(Lighthearted music) - Have you ever wondered what healthy habits you should

add to your list of to-do's? We all should give enough time and intention to our
mental health, and what better way than to adopt some new, healthy habits along
the way. If you keep it a habit, sooner or later, it can feel like a part of you, so the
healthier, the better. Here are eight healthy habits to improve your mental
wellbeing.

Number one. Adopting an upright posture. Attention! - It's time to stretch out those
muscles and stand like you mean it. According to a study in the Journal of
Behavior Therapy and Experimental Psychiatry, upright posture can have a positive
e ect and reduce fatigue. The preliminary studies conclusions suggested that,
adopting an upright posture may increase positive e ect, reduce fatigue, and
decrease self-focus in people with mild to moderate depression. Are you hunched
over your phone right now, computer? How's that posture looking?

Number two. Practice positive thinking. Research continues to show that your
thoughts about yourself strongly a ect how you feel. The best way to change any
negative feelings you may have is to counteract them with a positive one.
According to psychologist, Patricia Harteneck, when we perceive ourselves and
our life negatively, we can end up viewing experiences in a way that con rms that
notion. Instead, practice using words that promote feelings of self-worth and
personal power. So instead of saying, I was horrible at my math test, use positive
words and self-compassion like, I'll study harder next time and then I'll do better
on the next test.

Number three. Take a walk in nature. My favorite. Ah, nature. Is there anything
quite like the green grass between your toes, the blue skies above your head, the
warm sun burning your nose, hm, forgot the sunscreen. A simple walk in nature
can have the ability to boost your mental wellbeing, according to research
published in the Journal of Positive Psychology. A 2019 study from Canadian
researchers found that merely ve minutes of contact with the natural world
improves mood, human health, self-esteem, and general emotional wellbeing.
According to the research study, results indicated that brief nature contact reliably
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 improves both hedonic and self-transcendent emotions. Time for a nice walk in the
park with your dog. Of course, don't forget to bring the sunscreen this time.

Number four. Hug someone. Sometimes we just need a hug. Maybe that's what
your parents once told you, and sometimes, they're right. According to ndings
from a 2011 study conducted by UCLA, oxytocin's receptor gene is linked to self-
esteem and optimism. Oxytocin is often known as a cuddle hormone. So I'm sure
you can guess what releases oxytocin, hugging, along with kissing, snuggling, and
physical touches. Hugging is a great way to release that hormone and perhaps
increase your self-esteem and optimism in the process. According to the study, life
scientists identi ed for the rst time, a particular gene's link to optimism, self-
esteem, and mastery, the belief that one has control over one's own life, three
critical psychological resources for coping well with stress and depression. Sounds
like a good hug is sure to give a boost to your mental wellbeing.

Number ve. Spend time with your furry friend. Got no one to hug? How about
your dog? Don't have a furry friend? Now might be a good time to get one. Need
to be convinced? A 2019 research study examined the e ects and cortisol levels
of college students who spent 10 minutes with animal visitation programs. The
students stress hormone, cortisol decreased with just 10 minutes of petting cats
and dogs. The research article notes, a 10 minute college-based AVP providing
hands on petting of cats and dogs provides momentary stress relief. So, when you
go on that walk in nature, make sure to bring your furry friend with you.

Number six. Exercise. Exercise is not only important for our physical health, but
our mental wellbeing as well. Regular exercise releases endorphins, which make
us happy naturally. According to an article from Mayo Clinic, exercise can release
feel-good endorphins, natural cannabis-like brain chemicals, endogenous
cannabinoids, and other natural brain chemicals that can enhance your sense
wellbeing. Hm, that dog walk in nature really will pay o .

Number seven. Get enough sleep. You mean they've heard adults need a good
eight hours of sleep each night. Well, you de nitely heard right. We need a good
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night's rest to recharge with enough energy for the next day. Not getting your eight
hours of sleep every day has been shown to negatively a ect your mental health.
What makes things worse is 60 to 90% of patients with depression also have
insomnia according to the Sleep Health Foundation. So, people whose emotional
wellbeing may already be su ering are possibly causing further health problems by
not being able to get their full rest. Not only do you get grumpy and groggy from
not getting enough sleep, but it's not the best for your emotional wellbeing in the
long run.

And number eight, keep a gratitude journal. Expressing gratitude can work
wonders for our mental wellbeing. Gratitude has been linked to increased
happiness, mental health, and improved wellbeing according to psychologist,
Patricia Harteneck. Harteneck notes that, the best researched method to increase
feelings of gratitude is to keep a gratitude journal, or write a daily gratitude list,
which means, every morning before that walk, write down something you're
thankful for, no matter how grand or simple. And at the end of the day, you know,
when you go to bed early for those full eight hours, write down a few more things
you appreciate before you hit the sheets, hopefully with your snugly pet by your
side. So, will you practice some of these habits? Which one will you try out rst?
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