sun helps regulate important functions in the body. Getting a sufficient amount of vitamin D can help influence your mood. Research done at BYU states that “if you’re able to soak up enough sun, your level of emotional distress should remain stable. Take away sun time, though, and your distress can spike.” Being aware of how much sun you’re getting every day, especially during the winter months, should help you stay in a better mood throughout the year. Prioritizing time spent outside is going to help you manage your emotions. Consider going for a morning walk, or completing some of your work in an outdoor setting.

5. Less Screen Time

Too much time spent on screens has been shown to negatively affect mental health. Studies have shown that adults with screen time higher than 6 hours a day were more likely to experience moderate or severe depression. High screen time is linked to sedentary behavior, less time spent fostering real relationships, and lack of sleep. This is a deadly combination when it comes to better mental health. To reduce the negative effects of too much screen time, try watching your favorite TV shows and movies while you’re exercising or with other people, and turning off screens an hour before bed. Technology has some truly amazing benefits, and using it wisely will help us reap the benefits of technology while avoiding as many of its disadvantages as we can.

6. Play Up Your strengths

When you feel your mental health begin to decline, it can be empowering to practice an activity that you feel you’re good at. By doing things that we are good at, and prioritizing our talents, our self-confidence increases and puts us in a better mood. If you like to play an instrument, a sport, garden, sew, cook, or anything else, make time for that in your routine. Feeling confident reinforces positive neural pathways in your mind, and that contributes to stability in mood and emotional resilience.

Schedule an Appointment for One of Our Mental Health Services Today

Premier Family Medical and evolvedMD have options for on-site and online services. To learn if you are eligible for our services, schedule an appointment with your primary care provider, and they will work closely with evolvedMD to determine whether or not you would benefit from participation in the program. After your primary care provider suggests that you participate, you will be able to schedule an appointment with one of evolvedMD’s licensed providers. For any questions, contact Premier Family Medical today.