--- title: 6 Tips to Improve Mental Health description: Stress & anxiety have recently taken on whole new meanings, & it’s important to keep your mental health a priority during these tumultuous and uncertain times. image: https://blog.ulliance.com/hubfs/CTA%20Watch%20a%20Video.png --- Enhancing People. 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Certain ingredients, like nuts, fatty fish or the dark chocolate used in t[hese energy bars](https://blog.ulliance.com/ulliance-healthy-cooking-energy-bars), have multiple mood-boosting properties. The act of cooking (if you enjoy it) [has its own benefits](https://www.psychologytoday.com/us/blog/fulfillment-any-age/201905/can-you-cook-your-way-better-mental-health), including the simple pleasure of savoring the aromas and being mindful as you chop, stir or roll. ### **Limit caffeine and alcohol.** Times of high anxiety may lead us to reach for things that, when we overindulge, can make uneasiness worse. ### **Exercise.** Regular exercise helps with happiness. According to the Mayo Clinic, physical activity stimulates various brain chemicals that leave you feeling happier, more relaxed and less anxious. Exercising outside gives the added benefit of getting some vitamin D. Aim for at least 30 minutes of walking, running or other [aerobic exercise](https://blog.ulliance.com/move-it-move-it-businesses-benefit-when-employees-get-regular-physical-activity) at least three times per week.  ### **Practice healthy sleeping habits.** Quality sleep is important to overall physical and emotional well-being. Good sleep helps to regulate our moods while we are awake. A lack of sleep can lead to cognitive impairment and general foul moods. Consider developing a nightly sleep ritual: Turn off electronics, do a few minutes of light stretching and take some slow, deep breaths before climbing into bed. The ritual will signal to your body that it is time for rest. ### **Perform deep breathing.** According to[a report from Harvard Medical School](https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response), deep abdominal breathing can slow the heartbeat and lower or stabilize blood pressure, helping to minimize or overcome physiological responses to stressors. The report suggests breathing in slowly through your nose, allowing your chest and belly to fully expand and exhaling out, slowly, through your mouth. Repeat until you’re feeling calmer. ### **Try relaxing.** Activities like meditation and yoga combine the anxiety-reducing techniques of exercise and deep breathing into one powerful practice. In [a report for the American Osteopathic Association](https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/), Dr. Natalie Nevins explains that “regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention and sharpens concentration.” --- ## [Download Taming Anxiety Toolkit](https://campaigns.ulliance.com/toolkit-to-tame-anxiety) ---  Anxiety affects everyone differently, create a custom anxiety toolkit that works for you. [![Create My Toolkit](https://no-cache.hubspot.com/cta/default/3690782/a32c1980-2b5f-4d36-b142-19e9ae769fda.png)](https://cta-redirect.hubspot.com/cta/redirect/3690782/a32c1980-2b5f-4d36-b142-19e9ae769fda) --- ### [Emotional Support and Resources for Employees](https://ulliance.com/get-a-quote/) --- The global quarantine has created a whole new set of stressors that have woven their way into the home and work lives of employees. 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