Refresh your mind and body this spring with some small changes

SALT LAKE CITY — Spring is a good time to renew yourself. Here are some small changes you can make to improve your mental health according to a local doctor. 

 

1. Digital detox

A digital detox can be extremely helpful and oftentimes necessary.

One way you go about this is trying to go a whole day without your cell phone at least once a week, said Dr. Aaron Hunt, a health and wellness specialist with Utah State University Extension.

“And that’s a challenge, right? With winter ending, we can be outside (so) it makes it a little easier.”

If not the whole day, try scheduling some time in your day to spend without any screen time. Additionally, Hunt recommends people monitor the notifications set on their phones.

” … Research has shown we’re super distracted by our phones even if they’re not next to us, if our watches are pinging at us or it’s vibrating across the room. So trying to just keep your notifications to the bare minimum can really help you stay away from technology.”

Hunt said he also encourages people to have more in-person social connections.

“We’re seeing across the board (that) loneliness, isolation rates keep increasing every year because we’re all turning to technology, which is a poor substitute for in-person actual connection with your family, friends, neighbors.”

2. Positive affirmations

Hunt defined a positive affirmation as something positive about your life or something you want to do. He said we tend to focus too much on the negative things, so it helps to practice writing and saying some positive affirmations.

“If you say them out loud to yourself, just when you’re by yourself, that can be impactful. And it really helps you build up self-confidence and really avoid that negative self-talk, which can be pretty damaging to our mental health.”

3. Sleep hygiene

A lot of people don’t get enough sleep, which is why sleep hygiene is important. Sleep hygiene refers to the healthy lifestyle habits that lead to quality sleep.

One healthy habit people can try is avoiding screens an hour before going to sleep. If you want to watch TV, Hunt suggested wearing blue light blocking glasses to avoid getting too much light in your eyes.

“Try to go to bed at the same time every night if possible,” Hunt added.

4. Learning new things

There are lots of benefits to learning something new, especially keeping our brain healthy.

“As we age, we can get into these situations where we avoid learning new things, (like) we think we know enough. But it encourages new formations in your brain and kind of strengthens memory and other things,” Hunt said.

5. Setting boundaries and saying no

This is a challenge that most people have difficulty overcoming.

“We always want to say yes to our friends, work, things like that,” Hunt said. “… But having a healthy work-life balance is super important, and you kind of have to say no to protect time so you have time for your health and wellness. If you don’t, you’re going to be doing too many things.”

Hunt said declining requests doesn’t make you ignorant and, instead, to view it in a more positive light.

“I try to think of it as you’re prioritizing your own health and wellness, which will help you be a better worker, better with your family, better with your friends. So don’t think of it as disappointing other people, think of it as an investment in yourself.”

“Start small”

You don’t have to check all five of these off your list at once. Rather, Hunt advised to do the opposite.

“The most important thing is (to) find something you think you will actually do and start small. Don’t try to do everything … The things that most likely fit with what you like to do, start with those and then, over time, you can just build off of that.”

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