Small ways to improve your MH that aren’t exercise?

[imalittlethrowaway]

I’ve read a few of these threads and exercise is always the top thing that people suggest, but it doesn’t work for me. I don’t feel happy or better after doing it no matter what I do or for how long (for example completed the C25k over 5 months and made not a jot of difference to my mental health). Please don’t suggest that I just haven’t found the right thing for me yet as that’s not the case, it just simply doesn’t work for me!

So what other things can one do to improve MH?

Be nice to yourself

I do adult colouring, and have a sprig of jasmine in a vase next to my chair, which smells lovely and makes me breath deeply,
I go for a walk in the nearby woods in the cool of the evening.
I garden.
I try to spend more time living in the now, rather than fretting about the future.
I keep to a routine.

I like to make lists of small achievable goals. Usually like tidying something, or I'll take a photo of my untidy room and then clean it and take another photo. Seeing the before and after really calms me down, hard to say why!
Also doing a hobby that is just for you. I recently took up watercolours, and even though I'm not very good I find it relaxing to do.

Gardening and morning or evening walk i the woods help me too. If those aren't possible I also find keeping a notebook and before you go to bed writing down the nicest thing that happened today. It can be tiny, a DC smiling happily, a bird chirping. Take time to look out for those things and remember them.

Read a book.

Do some DIY - nothing like a job well done to feel like your day has been worthwhile.

Do some puzzles - the i and the Times newspapers have a good selection of puzzles daily, and both have put in extra puzzles for lockdown!

My DSD has started painting mandala pebbles, and having joined in with her on occasion, it is pretty absorbing and calming, and you can make something really pretty with minimal artistic talent!

Go through your cookery books and plan a week's worth of delicious new meals. Cook whilst listening to the radio/music/podcast.

The one that worked for me like charm, so I share it whenever possible is:
do something you've never done before every single day and acknowledge it by making a note of it in a journal at the end of the day with a quick comment on it. Can be tiny - trying a new flavour of coffee, scent of bubble bath, walking down a new street in your neighbourhood. You can start with lots of easy ones - listen to new radio stations, new podcasts, new music on spotify and you tube, download new apps, try a new game, a new author, subscribe to be sent a poem a day. Try exercise as part of this experience - try a new type of dance class - just once - or weight lifting or wild swimming. No need to do anything twice unless you want to.
Gradually add some slightly more daring things - visit a new place, do a zipwire or other physical challenge (juggling, tightrope, high swing, climbing a tree, abseiling, canoeing, horseriding etc). Learn a new language, start a course in a new subject - pottery, pattern cutting, etc. Be socially braver: speak to a stranger at a party (obviously once lockdown is over), speak first at a meeting, give a public talk etc. Overcome invisible life blocks (eg if you've never made a will/set up a savings account/don't know how to do online banking/create a website etc, do it.

You can google lists online of silly and brilliant and brave and sensible new things to do. I can link you to some if you want to PM me.

I did this and it got me off antidepressants after a decade of being on them. I have been off them for two years now. I still get bad days but if there are too many in a row, I go back and do it again.

For me, painting, gardening, nice bath, comfort tv or reading (books I read when I was a kid for example) and meditation (use 'Breethe' app but there are tons of apps out there). These are all really helpful when I'm feeling down or overloaded and good to keep at regularly. I do also find swimming, particularly in the sea, a walk, and a bit of yoga in the living room helpful too but I know you said not exercise.

If I'm worrying a lot, I use the 'worry tree' technique, also find the process of writing worries down helpful. And if I'm REALLY worrying a lot I use 'worry time' which is where you allocate yourself half an hour a day to worry and when those thoughts come in any other time, you say to yourself no - I have to save that for worry time. Sounds a bit bizarre but an effective CBT approach after a bit of practice.

A bit of self care. So I wash my hair, put some makeup on etc. Doesn't matter that nobody will see it, it helps me feel more in control and more able to face the day and never fails to make me feel a little bit better.

Gratitude journalling. There are apps you can get if you like or get a notebook. It works by changing your mindset to be looking for the positives around you. Just small things like a pretty sunset or the softness of a pet's fur.

