As the prolonging pandemic continues to negatively impact our mental health, it can be hard to stay positive where there’s no end in sight. Luckily, whenever we’re feeling distressed or low, our brain releases chemicals to help us feel good. These neurochemicals are called endorphins, which are considered natural painkillers since they stimulate opioid receptors in the brain to reduce discomfort. It also can provoke feelings of happiness and euphoria, according to the Mayo Clinic. By taking healthy actions, we have the power to boost our endorphins and conquer our emotional stress.
We spoke to Dr. Nina Vasan, MD, MBA and Dr. Shebani Sethi Dalai, MD, MS, American Board of Obesity Medicine (ABOM)-certified psychiatrists at Stanford Health Care. Dr. Vasan is the Chief Medical Officer of Real, an on-demand therapy platform. At Stanford, Dr. Vasan is the Executive Director of Brainstorm: The Stanford Lab for Mental Health Innovation, which researches and designs tech-based mental health and wellness products in partnership with Fortune 500 companies. Dr. Sethi Dalai is the Founding Director of Stanford’s Metabolic Psychiatry Clinic investigating the influences of nutrition, metabolism, and insulin resistance on mental health. Both doctors are also owners of Silicon Valley Psychiatry, a private concierge mental health and wellness clinic.
While this is not a replacement to professional care, here are ten steps you can take to boost endorphins, stimulate happiness, and keep stress and anxiety levels low.
1. Exercise
Engaging in physical activity can drastically improve your mental health. Studies have shown that aerobic exercises like jogging, swimming, walking, and dancing, can reduce anxiety and depression. “I encourage my patients to start with the scientifically-designed, high-intensity, New York Times 7-minute workout daily, as it is short, can be done anywhere, and the only equipment you need is a chair.” says Dr. Vasan. Make sure you stay active regularly – be it walking in your neighborhood or an at-home workout.
2. Practice mindfulness
Mindfulness refers to a psychological state of awareness, also known as being in the present moment. This practice has been proven to improve concentration, mental clarity, and emotional intelligence. Dr. Sethi Dalai says, “The practice of mindfulness involves noticing our feelings and bodily sensations, which calms our overactive and hyper-alert primitive systems – paving the way for making wiser choices.” There are many ways to practice mindfulness, such as mindfulness meditation and mindful writing.
3. Take deep breaths
Deep breathing not only has multiple physical benefits (like engaging your parasympathetic nervous system to help you relax physically), but it can also calm you down mentally. Taking even a few seconds to slow down and take some deep breaths can have a crucial impact and help you focus a little more on the powerful emotions you may be experiencing.
4. Practice gratitude
Altruism, the practice of selfless concern for others, has been proven to boost feelings of happiness and emotional well-being. Additionally, recognizing gratitude through a journal or jar is a proponent of positive psychology, linked to multiple mental health benefits like improved self-esteem and stress reduction. “Helping others and taking the time to recognize what you are thankful for daily has both immediate and lasting impacts on improving depression and anxiety,” says Dr. Vasan.
5. Sleep well
Sleep deprivation negatively influences your psychological state and mental health, according to experts. Moreover, sleep disturbances can intensify symptoms of many mental illnesses including depression, anxiety, and bipolar disorder. “Sleep is critical for memory, mood, immune function and much more. Aim to sleep for a minimum of seven hours to be well-rested.” says Dr. Sethi Dalai.
6. Go outdoors
Multiple research studies in the developing field of ecotherapy have shown a strong association between time spent in nature and reduced stress, anxiety, and depression. There are plenty of ways to spend time outdoors, even while social distancing. Take a phone meeting outside or enjoy a stroll in your neighborhood to boost your well-being!
7. Build community
There are so many benefits to connecting with others and building community. Dr. Vasan says, “Being connected to others not only makes us feel calmer but also gives us a sense of self-worth and belonging.” Additionally, building social relationships over time can form supportive groups, which are beneficial when you may be mentally distressed. Take the initiative to start a simple conversation with someone else, which can grow over time and blossom into communities.
8. Eat healthy
Eating nutritious meals are not just beneficial for your physical health, but also your mental health. Make sure to consume less ultra-processed and sugar-rich foods, which can negatively impact your well-being. “Minimally processed whole foods found in protein, fruits, and vegetables] are crucial to optimum brain health. These foods can reduce inflammation in the brain, which can positively affect your mental health, including mood and anxiety symptoms.” says Dr. Sethi Dalai.
9. Avoid addictive substances
While you may be tempted to escape your stress or anxiety with a glass of wine or a cigarette, addictive substances can damage your mental health. They may provide temporary relief, but can lead to long-term stress, unhappiness, and even addiction. Make sure to avoid alcohol and drugs from taking control and harming your brain health.
10. Give yourself a positive affirmation
While taking care of your mental health, it is important to treat yourself with kindness and respect. A practice you can engage in to improve your mood and increase self-compassion is to visit a positive affirmation daily. There are many ways to brighten up your day with affirmations, such as using an app full of motivational phrases or referencing a 365-day affirmation calendar.
