10 Habits for Better Mental Health: Expert Advice from Dr. Daniel Amen

1. Exercise

Regular physical activity is essential for overall health, including mental health. Dr. Amen recommends exercising for at least 30 minutes a day, five days a week. Exercise not only improves physical health but also helps release endorphins, which can boost mood and reduce stress and anxiety.

Try This:

• Find Activities You Enjoy: Whether it’s dancing, hiking, or swimming, choose activities you love to keep yourself motivated.
• Mix It Up: Incorporate a variety of exercises like cardio, strength training, and flexibility exercises to keep things interesting.
• Buddy Up: Exercising with a friend can make workouts more fun and keep you accountable.

2. Sleep

Getting enough sleep is critical for mental health. Dr. Amen suggests aiming for seven to nine hours of sleep each night. Lack of sleep can lead to irritability, poor concentration, and increased anxiety and depression symptoms.

Try This:

• Create a Bedtime Routine: Establish a calming pre-sleep routine like reading or taking a warm bath.
• Limit Screen Time: Avoid screens at least an hour before bed to improve sleep quality.
• Sleep Environment: Make your bedroom conducive to sleep by keeping it dark, cool, and quiet.

3. Balanced Diet

Eating a healthy and balanced diet is vital for optimal mental health. Dr. Amen suggests avoiding processed foods, sugar, and excessive caffeine and alcohol consumption. A healthy diet should consist of plenty of fruits, vegetables, whole grains, and lean proteins.

Try This:

• Omega-3 Fatty Acids: Incorporate sources like fish and nuts to boost brain health.
• Hydration: Drink plenty of water throughout the day to stay hydrated.
• Mindful Eating: Pay attention to what and how you eat to improve your relationship with food.

4. Meditation

Meditation is a proven technique to reduce stress and anxiety and improve mental health. Dr. Amen recommends meditating for at least 10 minutes a day. There are various forms of meditation, including mindfulness, guided meditation, and transcendental meditation.

Try This:

• Start Small: Begin with just a few minutes and gradually increase your meditation time.
• Use Apps: Try meditation apps like Headspace or Calm for guided sessions.
• Find Your Space: Create a peaceful spot in your home dedicated to meditation.

5. Social Connection

Humans are social creatures, and social connection is essential for mental health. Dr. Amen suggests connecting with others regularly, including family, friends, and community groups. Isolation can lead to increased stress and anxiety.

Try This:

• Join Clubs or Groups: Participate in clubs, classes, or volunteer organisations to meet new people.
• Schedule Regular Meetups: Plan regular outings or coffee dates with friends and family.
• Virtual Connections: Use technology to stay connected with loved ones far away.

6. Cognitive Stimulation

Keeping the brain active and stimulated is critical for mental health. Dr. Amen recommends challenging the brain regularly through activities such as puzzles, games, and learning new skills.

Try This:

• Learn Something New: Take up a new hobby or learn a new language.
• Play Games: Engage in brain-stimulating games like chess or Sudoku.
• Read Regularly: Reading books, especially non-fiction, can stimulate your mind.

7. Positive Thinking

Negative thinking patterns can lead to increased stress and anxiety. Dr. Amen suggests focusing on positive thinking and gratitude. Keeping a gratitude journal or practicing daily affirmations can help shift negative thought patterns.

Try This:

• Daily Gratitude: Write down three things you’re grateful for each day.
• Affirmations: Use positive affirmations to start your day with a positive mindset.
• Limit News Consumption: Avoid excessive news exposure to reduce stress.

8. Mindfulness

Mindfulness is the practice of being present in the moment and fully engaging in the present experience. Dr. Amen recommends practicing mindfulness regularly, such as during daily activities like eating or walking.

Try This:

• Mindful Eating: Pay attention to the taste, texture, and smell of your food.
• Mindful Walking: Focus on the sensations of walking and your surroundings.
• Mindful Breathing: Practice deep, mindful breathing to stay present and calm.

9. Stress Reduction

Stress is a significant contributor to mental health issues. Dr. Amen suggests finding healthy ways to manage stress, such as exercise, meditation, deep breathing, or engaging in enjoyable activities.

Try This:

• Hobbies: Engage in hobbies that you enjoy to reduce stress.
• Nature Time: Spend time in nature to relax and recharge.
• Relaxation Techniques: Try techniques like yoga or tai chi for stress relief.

10. Therapy

Lastly, Dr. Amen recommends seeking professional help if struggling with mental health issues. Therapy can be an effective tool in managing symptoms and improving overall mental health.

Try This:

• Find the Right Therapist: Look for a therapist you feel comfortable with.
• Regular Sessions: Consistency is key for effective therapy.
• Explore Options: Consider different types of therapy, such as cognitive-behavioral therapy (CBT) or mindfulness-based stress reduction (MBSR).

References Lists:

1. Amen, D. G. (2015). The brain warrior’s way: Ignite your energy and focus, attack illness and aging, transform pain into purpose. Berkley.
   American Psychological Association. (2019). How mental health affects physical health. https://www.apa.org/monitor/2019/03/cover-mental-physical-health
2. Harvard Health Publishing. (2020). Food and mood: Is there a connection? https://www.health.harvard.edu/blog/food-and-mood-is-there-a-connection-201511168626
3. Mayo Clinic. (2021). Healthy fats: Why they’re important. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
4. National Institute of Mental Health. (2021). 5 things you should know about stress. https://www.nimh.nih.gov/health/publications/stress/index.shtml