How To Have a Mental Health Glow Up
The true glow up is internal: let this thought sink in for a second. Whilst the internet is flooded with tips on how to glow up physically, there is often little discussion about the true glow up - the mental health glow up. In this article, I am going to share 7 powerful ways to have a mental health glow up.
A mental glow up is about transforming your mindset, emotional well-being and overall mental health to become a more positive resilient and confident person. An internal glow up will not only lead to a happier life, but it is also the best and fastest way to also glow up externally
1. Start from the basics
The first step to a mental health glow up is to focus on the basics. Maslow and his hierarchy of needs explain the importance of taking care of your basic needs first. Maslow’s pyramid organises human needs with physiological needs at the bottom because they are the foundation of our wellbeing. Without satisfying these basic needs, we can’t build anything else on top (more on Maslow’s hierarchy of needs on my dedicated article).
2. fix your environment
It’s impossible to have a mental glow up if your environment is messy or uninspiring. Take some time every week to tidy up your space, ensuring that everything has a proper place. Beyond just cleaning, think about how you can elevate your environment. Consider adding decorations that align with the current season - whether it’s cosy Christmas decoration in December, Halloween vibes in autumn, or bright colours in spring and summer. A well-curated space can make a huge difference in how you feel and think.
3. digital detox
In my article “Break your phone addiction”, I discussed the negative impact that digital technology can have on our brains and mental health in general. Whilst it is unrealistic to eliminate digital technology entirely in today’s society, scheduling regular digital detoxed can be incredibly beneficial. Try setting aside one day a week where you completely disconnect - no phone, no laptop, no TV - nothing digital. If a full day feels daunting, start with just a few hours and gradually increase the time. This break from digital technology can do wonders for your mental health.
4. practice mindfulness
Mindfulness is all about being present in the moment with acceptance. It’s the practice of noticing when your mind wanders and gently bringing it back to the present moment. By observing your experiences with curiosity and acceptance, you create a space between yourself and your thoughts. This can help you become more aware of your body, thoughts and emotions, which in turn can reduce symptoms of anxiety and depression. Mindfulness can also increase your focus, which can in turn boost your productivity.
Contrary to popular beliefs, you don’t need to meditate to practice mindfulness. You can be mindful in almost any activity - whether it’s cooking, walking, listening to music, or eating. The key is to focus your attention on the activity at hand. If your mind starts to wander, simply notice it and bring your focus back to the present, without judgement. If you're interested in how to incorporate mindfulness into your daily life, check out my dedicated article on the topic.
5. cultivate gratitude
Gratitude consists in showing appreciation for the things you have in your life. It’s a powerful tool that can reduce negative emotions like resentment and envy whilst fostering a more positive outlook on life. Practicing gratitude can help your brain producing serotonin, which can improve your mood.
There are many ways to integrate gratitude into your daily routine. For example, every morning whilst having your code, you could write down or simply reflect on three things you’re grateful for. Alternatively, you could make it part of your night routine to end the day on a positive note.
6. reflect
Reflection is crucial for improving mental health, as it foster self-awareness, helps you understand your emotions, and reduce stress. It also enhances emotional intelligence and supports personal growth, building resilience along the way.
One of the best wats to incorporate reflection into your life is by journaling. Think of journaling as a form of self-therapy. It helps you process emotions, understand yourself better, and come up with solutions to your problems. If you want to make your journaling sessions even more reflective, try using journaling prompts. You can find plenty of prompts online, especially on Pinterest. Some are even designed for shadow work, which can improve your relationship with yourself.
7. assess your relationships
You’ve probably heard the saying “you are the average of the five people you spend the most time with”. If the people around you drain your energy and don’t uplift you, you mental health can suffer. Take a look at the people in your life and consider which relationships deserve to be nurtured, and which people you need to let go from your life. This also applies to social media. If someone’s posts don’t make you feel good about yourself, it’s time to hit the unfollow button. On the other hand, try to incorporate into your feed motivational and inspiring contents. Surround yourself, both online and offline, with people that uplift you and leave you feel energised.
conclusion
By incorporating these actions you will be on the right path for a mental health glow up. Remember that glowing up internally, is the best and fastest way to also glow up externally.