Improving Mental Health: Evidence-Based Strategies

Lifestyle, Nutrition & Prevention
Written By Alex Lowery

Mental health isn't just about how you feel — it's about how you function. When you're overwhelmed, distracted, or on edge, your physical health, decision-making, and even cardiovascular system take a hit. Whether you’re a tactical professional under constant stress or just trying to regain your footing, these evidence-based tools can help.

The Mind-Body Connection

Chronic stress isn’t just emotional — it can cause inflammation, increase blood pressure, raise cortisol levels, and even raise your risk of heart attack and stroke. That's why mental health management is part of whole-person wellness.

Evidence-Based Strategies That Work

1. Exercise Regularly

  • Boosts mood by increasing serotonin and endorphins

  • Reduces anxiety and depression symptoms

  • Even a 10-minute walk can shift your mindset

2. Prioritize Sleep

  • Sleep deprivation worsens mood, focus, and immune health

  • Aim for 7–9 hours in a consistent sleep window

  • Protect sleep like your health depends on it—because it does

3. Connect with Others

  • Isolation increases risk of depression and cognitive decline

  • Even tactical professionals need trusted connection—spouses, peers, therapists, faith groups

4. Practice Stress Management

  • Deep breathing, prayer, journaling, or meditation

  • Lower cortisol = lower heart strain

  • Use apps like Calm or Insight Timer if you need help getting started

5. Seek Professional Help When Needed

  • Therapy is not weakness—it's strategy

  • If you feel stuck, anxious, or burned out, talk to a mental health provider

Tactical Takeaway

You train your body — train your mind, too. Mental fitness is mission-critical. If stress is building, burnout is creeping in, or your focus is shot, it’s time to take action.

Medical Disclaimer: This blog is intended for informational and educational purposes only. It is not intended to diagnose, treat, or replace medical advice from a licensed healthcare provider. Always consult your doctor before starting any new health regimen or interpreting lab results. If you are experiencing a medical emergency, call 911 or go to the nearest emergency room immediately.

Alex Lowery

Alex Lowery is an entrepreneur, brand strategist, and the founder of Rural Changemakers, a platform built for the dreamers and doers shaping the future of small-town America. Based in Wesson, Mississippi, Alex blends her background in agricultural communications, digital marketing, and leadership development to empower rural leaders, small business owners, and changemakers to build bold brands, sustainable businesses, and purpose-driven lives.

With over a decade of experience and multiple ventures under her belt — including Middle of the Field Media, Sweet Bliss Candy Company, and Bat Sweet Crazy — Alex knows firsthand what it takes to grow something meaningful in the middle of nowhere. Through blog posts, podcast episodes, and practical resources, she shares real stories, rural strategies, and a whole lot of encouragement to help others break the cycle of “that’s how we’ve always done it” and start building what matters, right where they are.

https://alexjlowery.com
Previous

Antiplatelets vs Anticoagulants: Understanding Blood Thinners
Next

Troponin Explained: What Your Test Results Mean