How to “Reboot” Your Mental Health

Life can get overwhelming, and it's natural to want a "quick fix" so we can feel better. This article will present three simple ways to "reboot" your mental health. Keep in mind that while these things will not necessarily solve all of life's problems, they will help you feel better overall. And when you feel better, even if slightly, it will allow you to manage problems more effectively and mindfully. For this article, I will pull from Dialectical Behavior Therapy (DBT)’s PLEASE acronym.

P, L: Treat Physical ILlness

It’s important to take care when we’re feeling unwell. This may sound like common sense, but it is definitely worth naming. Especially in a culture like ours where we are encouraged to “push through” so much, it can be a radical concept to slow down and give our bodies what they need. Take the time to rest, go to the doctor, take appropriate medicine, and tend to your body’s needs.

E: Balanced Eating

I'm not talking about jumping on a diet bandwagon here. When I say "diet" what I mean is being intentional with the food and drink you consume. Everything you consume plays a role in your body's functioning, including your brain.

It's important to eat a balanced diet with plenty of whole foods and drink plenty of water to keep yourself hydrated and full of essential vitamins and minerals. If you crave sugar (like I do!), try replacing candy with a piece of fruit. If you crave salt, try replacing chips with salted almonds. Every little bit counts, so you don't need to change your entire diet to be effective. It starts with little steps and being intentional.

It can also be helpful to "feed" your brain by eating foods that are particularly great for brain health and functioning. Some of these foods include flax seeds, edamame, broccoli, blueberries, turmeric, seaweed, pumpkin seeds, oranges, nuts, coffee, green tea, and dark chocolate (thank goodness!).

A: Avoid Mood-Altering Substances

While substances like alcohol and recreational drugs may provide temporary relief from stress, anxiety, or difficult emotions, they can ultimately make mental health symptoms harder to manage. They may interfere with sleep, increase anxiety or depression, affect emotional regulation, and become a way of avoiding feelings rather than learning to navigate them. Prioritizing mental health means building sustainable coping skills, allowing ourselves to process difficult emotions, and finding healthy ways to manage stress.

S: Sleep

If you can do one thing to improve your mental health, it's getting quality sleep (and enough of it!). The amount of sleep needed varies depending on the person. Research tells us that the average adult needs about 8 hours.

Consistency is key, so try to stick to the same bedtime every night if you can. Additionally, try to rise at the same time every morning. Your body and brain will start to pick up on the cues after a while. It can be helpful to create cues for yourself by adopting a nighttime routine. Think of the five senses (vision, hearing, touch, taste, smell) and try to incorporate something for each into your routine. For example: dimming the lights (vision), turning on a sound machine (hearing), putting on comfy clothing (touch), sipping tea (taste), and lighting a candle or incense (smell).

E: Exercise

Exercise is a wonderful way to reboot mental health. Research shows that exercising for 30 minutes a day can be as effective as taking an anti-depressant (University Health, 2017). This is because exercise releases endorphins in the brain, which can improve mood as well as promote nerve cell growth. A study at Duke University found that 30-45 minute aerobic exercises 3x per week was effective in reducing depression.

The type of exercise is up to you, but consistency and intensity are the most important factors. Pick a schedule that works for you, even if it's only a few times a week, and focus on increasing your heart rate. If you can still talk but not sing, you are at an appropriate level of intensity.

A few exercise ideas are taking a yoga class, doing a workout video on YouTube, jogging, hiking, push-ups, jumping jacks, lifting weights, swimming, and playing sports.

In Conclusion

It can be difficult to manage life's problems if we don't feel great. By treating physical illness, eating a balanced diet, avoiding mood-altering substances, and getting adequate sleep and exercise, we can boost our moods and better prepare ourselves for dealing with the problems that arise in life.

If you find yourself struggling with any of these self-care practices (which we all do from time to time!), you’re not alone. Connecting with a licensed therapist can help you identify what you need, work through barriers to self-care, and develop a realistic, personalized plan to support your mental and emotional well-being. Remember, self-care isn’t about doing everything perfectly; it’s about taking small, intentional steps toward caring for yourself.