People who are mentally healthy are in better control of their behaviors and emotions. Unfortunately, some of us tend to focus on our physical health that we forget to improve our mental health. That’s not advisable more so our physical, emotional, and mental health are somehow connected. When you are physically exhausted, your spirits are low and you can’t seem to concentrate on your work, right? You cannot say you are healthy when your mental health is deteriorating. Thus, stay mentally healthy with these simple steps.
1) Eat well
Another key to boosting your mental health is eating healthy. Simply put, put good in and you’ll get good out. Nutrition (or the lack of it) affects our short-term and long-term mental health. People who experience mental health issues are not generally healthy eaters. So, try to adapt healthy eating habits as possible. Eat as much fruits and vegetables as you can. Include some brain-boosting items also such as spinach and walnut. Be easy on yourself and rest, if you must.
Do this for at least two times weekly. When we are exercising, our brain releases endorphin. This is a feel-good chemical; hence, it is dubbed as one of the happiness hormones. Endorphins induce feelings of pleasure. Don’t be surprised experiencing an instant mood boost after you exercise. Nonetheless, you should vary your exercise routine to include outdoor exercises especially those that require mingling with others.
3) Sleep more
Sleep deprivation has many negative effects. It makes it difficult to focus on tasks, remember details, learn new information, make sound judgments. It also makes you irritable all through the next day. And, it shows on your face. Hence, lack of sleep affects your physical well-being, your work and your relationship with the people around you. Try to obtain a healthy amount of sleep every night. For adults like you, the sweet spot is between 7 and 8 hours of sleep every day.
4) Say ‘thanks’
We have too many things to be thankful for; but, you are just too busy to notice. Don’t forget to be grateful, look at the bright side, and do good to others. Making other people happy also can also make us happy. Studies show that kindness is cyclical – you feel good yourself because you make another person feel good herself. It doesn’t matter even if it’s a small gesture; it will still make a difference to the person. So, practice kindness and gratitude whenever you can.
5) Say ‘no‘
Self-care is never selfish. So, always remind yourself that you can say ‘no’ if you don’t feel like taking in more workload than you can handle. The tendency of a burnout is highly likely inside and outside the office. If you think your work is overwhelming you and you think of your workplace as toxic, just say no. Speak up why you can’t take any more work for that specific period. Go outside and spend some quality alone time.
6) Travel often
Travel is an important aspect in changing your mindset. Did you know that the act of planning a trip alone increases a person’s overall happiness? That’s because of the anticipation. Also, the more exposure you get, the more you become well-aware of the things around you. If you decide to travel, choose someplace with water because of its calming effect.
Meditation improves our mental well-being. It used to be an intimidating practice due to its spiritual nature. Over the years, though, it became a well-received practice. There are several methods of meditation from deep breathing to walking meditation that you can try to determine which technique best suits you. The best part is you only think about you and nothing else.
Brainwriting refers to the process of writing down all your ideas. It was originally a brainstorming process. However, you can always write what’s on your mind like in the form of a journal. It’s a cathartic experience since you get to release your stress, negative emotions, worries, etc. It also helps clear your mind and gives you some perspective. Yes, you may actually call it a creative escape.
9) Ditch digital
Don’t forget to do a digital detox. Browsing your Facebook news feed alone can make you feel stressed. The depressive symptoms are due to the comparisons taking place. That’s human nature, comparing our achievements with that of others. Sometimes, however, the effects are destructive and depressive. Sign out of your social media accounts from time to time like on weekends. Spend them with your loved ones instead, doing things you love to do.
When improving your health, make sure that you are taking all aspects into account . You cannot pour your energies to improve your physical health while forgetting your emotional well-being, for instance. Remember, these aspects are related to one another. So, you should view your body holistically and work from there.
Amida Con is a freelance writer. He currently writing for Paramount Direct, one of the top insurance company in the Philippines.