Sometimes, life can seem tough for no apparent reason, even when you do everything right! Feeling despair is easy in such situations, but do you know you can boost your mental health using simple and scientifically-backed ways, no matter your current situation?
That’s where positive psychology comes in! Applied positive psychology focuses on life’s positive experiences, events, and influences to help you feel fulfilled and happy. In this article, I’ll share 12 ways to boost your mental health and wellness using positive psychology quotes.
Get ready to feel inspired, and, who knows, you might even learn something new!
1. Start Each Day With Gratitude
Focusing on what’s not working is the quickest way to feel depressed, and that’s not how you want to kick off your day.
Make it a point to start each day with a positive attitude by deliberately acknowledging and appreciating the good things in your life. Doing this reduces feelings of anxiety and stress and, in turn, improves your mood.
However, finding the positives is much easier when things go your way. It takes serious effort to be truly thankful when your world is falling apart. But that’s what true gratitude is.
As this positive psychology quote says, “When it comes to thinking about gratitude, it’s common to reflect on those things we appreciate in our lives. But there are many twists we can take with gratitude. For instance, we can be grateful for things we don’t have.” – Tina Hallis
2. Look for Reasons to Smile and Laugh
A genuine smile and a hearty laugh are simple but effective ways to increase your happiness and boost your overall well-being.
As you go about your day, keep an eye out for the little things that can make you smile or laugh. The more times you laugh in a day, the better your mood and mental health. And that’s what adds up to a happy life.
Jellis Vaes, a mental health coach, puts it this way, “Let me tell you a big secret ― the secret that many do not know about happiness. Happiness is not something some people have, and others do not; happiness is a practice – a skill that you get better at by practicing positive and empowering thoughts daily. The simple reason why so many are traveling a dirt road towards happiness is because they practice the opposite every day: anger, hate, sadness, sorrow, loneliness, etc.” – Jellis Vaes
3. Learn How to Handle Stress
Don’t let yourself get bogged down by the challenges of daily life. Shift your perspective when stress comes knocking so you can thrive despite the challenge.
However, you’ll need a few practices up your sleeve to help shift your perspective. Meditation, gratitude journaling, and positive self-talk can help you see things in a different light.
Make these practices part of your daily routine to see remarkable results. Here’s a positive psychology quote to drive the point home:
“Practicing positivity is like brushing our teeth — it doesn’t last, so we have to repeat often. That’s where the effort and practice come in.” – Tina Hallis
4. Do Things Differently
Routines are great, but changing things up a little every now and then can rejuvenate your mind and renew your mental energy, especially when your schedule becomes monotonously stressful.
Give yourself permission to try new things; start a new hobby, try a different sport or exercise, or vary your jogging route to keep things interesting. Occasionally doing things differently makes you more alive.
“If you always do what you’ve always done, you’ll always get what you’ve always got.” – Henry Ford
5. Take Care of Your Body and Mind
Make time to care for yourself, no matter how tight your schedule is. Self-care is one of the greatest gifts you can give to yourself because it keeps your body and mind in good shape.
You do your physical and mental health a world of good and serve others better when you prioritize caring for yourself. Remember, “Self-care is not selfish. You cannot serve from an empty vessel.” – Eleanor Brown
Caring for yourself is easy; just be sure to:
- Exercise regularly
- Get enough sleep
- Eat a healthy diet
- Take time to rest and relax
- Engage in hobbies and enjoyable activities
6. Cut Back on Screen Time
According to research, spending too much time in front of screens doesn’t only chip away at your productivity; it can cause sleep problems, social isolation, and poor posture.
Besides, excessive use of highly visual social media platforms, like Instagram and Snapchat, can make you compare yourself to others unknowingly and may lead to negative thoughts and self-image, anxiety, and unnecessary stress.
You want to balance screen time with other activities to improve your mental health and wellness. Set time limits for using social media and be mindful of the time you spend using digital devices.
“Face-to-face conversation is the most human — and humanizing — thing we do. It’s where we develop the capacity for empathy. It’s where we experience the joy of being heard, of being understood.” – Sherry Turkle
7. Serve Others
Volunteering your energy, time, and resources to help others, especially those who can’t repay you, can be emotionally rewarding and creates a sense of purpose.
Whether you volunteer once in a while or help others daily, your mental health gets a boost, and you feel good about yourself each time you help someone in need.
But don’t wait until you have everything to help others.
This positive psychology quote says it better, “Life can be unforgiving when distributing pain. When you hurt, help; the more you hurt, the more your help. Pain starts to die when love walks in.” – Janet Autherine
8. Practice Self-Compassion
Treat yourself right, always! Your self-esteem will thank you for it. Don’t be too harsh on yourself, even when you make mistakes, regardless of your flaws.
You will feel down sometimes; it happens to the best of us, and that’s okay. Acknowledge your feelings and know that they are valid. Don’t apologize for not always being at your best, nor should you beat yourself up for being weak sometimes.
Be kind to yourself; think of yourself as your best friend. Say nice things about yourself, even when no one is listening ― especially when no one is listening.
Let this quote encourage you to be more accepting of yourself, “We are what we think we are, so let’s start thinking good about ourselves.” – Aiyaz Uddin
9. Journal Your Thoughts
Hal Elrod, world-renown success coach and bestselling author, wrote:
“Writing in a journal each day allows you to direct your focus to what you accomplished, what you’re grateful for, and what you’re committed to doing better tomorrow. Thus, you more deeply enjoy your journey each day.” – Hal Erod
Jotting down your innermost thoughts gives you a chance to take stock of what’s going on in your mind. This simple activity helps you self-reflect, tap into inspiring ideas, and relieve stress.
Don’t know where or how to start penning down your thoughts and feelings? Feel free to use journal prompts to get started.
10. Celebrate Your Wins
It’s common to notice when we’re slacking or not doing enough to reach our goals. This puts us under constant pressure to perform and, sometimes, outdo ourselves. While this can be a good thing, we often ignore our wins unless they are massive milestones.
But a win is a win, regardless of size.
Acknowledging, celebrating, and being grateful for every small step that brings you closer to your big goals allows you to feel great about yourself, live more truly, and motivate you to do more.
“We are most ourselves, the most human, when we unabashedly immerse ourselves in the world with love and hope, gratitude and kindness.” – John Sean Doyle
11. Immerse Yourself in the Beauty of Nature
Spending time outdoors is one of the simplest ways to boost your mental health, positive thoughts, and improve overall well-being and life satisfaction.
The fresh air, natural beauty, and tranquil setting in the great outdoors have a calming and restorative effect and help create a more positive mindset.
Make time to explore the natural environment and connect with nature as often as possible. Who knows, you might even be inspired in your next big project.
“In every walk with nature, one receives far more than he seeks.” – John Muir
12. Stay in Touch With Your Support Network
Your risk of being sad and lonely and developing mental problems like anxiety and depression goes up if you lack meaningful relationships or social connections. Spending quality time with loved ones and supportive people is essential to staying mentally healthy.
Even if you can’t be in the same physical location as the important people in your life, find ways to stay in constant touch with them (through calls, text messages, or video chats).
Here’s a positive psychology quote that says it best: “Connection is why we’re here. We are hardwired to connect with others; it’s what gives purpose and meaning to our lives, and without it, there is suffering.” – Brené Brown