Painting - either painting a room in the house or painting craft both are calming for me.
Adult colouring books
Baking/kneading dough
Singing in the kitchen while cooking lol even though I'm a terrible singer.
Walk along the river
Yoga (I know you said not exercise though!)

Here are some non exercise little things I do to help my mental health:
Time outdoors in nature - walks, gardening, reading a book outdoors.
Planning a meal and making it an experience rather than just cooking to eat - Trying a new recipe and making something more indulgent than I normally would
I try and have one self care/pamper night a week - a long bubble bath with full body MOT (exfoliating, shaving, a nice fancy smelling ‘treat’ moisturiser) and things like face masks and pedicures
Put on music when I’m doing chores - listening to happy playlists of songs that bring back memories while I’m cleaning or putting away laundry etc
DIY/upcycling/craft projects - the feeling of planning and completing a project at my own pace rather than for work always makes me feel good
When I see things online or in shops etc that I don’t need but fancy buying, I add them to a list on my phone, kind of like a wish list. Every few weeks I pick something from the list and order it, kind of like a treat/present to myself.
Aromatherapy - I have a cheap oil diffuser and love having an early night reading a book with a different oil in the diffuser, makes me feel really calm and content
Resolutions - rather than making big New Years resolutions each year which never last, each month I write down a few small goals I want to achieve

Thank you everyone, some great ideas here!

I still count walking as exercise 😅 I walk almost every day but doesn’t seem to make any difference. Will give some of the other ideas a go!

I listen to familiar, comforting audiobooks.

I’m another one who finds audiobooks helpful, especially gentle and familiar ones. They occupy my mind and stop it spinning in anxious circles, without being too demanding. I like children’s classics when I’m feeling especially down - some of my favourites have been Anne of Green Gables, The Secret Garden, and Five Children and It.

Pottering in my garden or just sitting in the sun with a book is also good.

I know you said not exercise, but gentle yoga practice is something I find helpful - not pushing myself physically, but sort of re-uniting my mind with my body in the present moment.

Sending some positive vibes your way - I hope the world seems brighter to you soon

Tending to plants helps me a lot. I wouldn't go so far as to call it gardening because it's just Two house plants and three potted plants outside.

I would never have thought it would do me as much food as it does. I get such a sense of calm when something good happens with one of them such as flowering or new growth.

Spend some time outside, even if it's just having morning coffee on your balcony/garden whatever.

Masturbation
Sex
Meeting with a friend, even via zoom, or a call
A pet
Dancing
Good food
Enough sleep
A relaxing bath with nice smellies
A walk
A cuddle from someone
A purchase that cheers you up

Nice smells - vanilla in my coffee, grapefruit shower gel, spices when cooking, wet dust after the rain, gin

Being outside, especially on the footpath between the fields and the estate (when I combine that with nice smell, eg mown grass or may it works extra well)

Listening to music, particularly stuff I knew inside-out at any point (you do have to be careful with nostalgic regret though - if you can deal with it and come through it's a bonus, if you can't it can make you feel shit)

A little while ago I stopped bothering about all my day-to-day clothes co-ordinating. Rather to my surprise, that rekindled the joy in the garments. It was decidedly weird to look at my socks as I put them on and feel a little leap of delight...

@merryhouse - I like the sound of grapefruit shower gel - where is that from?

Rewatching favourite programs - I love "Ghosts"!

Listening to upbeat music - daydream believer, chained to the the rhythm, wake up Boo etc.

Deliberately wearing colourful clothes.

Having things around the house that make me smile, little old trinkets on display.

Sitting in the sun with a coffee.

Watching the clouds and the birds.

Cuddling the pets.

A spoonful of chocolate spread.

Walking - not for the exercise but for the fresh air and being close to nature which is really relaxing (for me!)

Reading, writing, sketching. Anything creative that allows you to expel emotions or just express yourself.

A chat with friends. And sleep, sleep is so important for my mental health.

I’ve started sea swimming... I love it!
Journal, even if it’s just a few lines a day.
Write poetry
Draw mandalas
Be in nature.

I rescued a greyhound. I had no idea at the time that it would be the best thing I've ever done for my mental health! Just the sound of his breathing when he comes for a fuss immediately relaxes me.