Five surprising ways to boost your mental health

We all understand the basics of good mental health; get enough sleep, stay active and try to avoid isolation. But, for many of us, eight hours’ rest a night and regular exercise aren’t enough – particularly when life poses out-of-the-ordinary challenges.

If you’re feeling weighed down at the moment, the following five activities are well worth a try. Each is backed by science and none requires a significant time commitment. For additional techniques and treatment options, check in with your GP.

Carve out some green time every day

Whether it’s heading to the park to exercise or simply relaxing in the garden, exposing yourself to greenery can have powerful positive effects. The theory, known as biophilia, suggests that humans have an innate attraction to lush natural environments that has developed over millennia. Scientists believe these environments automatically put us at ease. It even works in plant-filled rooms: a study by the University of Technology Sydney found that office workers became significantly less stressed when plants were introduced at work.

Learn about a favourite artist or discover a new one

We use words to communicate and, more often than not, to form thoughts. But our brains think visually, too – for example, when we see a hazard ahead of us or catch sight of someone we know. Viewing art activates the same parts of the brain, and if the work resonates with us, the benefits can be significant, from increasing blood flow to the brain by 10 per cent (which feels like being with someone we love) to reducing concentrations of cortisol, also known as the ‘stress hormone’. Check out some online art galleries – the Musee du Louvre, The National Gallery of Australia and The New York Metropolitan Museum of Art all have online content available.

Take a break from the present and embrace nostalgia

Mindfulness – which, in simple terms, is the practice of being ‘in the moment’ – is a proven balm for troubled souls. But taking a moment to reminisce also has its benefits. In fact, reminiscing about positive things has a demonstrable impact on our brain chemistry, dampening cortisol production and therefore alleviating stress. A simple and effective way to unlock the power of nostalgia is to open up a photo album. Or, you could phone an old friend and chat about old times. Either way, you’ll feel benefits in the here and now.

Enrich your diet with mood-boosting foods

Eating a healthy, varied diet is a no-brainer, but certain foods can have outsized benefits when it comes to wellbeing. If you generally eat white bread, white rice and pasta, switching to wholegrain alternatives can boost your body’s levels of an amino acid that facilitates the production of serotonin. Oily fish, particularly salmon, contains DHA fatty acids that can reduce anxiety, plus omega 3 acids that help your body distribute serotonin and dopamine. And fermented foods such as yoghurt and kimchi that are high in so-called ‘good bacteria’ have been shown to help alleviate depression.

Play a musical instrument or learn to play from scratch

It’s well established that musicians have nimble brains. For example, they react to stimuli faster than non-musicians. Now, a growing body of evidence suggests that playing a musical instrument can profoundly improve our wellbeing, too. A recent UK study found that 89 per cent of people who regularly play an instrument believe it positively affects their mental health, while a third say that the act of creating music alleviates existential angst. Simply listening to music has been shown to reduce anxiety and depression, and there’s no better way to listen than by mastering a tune and playing it yourself.

Read more:

• 5 free virtual book clubs you can join today
• Five smartphone apps to optimise your life
• Seven volunteering options for the time poor

Insurance is issued by AAI Limited ABN 48 005 297 807 trading as GIO.

This advice has been prepared without taking into account your particular objectives, financial situations or needs, so you should consider whether it is appropriate for you before acting on it.