Maintaining Mental Health Is Crucial: 6 Science-Backed Ways To Do It

At the end of each year, we all get a glimpse into how the world has been thinking with Google's Year in Search recap. And in 2021, along with less consequential queries like how to move with plants and what is retrograde, the question of how to maintain mental health was on people's minds and search fields more than ever before.

Whether it's conquering a new fitness goal or learning a new language, positive psychiatrist Samantha Boardman, M.D., says that setting daily challenges for yourself will help you build resilience and mental strength. As she explained on a recent episode of the mindbodygreen podcast, there's research to show that the more experience we have overcoming small, self-inflicted obstacles, the better prepared we are to stay steady in the face of future problems that feel higher stakes. These daily challenges can also increase our sense of confidence and trust in our ability to navigate hardship.

While sitting in front of a Zoom screen all day may seem innocuous enough, new research published this year1 found that sitting for too long can harm mental health. The study in Sport Sciences for Health found that even people who were getting the recommended 30-plus minutes of daily exercise had worse stress levels, mood, and overall well-being after staying seated for more than eight hours a day. All the more reason to shell out for a standing desk, or at least break up long bouts in front of the computer.

The gut-brain connection is real, and researchers are now confident that certain foods can promote mental health. In her article published on mindbodygreen this summer, holistic psychiatrist Nicole Lippman-Barile, Ph.D., recommended loading up on leafy greens, olive oil, berries, and seafood due to their mix of brain-supporting vitamins, fatty acids, and healthy fats.

Pair your Mediterranean-inspired diet with exercise, mindful practices like meditation, and a stress-easing supplement to further tend to the mind-body connection.*

Another important tidbit we learned this year: Reflecting on previous accomplishments can make us more resilient to future stressors. A February study in the journal Emotion found that people perceived negative experiences as less distressing after thinking about a time when they overcame a challenge. Those who just reflected on positive memories that did not involve a sense of accomplishment fared worse. When obstacles arise, trusting in your ability to navigate them is key, so consider this your reminder to reflect on your wins often.

We've all felt our mood lift after a phone call with a friend—and now we have research to back the feeling up. In one small study published this spring2, having a conversation with a friend seemed to actually lower women's cortisol levels during challenging times. There's nothing like a friendly phone call a day to keep stress at bay, so go get dialing.

It's not hard to believe that spending time in nature can work wonders for mental health and mood. And one study this year really demonstrated just how restorative outdoor access can be. The research3, conducted in Germany, found that the more trees that lined the streets of a neighborhood, the lower the prevalence of mood-balancing aids used by its inhabitants. If you needed another reason to immerse yourself in—or at least gaze out at—greenery today, this is it.