Having a happy and healthy life starts by taking good care of yourself. And making simple changes in your lifestyle and knowing how to deal with difficulties today will pay off in all aspects of your life. Read on to discover simple yet effective ways to improve your mental health.
Start saying positive affirmation about yourself.
You are your own worst critic, and what you tell yourself affects your emotions and motivation. Being optimistic or thinking positive encourages you and gives you hope. It is also good for the mind, body, and overall health.
Research shows that optimistic people maintain better physical health than pessimists. Being optimistic promotes a healthy lifestyle, such as refraining from smoking, moderate consumption of alcohol, walking briskly, and regular physical activity.
A study shows that becoming pessimistic increases the risk of having symptoms of severe depression and obsessive-compulsive symptoms, compared to those who are optimistic. They are also more at risk for severe anxiety, sleeping problems, somatic problems, and social functioning problems compared to optimistic control participants.
Positive affirmation makes you more resilient when faced with difficulties. Self-affirmations can re-establish self-competence by allowing individuals to reflect on sources of self-worth, such as core values, which may give individuals a broader view of the self.
Eat a healthy, balanced diet
The food that we eat affects our physical health, mental health, and well-being.
Eating healthy food, such as fruits and vegetables, helps feed our guts with healthy or good bacteria, which positively affect neurotransmitter production. Ingredients that are those in junk food, such as processed food, suppress good bacteria, and increase bad bacteria. This causes inflammation that hinders neurotransmitter production. When the neurotransmitter production goes awry, so might your mood.
Incorporate mind and body-boosting nutrients into your diet, such as vitamin D, omega-3 fatty acids, folic acid, and vitamin B9 enriched food, which lower the risk of depression and seem to have a mood-stabilizing effect.
A healthy diet also includes drinking at least 8 glasses of water a day. Keeping yourself hydrated will prevent you from becoming fatigued, help you concentrate more, and avoid mood changes.
Skill Success’ Eating Healthy: Explode Your Physical And Mental Health Through A Healthy Diet online course will guide you with the basics of a healthy diet and the right food to boost your mental health.
You will discover how making better diet choices transform your mind and body and how a healthy diet can help you become more productive and prevent illness.
Keep yourself physically active
Exercise can boost your mood and help you feel better. People who exercise regularly feel more energetic during the day and sleep better at night. They also feel more relaxed and good about themselves. According to research, “exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. It has also been found to alleviate symptoms such as low self-esteem and social withdrawal.”
The good thing about keeping yourself physically active is that there are non-exercise activities that can keep you fit. Some of these activities are house cleaning, playing with kids, and even walking your dog. Also, there are exercises that you can do at home, so you don’t have to hit the gym.
Talk about your problems or mental health
Experts in mental health disorders treatment encourage people to talk about their problems or mental health openly. The prevalence of mental health disorders has risen over the past few years. According to a 2017 report, about 1 out of 5 adults (or 46 million) in the U.S. live with mental health illness, and the degree of severity ranges from mild, moderate, to severe.
Being open with others about your problems or mental health will give others a chance to help you during your difficult times. Those people who you trust to share what you are going through can help you in many ways. They can help you:
- Get your problems sorted out.
- See the bigger picture of the situation.
- Change your perspective to solve your problems.
- Make you feel that you are not alone.
- Relieve stress and anxiety.
Take a break or a mental health day
Taking a break, even if it is a short one, can be very beneficial for you. Studies have found that taking breaks, relaxation, and need for recovery (NFR) during and after work helps maintain performance throughout the day, increases energy level at work, and decreases exhaustion.
Taking a mental health day is the best thing you can do to yourself when you feel that your stress level has reached its peak. Mental health day is a day off specifically geared for relaxation to relieve stress and avoid burnout. Spending some time on self-care can also help you rest, relax, de-stress, and manage your emotions.
You can do yoga on your mental health day. Scientific research proved that yoga practice benefits include stress reduction, emotion regulation, enhanced respiratory function, and improved well-being, cognitive functioning, physical flexibility, muscular strength, and neuromuscular performance.
Get professional help
The strategies and tips we have covered above will help you build resilience, boost your mood, and improve your mental health. But if you have made consistent effort to improve your mental health but find yourself not functioning optimally, it may be time to seek professional help.
There is nothing wrong with seeking help for your mental health. It is critical that you encourage yourself to get help, have no fear of being labeled with a mental illness, and speak up when it comes to your mental health and seek the help that you need.
Use these resources to find help for you, a friend, or a family member.
- Get Immediate Help in a Crisis
Call 1-800-273-TALK (8255); En Español 1-888-628-9454
Text “HELLO” to 741741
Call 1-800-273-TALK (8255) and press 1 or text to 838255
Call 1-800-985-5990 or text “TalkWithUs” to 66746
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