6 Tips to Promote Mental Wellness Within Your Family

Amid close quarters and departure from normalcy, the recent coronavirus outbreak changed our lives in more ways than one. Not only did it bring life around the world to a halt, but several studies have also reported a dramatic impact of the pandemic on the general population showing higher levels of anxiety and mental health issues with a need to promote mental wellness. 

When a stressful life event clashes with poor parenting practices, lack of communication, and an unhealthy lifestyle, it disrupts the interpersonal and social rhythms of our day-to-day life. In such circumstances, one cannot help but wonder, “How do I maintain my family’s mental health during both good and bad times?”

If you are also stuck with this problem and are looking for a solution, the tips below might help you achieve and promote mental wellness in your family unit. 

1. Get an advanced degree in Applied Behavior Analysis.

Recent scientific research links severe covid-19 infection to an increased risk of pregnancy complications, which are, in turn, associated with a slightly increased likelihood of having a child with autism. Given the growing incidence of autism post-pandemic and the limited number of professionals qualified to apply behavioral intervention techniques, parents of autistic children may choose to enter the field of applied behavior analysis (ABA) as certified professionals. 

For those asking, “What can I do with a Masters in Applied Behavior Analysis?” here is an answer you would love. 

Enrolling in an ABA degree program can be your first step towards discovering a fulfilling pursuit outside of work. Even if you do not wish to make a career out of it, as a certified applied behavior analyst, you can help children and adults with mental, emotional, and behavioral disorders in your family in a variety of ways. Nothing beats the inner joy you feel when you witness the progress of a person in terms of how well they communicate with others, develop self-control, and have a better life in general. 

2. Spend quality time together. 

Regardless of who or how many members make up your family, it’s important to spend some time together every day doing something everyone enjoys. 

• Eat at least one meal together.  According to a 2015 Canadian Family Physician review, children and adolescents who ate with family felt more confident and performed better academically, with females having more positive results. The study also showed an inverse relationship between family meal frequency and certain psychosocial outcomes such as substance use, eating disorders, and depression. 

• Take a trip to the zoo or a museum. Visit the local zoo or museum on the weekend. Treat yourselves to lunch or a healthy snack afterward. Better still, plan a fun and affordable weekend getaway at a peaceful location where you and your family can rest, relax, and break the busy cycle. 

• Go out for a walk together. Walking together can be a simple, fun way to get your blood pumping while in the company of your loved ones. Plus, being out in nature engages all your senses (sight, touch, hearing, smell, taste). This itself is a fantastic way to improve mental health in your family. 

• Watch a movie. Choose a family movie, make some popcorn, and spend the evening indoors.

• Read a book together. While reading brings us joy, it’s also the best workout for your brain. One cannot emphasize the importance of family reading. The experience allows children and adults alike to build and strengthen their vocabularies. It helps them acquire important interpersonal skills like active listening, empathy, respect, compassion, and understanding. Select something the whole family can enjoy and take turns reading a portion of it each night. 

3. Develop healthy sleep habits. 

It has long been recognized that high-stress levels, anxiety, and depression are associated with poor sleep quality. Regular sleep schedules are essential to maintain the body’s functions. It’s also one of the best ways to improve mental health. Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or days off.

Although the best times to go to sleep and wake up will vary among individuals depending on their age, study/work schedule, and sleep patterns, adults should aim for 7-9 hours of sleep each night. However, school-age children should sleep for a total of 9-11 hours daily. 

4. Move more, anytime, anywhere. 

Regular exercise does a lot more than prevent cardiovascular problems. It releases endorphins in your bloodstream, which are feel-good chemicals that, in turn, increase your self-confidence, help you relax, make you feel happy, and increase your concentration. 

Even if you spend at least 30 minutes every day engaging in moderate-to-vigorous physical activity (such as walking, cycling, or swimming), getting up and moving for at least a few minutes several times a day can play a significant role in boosting your mood and lowering symptoms of depression and anxiety.

5. Eat well and stay hydrated. 

Nutrition is essential for the brain as well as the body. A well-fed, well-hydrated brain is more likely to lead to a good mood and even better behavior. That’s one of the reasons parents encourage children to eat more fruit, vegetables, lean protein, and whole grains while limiting the intake of sugary drinks and high-fat and high-sugar snacks. 

As much of our brain is made up of water, if a person is dehydrated over an extended period of time, they begin to show signs of emotional dysregulation. Thus, if you want to keep yourself and your family in good physical and mental shape, keep a check on everyone’s daily water intake. 

6. Talk about how you’re feeling. 

One of the ways to improve mental health within our families is to normalize speaking openly about our mental health struggles. It’s important to check how everyone feels and discuss self-care strategies. Schedule a happy hour with your family members in your living room or over Zoom or a Facetime call before bedtime. Develop a practice of self-reflection. Acknowledge that your feelings and thoughts are normal and that talking about them is okay. This practice will help you and your family learn how to process negative thoughts and resolve conflicts while keeping your emotions in check. 

Wrap Up

Creating a positive mental health environment at home is important. Failure to do so can have a negative impact on relationships, academic performance, and more. With simple adjustments to your family’s routine and the addition of a few healthy habits, you can make a big difference in everyone’s physical health, mood, and overall well-being.