We can all agree that 2021 was a particularly taxing year, but for those of us who were already dealing with mental health struggles, it was especially rough. In 2021, we still felt the lingering effects of the ongoing COVID-19 pandemic have certainly taken a collective toll on our mental health. We've culled some of the most impactful and least intimidating ways to take care of your mental health in 2022. This is your year and you deserve to make the most of it.

Get More Sleep

The more time you allocate to resting, the more efficient your performance will be when it comes to ticking items off your list. Getting between 7-9 hours of sleep each night is crucial to staying focused the next day. Depression and anxiety can definitely make a good night’s sleep feel impossible, but it’s important to catch those zzz’s. Your mind and body need that time to reset, and waking up tired will only bring you down. Give yourself a set bedtime and put your phone out of reach, and if your racing thoughts keep you awake, melatonin gummies or CBD might help you fall asleep faster.

Work Some Omega-3 Fatty Acids into Your Diet

Linked to decreased rates of depression and schizophrenia, omega-3s can easily travel through the brain cell membrane and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression. Fish oil supplements work, but eating your omega-3s in foods like wild salmon, flaxseeds, or walnuts also helps build healthy gut bacteria.

Take Five Deep Breaths

Stress has many physical manifestations, and this can include issues like stomachaches or other digestive problems. By changing your breathing pattern, you can trick your brain into suppressing your fight-or-flight sympathetic nervous system and increase your parasympathetic activity, or rest and digest. Not only will this make you feel calmer, but it will also help you digest your lunch better.

Try to Limit Refined Sugar and Add More Magnesium in Your Diet

Cutting back on added sugar (sodas, candies, pastries) won't cure depression, but it can help keep blood sugar levels stable, which can help balance your energy levels throughout the day. And while there's no such thing as stress-fighting foods, magnesium has been shown to help alleviate headaches and fatigue. So adding dark leafy greens, pumpkin seeds, avocados, and figs to your diet isn't a bad idea.

Volunteer Work with Animals

Volunteering has been shown to reduce stress, and according to the Human Research Animal Bond Institute, research has demonstrated human-animal interactions help decrease symptoms of PTSD, depression, anxiety, and more. Also, various research studies have concluded that taking care of animals can significantly lower blood pressure—petting animals has a calming effect. They also tend to get you more exercise by playing with them or walking them, especially dogs.

Plant a Garden