When we discuss mental health, most of us frequently refer to a disorder, such as anxiety or depression. But mental health encompasses far more than a diagnosis. It covers all aspects of psychological well-being, including how you feel about yourself and others and your ability to manage your emotions and deal with daily challenges.
While caring for one’s mental health may entail seeking professional assistance and treatment, it may also entail taking steps to improve one’s emotional well-being. Making these changes will benefit you in your life, including mood enhancement, resilience building, and increased general enjoyment of life.
What is mental health?
Mental health is a necessary and fundamental component of physical health. ‘Health is a condition of mental, complete physical, and social well-being, not only the absence of disease or infirmity,’ the World Health Organization declares. This definition has essential implications: mental health is more than the absence of mental disorders or disabilities.
Mental health is a condition of well-being in which an individual recognises their potential, can cope with typical life challenges, is productive at work, and can contribute to their community.
Mental health is critical to our collective and individual capacity to think, feel, interact, earn a living, and enjoy life. On this basis, mental health promotion, protection, and restoration can be viewed as an important concern for individuals, communities, and societies worldwide.
What you can do to improve your mental health
You can do several simple things every day to improve your mental health. Aside from taking medications and buying the prescription for less through BuzzRx, here are the other seven things you can try right now.
Consume a nutritious meal
Vegetables and fruits are nutrient-dense and nourish every cell in your body, including mood-regulating brain chemicals.
Additionally, include omega-3 polyunsaturated fatty acids (found in fish, almonds, and flaxseed) in your diet. Studies indicate that they can boost mood and repair the structural integrity of brain cells essential for cognitive function.
Exercise generates hormones in the body that help alleviate stress and enhance mood, which is why exercise is such an excellent cure for stress, anxiety, and depression. Consider incorporating modest amounts of movement throughout your day, such as taking the stairs rather than the elevator or going for a brief stroll.
To maximise the advantages, aim for at least 15–30 minutes of exercise every day, ideally outside. Vitamin D production is aided by sunlight exposure, which increases serotonin levels in the brain. Moreover, spending time in nature has been shown to reduce stress.
Rest every now and then
When it all becomes too much, take a step back for a bit. Do anything but what is causing you stress until you feel better. Occasionally, the best course of action is to perform a simple breathing exercise.
Close your eyes and inhale ten times deeply. As you inhale, count to five, hold for a count of five, and then exhale for another count of five.
Make a positive affirmation for yourself
How you think about yourself can have a powerful effect on how you feel. When we perceive ourselves and our life negatively, we can view experiences in a way that confirms that notion.
Instead, practice using words that promote feelings of self-worth and personal power. For instance, instead of saying: ‘I’m such a loser. I won’t get the job because I tanked in the interview,’ try saying something like: ‘I didn’t do as well in the interview as I would have liked, but that doesn’t mean I’m not going to get the job.’
Communicate with someone
Knowing that others value you is critical in assisting you in thinking more positively and overcoming negative aspects of life. Additionally, increasing your trustworthiness can improve your emotional well-being because as you improve at identifying the positive characteristics of others, you improve at recognising your own.
Another way to alleviate stress and anxiety is to forgive someone. Yes, it might be difficult, but harboring anger can eventually result in fear and sadness, trapping you in the past.
Make a list of things you’re grateful for
Gratitude has been observed to be associated with increased physical and mental health, as well as happiness. Maintaining a gratitude notebook or writing a daily gratitude list is the most well-researched approach for improving sentiments of thankfulness.
Contemplating appreciation, in general, is equally applicable but requires consistent practice to reap long-term benefits. Find something to be grateful for, let that sensation fill your heart, and revel in it.
Keep a regular bedtime
Sleep rejuvenates the mind and body. While you sleep, your immune system restores itself, and your brain rests and recharges. Without adequate sleep, your system will not function properly. Sleep deprivation has also been shown to affect mood significantly.
Try to go to bed consistently each day and develop healthy sleep habits. This includes turning off screens at least an hour before bedtime, reserving your bed exclusively for sleeping or relaxing activities, and reserving caffeinated beverages for the morning hours.
As physical fitness assists our bodies in remaining strong, mental wellness helps us achieve and maintain a condition of excellent mental health. When we are mentally well, we’ll have a better outlook on life. Moreover, we may become more innovative, gain new skills, try new things, and take calculated risks.
Adam Mulligan did his degree in psychology at the University of Edinburgh. She interested in mental health, wellness, and lifestyle.