Feeling Down? Here are Simple Methods to Improve Your Quality of Life


Students in weightlifting class may seem sore and miserable, but they will not only be ripped, but mentally cleared

Countless teens and adults alike share a similar routine: they wake up, shower, get ready for work or school, go to work or school, come back, and sleep. Such a routine can become highly tedious and even tiring for many. However, there are many changes parents, teachers, and students can implement into their routines in order to improve their well-being and health.

Cold Showers

The thought of a cold shower can be threatening and intimidating. However, many studies find that cold showers can be increasingly beneficial to mental and physical health.

A recent study from the NCBI showed a 29 percent reduction in sick days and lack of attendance to work or school due to illness. Quality of life and increased productivity are among the other benefits of cold showers, no matter how chilly and uncomfortable they may seem.


Meditation has been practiced for millennia, according to Mayo Clinic. People who practice meditation tend to experience deep relaxation and tranquility in both mind and soul.

Meditation acts as the ideal mental-health supplement, like daily vitamins. Positivity, self-awareness, patience and creativity increase with meditation.

Contrary to popular belief, meditation is not simply thinking blankly, but focuses on helping mediators contemplate their bodies, minds and nature.

Focusing on various parts of the body, as well as concentrating on breathing, are the key components of meditation.


One doesn’t have to purchase a gym membership and exercise for an hour every day. According to the NCBI, aerobic exercises such as jogging, gardening, dancing and more have been proven to help with anxiety and depression.

The improvements to mood have been hypothesized to be caused by the increase in blood circulation to the brain due to the aerobic exercises.

Other benefits include improved sleep and endurance, stress relief and mood-improvement, increased energy and more. Due to its effectiveness, mental-health providers are able to provide exercise-based intervention and help to those in need.

In addition, according to everyday health, weight training is also beneficial to mental health, as it releases endorphins that elevate mood and energy.

Personal Experience

Like many people, I personally do not have a regular exercise schedule. However, in the times I have completed short exercises or athletic activities, I have felt a heightened sense of accomplishment. In addition, my quality of sleep was highly improved in comparison to normal days.

I have done a personal trial of meditation recently. A lovely, warm bath was filled, and I sat in the bath while listening to calming music.

I followed the methods used in Mayo Clinic, along with some personal twists on my meditation session.

Though it took a little bit to get into the feeling of meditation and focus, I felt deeply relaxed and clear after only 15 minutes. When I got out, I felt cleaner and more relaxed than I have after any other bath.

I have personally attempted a cold shower for the duration of a few seconds at the end of my normal, warm shower. It was highly refreshing and had a more energizing effect than caffeine.

So, these methods truly do work.

Other Experiences

AAHS school nurse Sarah Yankowski teaches meditation once a week and meditates herself on a regular basis.

“I meditate every other day for around 10 minutes,” Yankowski comments. She stated that meditation has improved her awareness, saying that the practice allows her to be more mindful and able to contain her emotions.

When I teach meditation, I teach [it] once a week. Breathwork is important. At home, I use a timer and also do guided meditation,” Yankowski adds.

Yankowski also uses essential oils and Palo Santos (similar to essence and incense).

In terms of additional ways to boost mental health, Yankowski also says that hiking and outdoor activity help her tremendously.

Sophomore Leo Nudi also enjoys meditation.

“It really helps me relax and makes me more productive,” he stated. He practices meditation by focusing on his body and his breathing. In addition, cold showers help him improve his blood circulation and energy levels.

All in all…

Cold showers, meditation and exercise may not be solutions to life’s many problems, but the subtle changes they make in both life and work have been proven effective in increasing mental, physical and spiritual well-being.