Mental health includes your overall psychological well-being, such as the way you feel about yourself and others as well as your ability to manage your feeling
February 28, 2020
Rishita Aditya(Freelancer )
In this article, we are going to give you 10 things to do for the betterment of your own mental well-being.
So let's get started!
Firstly, if you're reading this article it means you're already putting efforts and that is a great way to get started with!
1. Eat healthily.
From disease risk to brain function and physical performance, a healthy diet is vital for every aspect of life.
Researchers have studied the association between foods and the brain and identified
10 nutrients that can combat depression and boost mood: calcium,
chromium, folate, iron, magnesium, omega-3 fatty acids, Vitamin B6, Vitamin B12, Vitamin D, and zinc. And hey, ice-cream always helps. :)
Sweat it all out of your system and let that fresh air refresh your mind and heart.
Feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive. Exercise is a powerful depression fighter as it promotes all kinds of changes in the brain, including neural growth, reduced inflammation,
and new activity patterns that promotes feeling calm. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good!
Studies have shown that music can lift up your mood and fend off depression.
It can also improve blood flow in ways similar to statins and lower your levels of stress-related hormones like cortisol and ease pain.
Listening to upbeat music will positively affect your mood.
Likewise, listening to songs from your childhood can make you feel nostalgic. So go on and make a playlist for yourself!
4. Talk it out to a friend.
Talking about your mental health can actually make you feel a lot better about yourself.
Knowing that there are people by your side who value you and your well-being will make you feel positive about your life and someone else may come up with some innovative and creative ideas that can make you feel better or even help you to get through your mental condition. So why not call up a friend and share your thoughts?
5. Gratitude is the key.
One simple and effective way is by journaling each morning or evening.
Spend 10 or 15 minutes journaling about the things you’re thankful for, both small and large.
Explore the big-picture things you’re grateful for, such as your health or family.
Write about the things that made you feel smile today and the things for which you are living every day.
Remember, you are the greatest reason for your own existence. Don't forget to make yourself for being grateful.
Good quality sleep isn’t just about getting seven to nine hours of shuteye each night.
It’s also about getting the sleep that is restful and will ensure you’re energized for the day ahead.
If you wake up 10 or 15 times each night, you won’t feel like you’ve gotten enough sleep to prepare you for the day ahead.
Some individuals show significant improvements in depression symptoms following a night of partial or complete sleep deprivation,
leading physicians to consider using sleep deprivation as an intervention.
However, such improvements are unreliable and are reversed after a night of normal sleep,
making sleep deprivation an impractical therapeutic choice for depression.
Self-care is different for each and every person, but it’s a simple concept: It’s important to take time to care for your physical, emotional and mental health in order to live a fulfilling life.
The best way to do this is to implement tiny self-care habits every day.
To regularly include in your life a little bit of love and attention for your own body, mind, and soul. Make a to-do list for yourself.
You have the power to take positive steps to improve your resilience and emotional health.
Don’t wait until you are in crisis to make your mental health a priority.
It is easier to form new habits when you are feeling strong, and then you will have them in place when you need them most.
Pick something from this article that resonates with you and try it.
Then try something else. Slowly putting in place routines, habits, and regular patterns will help you feel better through gradual change.