How To Improve Mental Health (FULL GUIDE)

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Mental health is the foundation of everything (money, relationships, freedom). When your mind is in the right place, everything else falls into line. Start here and success will follow.

In this guide, I'll cover:

• Sleep

• Vitamin deficiency

• Diet

• Exercise

• Relationships

• Money

• Accountability

Sleep

Sleep and mental health are closely linked. Inadequate sleep has negative effects on mental health.

A lack of sleep can cause:

• anxiety

• depression

• tiredness

• anger

• irritability

• sadness

• forgetfulness

As you sleep, the brain undergoes the removal of toxic substances that have accumulated throughout the day. When the brain is deprived of sleep, it can't effectively clear out these toxic substances, leading to a buildup that can impair cognitive function and potentially contribute to the development of neurological disorders.

ACTIONABLE STEPS:

• Have a consistent sleep-wake cycle

• Use the blue light filters on your devices 2-3 hours before your bedtime (this is known as Night Shift on iPhone)

• When you want 8 hours of sleep, 8 hours of bedtime isn't enough, rather go for 9-10 hours

• Do enough mental and physical work during the day or else you won't be tired when wanting to fall asleep (change up your daily routine if needed)

• Plan your day before going to bed and write every step down in your phone or journal

• Limit the use of stimulants such as caffeine, nicotine, and alcohol near bedtime

• Consistency is key. Our bodies crave routine.

Vitamin deficiency

Vitamin deficiencies can have a significant impact on our mood. Vitamin D deficiency, especially, is very common. Vitamin D deficiency has similar symptoms to those of depression, such as overwhelming feelings of hopelessness, sadness, and fatigue.

Lack of exposure to sunlight and various health issues can lead to a vitamin D deficiency. People who don't go outdoors often are more prone to experiencing a deficiency. During winter, a lack of UVB radiation in sunlight can prevent our skin from making vitamin D, which is known as seasonal depression. People who experience seasonal depression have lower levels of serotonin. Vitamin D can boost serotonin levels in the brain, which helps regulate mood.

ACTIONABLE STEPS:

• To ensure sufficient vitamin D levels, take a supplement containing 10 micrograms (μg) of vitamin D daily

• Spending more time outdoors can help increase vitamin D intake from sunlight

• Consider getting a blood test to check for any vitamin deficiencies other than vitamin D

Diet: eat bad, feel bad

Diet plays a significant role in our mental health. While anxiety and depression can have many causes, diet can contribute heavily to poor mental health symptoms. A healthy and well-balanced diet can improve our ability to think clearly, concentrate better, and have a longer attention span. On the other hand, a bad diet can lead to fatigue, impaired decision-making, and slower reaction time. The brain-stomach connection is very strong.

ACTIONABLE STEPS:

• Reduce highly processed foods

• Reduce added sugar

• Reduce alcohol intake

• Eat whole foods from high-quality sources

• Include healthy fats (avocado, nuts) and Omega 3s (walnuts, salmon, sardines) in your diet

• Consume plenty of fruits and vegetables

• Increase water intake

• Cook your own meals for a healthier and financially efficient lifestyle

• Cut out junk food and focus on whole, nutrient-dense foods

• Ultimately, tweak your diet to find what works best for your body

Exercise

Exercise has numerous positive effects on mental health. Physical activity can help to reduce anxiety and depression symptoms. Endorphins are released when you exercise. These "feel good" chemicals reduce stress and have a direct impact on your mental health. Depression causes physiological problems, like lowering your heart rate and blood pressure. Exercise raises your heart rate and blood pressure. Anxiety symptoms include things like muscle tension, irritability, and difficulty sleeping. Exercising and using those muscles alleviates those particular symptoms.

ACTIONABLE STEPS:

• Start exercising if you don't already.

• Gain more knowledge. Learn about calories in/calories out, bulk and cut, and calorie deficit.

• Find a form of exercise you enjoy. Customise your workout routine to one that you will enjoy doing.

• Take into account the different variables that would affect your training session. How much rest you take between sets, who you train with (just yourself or with a friend), and what time you train.

• Think about the journey. You have to be obsessed with this concept of progression. An active lifestyle is one of the best ways to add progress and a positive mindset to your daily life. Despite injuries, fatigue, or exhaustion, you will always get better and stronger with consistent exercise.

• The key point is: Start small and stay consistent. Over time, the positive benefits of exercise encourage you to stick to it.

Relationships

Relationships are one of the most important aspects of our lives, and having strong connections can lead to a happier, healthier, and longer life with fewer mental health problems. Social connections and good mental health are closely linked, as individuals who are more connected to their community, family, or friends tend to experience lower rates of anxiety, depression and higher self-esteem. Relationships can also offer a sense of belonging and purpose.

While relationships can have numerous benefits for mental health, they can also have negative effects, especially if they are with the wrong person. Being in a toxic relationship can cause a range of negative emotions, such as anxiety, depression, and low self-esteem. It can also lead to feelings of isolation and loneliness, even if the person is physically present in the relationship. All relationships involve some degree of compromise and reciprocity. However, when one person is consistently giving more than the other, it's important to rebalance the dynamic.

ACTIONABLE STEPS:

Learn how to say no

• Don't feel guilty for saying no to things that don't align with your values or goals.

• Remember that saying no is not selfish but rather a way to prioritise your own needs and well-being.

• Be okay with saying no to plans, toxic people, and taking on too much responsibility.

• If your "friend" can’t accept that you say no, they’re not really your friend.

Create boundaries

• Setting boundaries with friends and family is necessary for a healthy relationship.

• Creating boundaries with people, even if it’s friends who have been in your life since birth.

• Communicate your boundaries clearly and respectfully, and be willing to enforce them if they are not respected.

Cut off toxic people

• It may be necessary to cut off toxic people from your life to protect your mental health.

• Identify toxic relationships and behaviours, such as abuse, manipulation, or constant disrespect.

• Have the courage to distance yourself from these people or end the relationship altogether.

• Don't be afraid to walk away from bad jobs, friends, or partners that disrespect you.

Money

Money can have a huge impact on mental health. Lack of money is stressful and being under constant stress all the time isn't good for your mental health. Living paycheque to paycheque, not knowing if you can pay next month's bills, wondering how you’ll survive month to month. It is hard to experience happiness with consistency when there is a lack of money. Having money can relieve stress and provide a sense of security. Less stress = more happiness. Financial security can also offer more control over your life.

ACTIONABLE STEPS:

• You have two options: work for someone else or work for yourself. The latter usually demands greater effort and discipline. Not everyone is built for entrepreneurship. If you want to work a 9-5, by all means, go for it.

• If you don't: Learn a skill that can provide value to people and monetise it.  Figure out how to make your time worth more (I speak about this in another email).

• There's such a big focus on saving money and, while this is important, prioritise ways to make more money. Saving £1 on coffee isn't going to make you rich.

Accountability

Take accountability for your actions. It's important to understand that mental health is not always self-inflicted or our fault. But you must take ownership of your own well-being and take responsibility in every aspect of your life. Don't forget, sometimes the biggest thing standing between you and happiness is yourself.

Ask for help

If you've got any mental health issues, start dealing with them as soon as possible. Mental health is about maintenance. It's like an oil change. Don’t wait for your lowest breaking point to seek it out. Poor mental health will rob you of years of friendships and relationships.

If you have mental health issues that are more severe, see a professional.

I hope that was helpful. We’re just getting started. Plenty more value to come.

Talk soon,

- Ace