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10 Life-Changing Strategies to Build Better Mental Health
Generally, while discussing mental health, people refer to it as a kind of disorder such as anxiety or depression, which might need expert help or treatment. But mental health is much more than that. Mental health incorporates, by and large, psychosomatic well-being. For example, it includes how you feel about yourself and others, as well as your capability to deal with and manage your emotions and daily difficulties.
To take care of mental health, people sometimes need professional support and treatment. But if they make the following small changes in their daily life then it will pay off in all aspects of their life.
1) Make a Face-to-Face Social Connection a Priority
In today’s digitized world, phone calls and social networking sites have their importance, but they can’t beat face-to-face social connection. A quality one-on-one conversion can be a great stress-buster and mood-booster.
That’s why, no matter how much time you dedicate to boost your mental health, you will still require the companionship of others to feel and function at your best.
We, humans, are social creatures, so we can’t survive alone in isolation. So, get up from behind your laptop or TV screen, join a social network group, or call your friend and arrange a get-together. Surround yourself with positive people.
2) Enough Sleep is a Necessity Not a Luxury
When you are living a busy life, you may feel that cutting back on sleep can be a smart move. But, it’s not. When it comes to your mental health, you can’t even imagine how much it matters to get enough good quality sleep.
If you want to enhance your mental sharpness and reduce your stress level, then take 7-9 hours of quality sleep each night. Your brain needs some time to wind down at the end of a hectic day, so take at least 1-1.5 hours of break from the TV, laptop, and mobile phone before bedtime. Put your all work aside, put off your arguments, worries, and brainstorming until the next day.
3) Make Exercise a Habit
Staying physically active is not only good for the body but it is equally beneficial for your mental health. The mind and body are inherently allied. So, if you work on improving your physical health, you will automatically experience better psychological well being.
Try to involve yourself in physical activities for around 3 hours per week. You don’t require being a fitness freak to reap the advantages of being physically active. You can simply walk, jump, hike, bike, dance, or play your favourite sports.
4) Take a Well-Balanced, Nutrient-Rich, Brain-Healthy Diet
If you want to support your mental health then you should maintain a healthy diet. An unhealthy diet can adversely affect your mood, sleep, brain, and immune system.
So, include a wholesome diet that is low in sugar, rich in nutrients, can give you restful sleep, improve your look, mood, and make you feel your best.
Avoid caffeine, alcohol, fried food, and sugary snacks. Eat fruits, beans, vegetables, low-fat dairy products, fish, whole grains, and nuts. It can boost your mood.
5) Avoid Smoking, Alcohol, and Other Drugs
Smoking, alcohol, and taking other drugs only aggravate problems. These are just mediums that provide a sense of relaxation and make people believe they’re reducing their stress. But, in reality, these relaxations are temporary and ultimately leads to increased anxiety and tension.
So, it will be wise to take concrete steps to quit these habits. Like, for smoking you can get over it by switching to some of the better alternatives like NRT or Vaping devices. Take help from them to regulate your nicotine intake and gradually move to zero nicotine consumption without suffering from the smoking cravings.
6) Break Up the Monotony
Sometimes breaking up the monotony can rejuvenate you immensely. Drive little changes in your daily routine and perk up a mind-numbing schedule. You can alter your jogging route or plan a road trip.
Other alternatives include taking a walk in a different park or even trying out a new restaurant. This eliminates dullness from affecting your mental health.
7) Take a Break from Your Work and Go for a Vacation
Most of the time we simply say that we need a vacation but we don’t take it. It is important to change our “vacation can wait” mindset. Your workplace will do just fine without you for a couple of weeks.
So, take a small vacation. A study has shown that taking more vacations results in the reduction of developing metabolic syndrome and metabolic symptoms (a collection of risk factors for cardiovascular conditions). Hence, the higher the number of vacations, the lower the metabolic syndromes, which denotes a lower risk of cardiovascular diseases.
8) Practice Mindfulness
Yoga and meditation can lower your stress, improve your relationships, boost your mood, and can enhance your focus and memory. So, take out some time from your busy schedule, enrol for yoga or meditation class or you can even learn it online.
Aim to practice mindfulness meditation for at least 20-30 minutes per day to improve your mental health.
9) Find Purpose and Meaning in Life
Think about what gives you meaning and purpose in life. A survey looked at responses of 3,489 adults between 32 and 84 years old. The study showed that those who displayed a greater sense of purpose in life were likely to score better on tests of memory and executive functioning.
Finding a purpose and meaning in life can reinforce your immune system, reduce stress, keep you motivated, and ease the pain. So, engage yourself in quality relationships or work that provides meaning to you and others.
10) Look for Professional Help
If you have tried a lot and make every possible effort to improve your mental health but still are not getting success then it’s time to get expert help. They can help you in functioning optimally at home, work, or in your relationships.
Following the above-discussed tips can benefit you, but the contribution of a loving professional can often inspire us to take better care of ourselves. So, don’t hesitate to seek out professional help if you ever feel like you are struggling with your mental health.
To improve your mental well-being and resilience, you should start taking the above-discussed positive steps today on a proactive basis. Start off with these easy-to-follow tips that resonate with your specific personality and try it. Gradually putting these optimistic tips into practice will surely help you feel better and witness better mental health.
Lynda Arbon is a passionate and enthusiastic health blogger. She likes keeping herself updated on health trends and blogs. Her favourite pastime is learning history and solving crossword puzzles. Follow her on Twitter