Taking care of your mental health is as important as you take care of your physical health.
To be in good physical health, you eat healthy food, eat and sleep well, drink plenty of water, and do exercise. (check out our blog 5 Tips to Stay Fit)Thus you can keep yourself away from getting sick. But how can one keep himself mentally stable and fit? Here are a few tips for good mental health.
Sleep is always associated with mental peace and health. It affects both your mental and physical health equally. A person usually has two phases of sleep. One is the “quiet” phase while the other is REM (Rapid Eye Movement, -a period when people dream).
The deepest stage of this quiet sleep helps to improve the immune system. Whereas, the REM, sleep enhances your memory, and supports mental health.
If you sleep less you feel depressed, angry, stressed, and mentally exhausted. Contrarily, a good night’s sleep may change your mood dramatically. You feel fresh, energetic, and relaxed when you have a sound sleep of 7-8 hours.
Sleep deprivation is also linked with a number of mental illnesses such as insomnia, bipolar disorder, depression, and ADHD.
Psychologists suggest different therapies along with lifestyle changes. Maintaining good sleep hygiene and cutting off tobacco, drugs, and alcohol before bedtime may help you to get the most benefits from your sleep.
Try mindfulness techniques! There are several mindfulness techniques you can try, and they do wonders in reducing anxiety and stress.
Just slow down, live at the moment, enjoy it fully with all five senses, and forget about your current circumstances.
You can practice mindfulness by any means like having your favorite meal, walking in a natural field, or woods. Listen to the sound of chirping birds, enjoy the mesmerizing sound of the waterfall, relish the sightseeing of the lush green canopies, feel the warmth of the sun, and colds of the breeze.
Even you can practice it while being at home. Just sit in a relaxing position, close your eyes, and recall the moment of your life that you enjoyed the most. Recall every detail of that moment, live and enjoy it again in your mind.
With 10-15 minutes of mindfulness and meditation practice, you will feel amazing and positive changes in your mental health.
Eat Healthy Food
A healthy and balanced diet contributes to good physical and mental health. Having healthy meals enriched with vitamins and nutrients like omega-3, vitamin B, and D3, and non-caffeinated tea helps you have good mental health.
On the other hand caffeine, drugs, alcohol, and tobacco are hazardous for mental health. Long term uses of drugs and alcohol lower the level of serotonin (a brain chemical) and thiamine deficiency.
A low level of serotonin may cause the worsening of depression and it may trigger depression as well. While thiamine deficiency can cause memory problems and coordinating problems.
People consume drugs and alcohol to get into a withdrawal from anxiety and depression. However, the withdrawal is for a shorter period, they may get their mental issues back again with even more severity.
Speak your Heart Out
Talking with others for just ten minutes can increase your memory. Express your feelings and don’t hesitate to discuss your problems with your loved ones or friends. Be a bit more sociable and participate in social activities and gatherings.
Recognize yourself and ask for help when you are in a need or when you don’t feel too great. Every one of us goes through such situations in our lives somehow. Don’t feel ashamed of discussing your problems when you are stressed.
Speaking out your heart will make you feel lighter and relieved. Talk to anyone you trust, your family members, friends, or your therapist.
DO NOT keep it to yourself only. Locking your feelings and problems inside will give you nothing but poor mental health.
Helping others will make you feel great, happy, and delighted. It will make you feel valuable in the world.
Take part in some volunteering activities. The contentment of doing something for others is indispensable. Do little act of kindness in your neighboring or your community. Helping others makes us feel good and makes us an active participant in society.
Little acts of kindness are greatly linked with well-being. We can create new connections, strengthen our relationships, and maintain them by helping others. Interaction with others may also reduce your loneliness.
The good deeds that we do for others willingly and selflessly increase the feelings of satisfaction, gratefulness, and happiness.
Helping others is good for you and it only costs you your time. And you will get a great feeling of contentment in return, that will help you to attain good mental health for sure.
Do Something you Enjoy
It is important to learn what gives you happiness. Do something that you enjoy the most. Meetup with old friends, go hiking, or simply read a book at home.
Learn new skills, set new goals, and enjoy your favorite hobby. Learning something new gives us a sense of achievement and ultimate happiness. Especially, it adds a lot to reduce stress.
Be it a new skill or a new hobby, both of them give you a sense of satisfaction and enhance your chances of getting the most from life.
The social side is advantageous too. You meet new people and interact more. Your social circle widened and you get to know different things about the society and people around you.
Doing something you enjoy or learning a new skill is not costly at all. Finishing a home task can also give you a sense of achievement, you can enjoy simple little things like having your favorite meal or reading a book you like too. Know yourself what satisfies you the most and what makes you happy.