Boost Your Wellbeing: Scientifically Backed Ways to Strengthen Your Mental Health
- Tori Lynn Crowther
- Oct 25, 2024
- 6 min read
Boost Your Wellbeing: Scientifically Backed Ways to Strengthen Your Mental Health
In today’s fast-paced world, taking care of your mental health is just as important as your physical health. Wellbeing isn’t just a buzzword—it’s a measurable state of mind, body, and emotional balance that can be improved with the right tools. Luckily, science offers proven strategies to help us feel happier, calmer, and more resilient.
1. Start With Self-Awareness
Understanding your own mental state is the first step toward improvement. Tools like the Positive and Negative Affect Schedule (PANAS) or the Perceived Stress Scale (PSS) can help you track how often you feel positive versus negative emotions and measure your stress levels. By recording your daily mood, you can spot patterns and triggers, giving you insights into what boosts or diminishes your wellbeing.
Tip: Keep a simple daily diary. Even a few lines noting your feelings, stressors, or wins can reveal trends over time.
2. Gratitude and Positive Reflection
Practicing gratitude can significantly improve mental health. Research from Dr. Robert Emmons at UC Davis shows that reflecting on things you’re thankful for increases happiness and reduces depression.
How to implement:
Write down 3 things you’re grateful for each day.
Reflect on small wins, even minor achievements.
Focus on what went well rather than dwelling on mistakes.
3. Physical Activity for Mental Strength
Exercise isn’t just good for your body—it’s a powerful mental health tool. Physical activity stimulates brain-derived neurotrophic factor (BDNF), which supports neuroplasticity, learning, and resilience. Regular aerobic exercise also reduces cortisol, the stress hormone, and boosts serotonin, improving mood.
Tips:
Aim for 30 minutes of moderate exercise, 5 days a week.
Walking in nature has added benefits for reducing anxiety.
Short movement breaks during the day improve mental clarity.
4. Mindfulness and Meditation
Mindfulness practices, including meditation, reduce stress, anxiety, and depression. Studies show that consistent mindfulness practice rewires the brain, enhancing areas associated with emotional regulation and attention.
Start simple:
5–10 minutes of guided meditation daily.
Focus on your breath or body sensations.
Use apps like Headspace or Calm to build routine.
5. Social Connection
Human connection is vital for wellbeing. Loneliness increases the risk of depression and anxiety, while strong social bonds improve resilience. The Harvard Study of Adult Development, one of the longest longitudinal studies, found that relationships are the single biggest predictor of happiness and longevity.
Practical ways:
Schedule regular catch-ups with friends or family.
Join a hobby group or community activity.
Even short meaningful conversations improve mental health.
6. Cognitive Reframing
Cognitive reframing, rooted in Cognitive Behavioral Therapy (CBT), is a powerful way to manage negative thoughts. By challenging distorted thinking patterns, you can shift perspective and reduce stress.
Try this:
Identify a negative thought.
Ask yourself: “Is this thought factual or based on assumption?”
Replace it with a balanced, positive, or neutral alternative.
7. Sleep Hygiene
Poor sleep affects mood, cognition, and stress resilience. Studies consistently link regular, sufficient sleep with better mental health. A structured bedtime routine, limiting screens before bed, and keeping a consistent schedule can dramatically improve sleep quality.
Tips:
Aim for 7–9 hours per night.
Avoid caffeine 6 hours before bedtime.
Keep your bedroom dark, cool, and quiet.
8. Organise Your Day With the Eisenhower Matrix
A cluttered schedule and endless to-do lists can increase stress and reduce productivity. The Eisenhower Matrix helps you organise tasks by urgency and importance:
Urgent & Important | Important but Not Urgent |
Do immediately | Schedule |
Urgent but Not Important | Not Urgent & Not Important |
Delegate | Eliminate |
How it helps:
Prioritises your most important tasks, reducing decision fatigue.
Prevents overwhelm by distinguishing what truly matters.
