Covid-19 has brought mental health issues to the fore. Both the pandemic itself—the fear, uncertainty, and loss—and the accompanying social distancing measures took a toll on many people’s mental health.
The pandemic triggered mental health issues in people who had never experienced problems before and exacerbated symptoms in people already diagnosed with conditions. During the pandemic, approximately 40% of US adults reported symptoms of anxiety or depressive disorders. This represented a significant increase over the 10% of adults who reported mental health issues before the pandemic.
Just like physical fitness, mental health is critical to personal wellness. Psychotherapy and medication can be prescribed by a professional to treat a variety of mental health issues. However, there are also complementary activities that anyone can do to improve their mental health, regardless if they have a diagnosed condition.
1. Running
Running has numerous physical health benefits: it can promote weight loss, improve cardiovascular health, and help build muscle. However, running doesn’t only take care of your body—it’s also hugely beneficial for the mind.
As you run, your heart begins to pump harder, circulating blood throughout the body at a faster rate to deliver life-giving oxygen. Your respiratory system also works harder as you breathe faster. As you continue to push your body, this triggers the release of endorphins, stimulating the body and producing a “natural high.”
According to research, running improve stress management and enhances our ability to deal with mental tension by increasing the body’s production of norepinephrine, a chemical that moderates our response to stress. Running can also minimize age-related cognitive decline, increase beneficial chemicals within the hippocampus, and protect the region of the brain responsible for memory and learning.
In addition, studies show that running can improve sleep length and quality. Being active five to six hours before bedtime elevates your core body temperature. As body temperature returns to its normal level a few hours later, this sends powerful signals that it is time to sleep.
Running also enhances cognitive function. Cardiovascular exercise stimulates production of brain cells and improves overall brain performance. Running increases levels of proteins connected with learning, decision-making, and higher thinking. It also promotes productivity: research shows that people who exercise regularly benefit from enhanced energy levels compared with their peers, making them more productive and creative.
2. Forest Bathing
For people with impaired mobility, or anyone simply seeking a slower paced, less strenuous activity, forest bathing is an excellent option. It provides an opportunity for people to get out into the fresh air and reconnect with nature.
The origins of forest bathing lie in Japan, where the activity is known as shinrin yoku. Forest bathing simply involves walking slowly among the trees, immersing yourself in nature, and breathing deeply.
To get started with forest bathing, the first think you need to do is turn off all digital devices. This promotes relaxation and mindfulness, allowing you to enjoy the sensory experience.
Instead of focusing on physical exertion, forest bathing prioritizes the psyche. Rather than racing through the trees, forest bathers slow down, savoring the environment as they move slowly and purposefully. This enables them to see and feel more.
While moving through the forest, you should take deep, long breaths, breathing into the abdomen, occasionally stopping to look, listen, and breathe in the experience. You can also try sitting quietly, focusing on your breathing. When thoughts of the outside world intrude—work, bills, family obligations—note them and then return to your breath without chastising yourself. Keeping your eyes open during all this enables you to enjoy the colors of nature. Studies reveal that greens and blues promote relaxation.
The recommended duration for a forest bathing session is around two hours, although beginners may prefer to start with a shorter experience.
3. Wild Swimming
Plunging into ice-cold water may not be for the fainthearted, but wild swimming has a meditative effect because it forces you to focus on the moment rather than your stresses and worries. Most of us are constantly bombarded by media and overstimulated by technology. Water can provide a welcome escape. Swimming in natural bodies of water—a lake, river, creek, pond, or the sea—allows you to enjoy the deeply restorative sight, sound, and feeling of the water around your body.
Wild swimming has been shown to have a positive impact on the immune system by improving the body’s natural response to inflammation. It reduces stress hormones as well. Research shows that repeated cold water immersion can reduce levels of stress hormones like cortisol in the blood.
Similarly, a study by scientists in Prague revealed that wild swimming increases concentrations of b-endorphins, serotonin, and dopamine, elevating mood and producing a post-swim high. Wild swimming may also increase endocannabinoid levels; the endocannabinoid system in the body is not fully understood, but it is thought to be involved in regulating mood, memory, appetite, and the sensation of pain.
Endocannabinoids aside, simply getting out in nature has long been shown to enhance mood. “Green exercise” can result in a more positive mindset, reduce anxiety, stress, and fatigue, and promote happiness.
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