Taking care of your mental health is an essential part of keeping fit. Most people tend to ignore the stress and fatigue that comes along with everyday life. A few take refuge in addictive substances such as tobacco, alcohol, drugs, and other self-destructive behaviors. Some ignore the symptoms of their deteriorating mental health problems in the hope that they will naturally recover. But, eventually, it takes a toll on their physical body as well.
Strong mental health is not the absence of mental health problems. Rather, it is the ability to ride through the stress and hardships of life. The first step is to understand that it is normal to feel overwhelmed and stressed at times. There are several ways to take care of your mental health.
What is mental health?
Your mental health is responsible for how you think, feel, and behave in daily life. It affects your ability to cope with stress, overcome challenges, build relationships, and recover from life’s setbacks and hardships. This ability is what we call resilience.
Resilient people can ride through stress, trauma, and adversity better than those with poor mental health. Mentally healthy people show signs of
- Focus
- Resilience
- Productivity
- Contentment
- A zest for living
- Open to change
- Curiosity to learn
- Work-life balance
- Strong sense of meaning and purpose
- Self-confidence
- High self-esteem
What are the signs of mental illness?
You need to pay close attention to your emotional well-being, in the same manner, as you do with your physical body. Watch out for the following common signs of stress:
- Insomnia
- Body pains
- Low energy
- Poor appetite
- Anger and irritability
- Difficulty in concentration
- Fear, hallucinations, or paranoia
- Worsening of chronic health problems
- Increased use of alcohol, tobacco, or drugs
How to care for mental health problems?
Read the following tips for good mental health especially if you are looking to boost your mood, manage your emotions better, and build resilience.
Get plenty of sleep
Sleep is essential for sound physical and mental health. Getting enough sleep is a necessity, not a luxury, especially when it comes to your mental health. Sleep helps to regulate the chemicals that manage your moods and emotions. If you skimp on rest, you can start to feel depressed and anxious.
Did you know that skipping even a few hours of your sleep here and there can take a toll on your energy, mood, mental agility, and the ability to handle stress? Chronic sleep loss in the long term can play havoc on your overall health and mental outlook.
It is essential to maintain a proper sleep-wake cycle to feel fresh and energetic during the day and function at your optimal best.
Get plenty of sunlight
Like sleep, sunlight helps our brains release chemicals such as endorphins and serotonin, which improve our mood. Sunlight is a rich source of vitamin D, an essential vitamin for our bodies and brains. You should aim to get at least 30 minutes to 2 hours of sunlight a day, but make sure to keep your skin and eyes protected. Less exposure to sunlight during the winter months can make some people prone to feeling blue. Using a special light-therapy lamp can help to alleviate the symptoms.
Healthy lifestyle
Nutrition and exercise comprise a healthy lifestyle and can be mood boosters.
- Iron and vitamin B12 deficiencies can contribute to your low mood.
- On the other hand, a balanced diet low in sugar and rich in healthy fats gives you plenty of energy, strengthens your immune system, improves your sleep and spirit, and helps you to look and feel your best.
- Limit alcohol and smoking and avoid drugs as they can severely impair your mental health.
- Being in an active state of mind gives you not just a sense of achievement but also boosts your mood. Regular exercise releases endorphins making you happier and healthier. Try and aim for 30 minutes of exercise every day. You can split it into three 10-minute sessions as well. It can be as simple as a walk or dancing to your favorite number, or challenging workouts.
Manage stress
Stress can take a heavy toll on mental and emotional health, and so it’s essential to keep it under control. Stress is unavoidable, but knowing your stress triggers and learning how to cope helps maintain good mental health.
Creating an activity list, or calendar blocking can help manage your responsibilities and anxiety. Maintaining a gratitude journal, sending a thank-you note, prayer, yoga, meditation, and deep breathing can help manage stress and balance your moods. Practising mindfulness, forgiveness, or simply smiling more are some of the ways to imbibe positivity and rejuvenate your mental outlook.
Find your ‘Me Time’
Make time to do things that you enjoy. Do whatever makes you happy each day, whether it’s taking a hike, reading a book, painting, listening to music, or watching Netflix. Make your leisure time a priority. Play is a necessity for your emotional and mental health.
Build social connections
Good relationships shape your mental health. Talk to your friends to build a support system and raise your self-esteem when you feel low. Plan online activities with your family and friends, whether it’s trying a new recipe, reading club, playing a game, or watching suggested movie recommendations.
Kindness counts. Helping others isn’t just good for people whom you’re helping, but it’s also good for your soul. You could try practising charity at home or volunteer online during COVID-19 times.
Ask for professional help
If you experience any of the signs of mental distress for several days in a row and are unable to carry out daily responsibilities, then it’s time to introspect.
There’s no shame in asking someone for support if you’re feeling low or stressed. Reaching out is not a sign of weakness, and it won’t make you a burden to others. Everyone goes through rough patches, and if speaking to your friends or family isn’t helping your cause, then it’s time to talk to your primary care doctor first.
Final Thoughts
Following the above tips will help you take huge strides towards staying calm and preserving your mental health.
However, you must reach out for professional help when you are not able to recover on your own. If you or someone you know needs help in coping with stress or any mental health disorder, take that first step and contact Dr. V for a consultation.