Frees up mental space, reducing stress and improving focus.
Practical Tip: Each morning, list your tasks and place them into the matrix. Start with “Urgent & Important,” then schedule “Important but Not Urgent,” delegate or eliminate the rest.
9. Scientifically Backed Mental Wellbeing Tests
To track your mental wellbeing objectively, consider using validated psychological scales:
PERMA Profiler – Measures Positive emotion, Engagement, Relationships, Meaning, and Accomplishment.
PHQ-9 – Screens for depression severity.
GAD-7 – Measures anxiety levels.
WHO-5 Well-Being Index – Tracks overall psychological wellbeing.
Regular use of these tools helps you monitor progress, identify areas for growth, and celebrate improvements over time.
Final Thoughts
Mental wellbeing is a skill you can develop. By combining:
Self-awareness
Gratitude
Mindfulness
Exercise
Social connection
Cognitive reframing
Sleep hygiene
Task organisation using the Eisenhower Matrix
…and tracking your progress with scientifically validated tools, you can strengthen your mental resilience, improve focus, and approach challenges with clarity and calm.
Small, consistent steps compound over time. Today is the perfect day to start your wellbeing journey.
A Note on Wellbeing and Sustainability
This guide assumes one thing: you are a professional, not just “someone who walks dogs.”
Your wellbeing is not optional, and it is not selfish. Dog walking is physically demanding, emotionally draining, and mentally taxing work. Without protecting your wellbeing, burnout becomes inevitable, no matter how much you love the dogs.
You are allowed to:
Prioritise your physical health, rest, and recovery
Protect your mental health from stress, overwhelm, and constant availability
Create financial stability that reduces anxiety and pressure
Say no to work, clients, or situations that damage your wellbeing
Build a business that supports your life, not one that consumes it
Wellbeing is not something you “earn” after working yourself into the ground. It is the foundation that allows you to work consistently, confidently, and professionally for the long term.
A sustainable dog walking business starts with taking your wellbeing as seriously as the dogs in your care.
About Tori Lynn C. & The Dog House
Welcome to The Dog House — my cosy corner of the TLC Canine Crusaders Business Hub. I’m Tori Lynn C., the founder of TLC Dog Walking Limited, mentor to professional dog walkers, and lifelong advocate for dogs and the people who care for them. Before building my own dog walking company, I worked as a dog trainer and held corporate roles at Pizza Hut’s Head Office in London and at PricewaterhouseCoopers, based at Embankment Place. Business, structure, and people management have been part of my life for a very long time.
With full time, hands-on experience in the dog industry since 2007, my mission is to guide you through the realities of running a successful, sustainable dog walking business — from client care and safety to wellbeing, confidence, and professional growth.
The Dog House is where I share the honest, behind-the-scenes conversations we all need: the tricky moments, the funny bits, the business lessons, and the mindset work that keeps us thriving rather than merely surviving. Whether you're just starting out or scaling up, you’ll always find support, guidance, and a friendly nudge forward here.
You’re never alone in this journey — you’re part of a community of canine crusaders.
Legal Disclaimer
The information provided on this website is for general information and educational purposes only. It is intended to support pet care professionals in understanding common legal considerations when operating a dog walking or pet care business in the UK.
This content does not constitute legal advice and should not be relied upon as a substitute for advice from a qualified solicitor or legal professional. Laws, regulations and local authority requirements may change over time and can vary depending on location and individual circumstances.
While every effort has been made to ensure the information is accurate and up to date at the time of publication, no guarantees are made regarding completeness or applicability to your specific situation.
By using this website, you acknowledge that:
✓ You are responsible for ensuring your own business complies with all relevant UK laws and local authority rules
✓ You should seek professional legal advice before drafting, using or relying on any contract or legal document
✓ The website owner accepts no liability for loss, damage or legal issues arising from the use of this information
If you are unsure about any legal obligations, contractual terms or liabilities, it is strongly recommended that you consult a solicitor experienced in small business or consumer law.
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