How to take care of your mental health?
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| Photo by Valeria Ushakova: https://www.pexels.com |
About half of the world population is living with some kind of mental issues. Even in an advance society like united states 1 out of 4 individuals is living with a diagnosable mental health condition.
- Around 300 Millions people are effected by depression globally (according to a rough estimations).
- There is a treatment disparity in low- and middle-income nations. Most persons with mental illnesses— up to 85%—do not receive any kind of mental health care.
It can be challenging to navigate and determine where to go for what. But it takes purposeful action to set up an effective mental health care practise. Positive things occur when we take good care of our mental health.
However, taking care of our mental health is not always simple. Why?
Well, we are all different. We all have various needs and ways to access what keeps us healthy. Therefore, we require specially created mental health and mental fitness routines that are tailored to us like a glove.
Let's first define what is meant by mental health.
The mental health as the state of being emotionally, psychologically, Spiritually and socially well. How we feel, think, act, and react is influenced by our mental health. How we respond to stress or disagreement depends on how well our mental health is. It can influence our decision-making and how we relate to others. Mental wellness is important at every stage of life.
Treatment and care are frequently hampered by the stigma associated with mental health. It keeps us from taking an active role in looking after our minds, which are perhaps the most important organs in our bodies.
Let's discuss the importance of taking proper care as well as the nature of such care.
You might be dealing with a mental illness. Burnout, stress, and other conditions that affect our mental health may have affected you.
As with any other aspect of your physical body, it's crucial to take care of your mental health. When we take care of our mental health, we can stop mental health issues from getting worse and turning into physical health issues.
For instance, stress management can lower our risk of developing heart disease. Other facets of our total well-being also flourish when our mental health does.
What does a state of sound mental health entail?
Answering this question is challenging. There isn't a "picture perfect" example of good mental health because each person's version of good mental health will be unique.
However, there are a few traits that we may name that might manifest differently for many individuals.
- A feeling of direction, focus, and passion
- Self-confidence and high self-esteem
- Very strong feeling of belonging
- The capacity to communicate thoughts, feelings, and emotions in healthy ways
- Heightened resilience (especially for those low moments in life)
- The capacity to establish and sustain healthy connections
- The capacity to deal with uncertainty and change (i.e., future-mindedness)
- Take care of your mental and physical health
A healthy mental state enables us to completely live the lives we choose. We can recover from setbacks more quickly, connect with family and friends, perform better at work, and relish moments of meaning and delight when our mental health is in good shape.
9 strategies for maintaining mental health
There are numerous ways to take care of oneself, let's face it. There are numerous strategies to take care of your mental health as a result. To learn what mental health care looks like for them, we turned to some experts.
1. Prioritize face-to-face interactions and other forms of social interaction.
Although phone calls and social media have their uses, nothing beats the stress-relieving and mood-enhancing benefits of spending real face-to-face time with others, especially those you love and who invigorate you.
2. Keep moving.
Being physically active benefits the brain just as much as the body. Regular physical activity or exercise can significantly improve your mental and emotional well-being, reduce stress, enhance memory, and enhance sleep.
3. Speak with someone.
Speak to a welcoming person. Talking about your concerns, challenges, or problems with a caring individual is one of the finest ways to calm your nervous system and reduce stress.
4. Invoke your senses
Do you discover that listening to upbeat music is relaxing? Does squeezing a stress ball give you a sense of grounding? What about taking in the sights and sounds of the trees while enjoying a stroll through the woods? Try various things to find what works best for you because everyone responds to sensory input slightly differently.
5. Start a meditation routine.
Deep breathing, yoga, mindfulness, and meditation
6. Eat meals that are helpful for the brain to support mental health.
Foods that help include leafy greens like spinach, kale, and Brussels sprouts, nuts like walnuts, almonds, cashews, and peanuts, avocados, beans, and fresh fruit like blueberries. help enhance your mood.
7. Get enough sleep.
More so than you might imagine. The best way for our bodies and minds to regenerate is through sleep. To increase the quality of your sleep, avoid screen stimulation in the hours before bed. This encompasses time spent using laptops, tablets, phones, and TV. Instead, think of reading or calming music.
8. Look for meaning and purpose
Finding purpose in your day is crucial for good mental health, however this may differ for each person.
- Engage in work that makes you feel useful
- Spend time with the people who important to you and invest in your relationships by volunteering; it can improve your life and make you happier.
- Caring for others, which can be rewarding and challenging.
- every day think on doing one nice thing.
9. Get help if you need it
If you or a dear one needs support, there are numerous services and tools that are offered to you:
When to seek for expert assistance
You shouldn't have to take care of your mental health by yourself. On your journey toward mental wellness, you are not alone. You might require more care and support at some stages in your journey than others, and that's when expert assistance is useful.
Consult a specialist if you experience any of these 12 signs or symptoms:
- You're having trouble controlling your emotions.
- Your work or academic performance is hurting.
- Your sleeping and eating patterns have changed.
- You experience more mood swings or an overwhelming sense of emotion.
- You find it difficult to cultivate wholesome relationships (or find yourself in increasingly toxic relationships)
- You've lost enthusiasm, drive, and interest in activities that you often find enjoyable.
- You're in mourning
- You've gone through trauma or are going through trauma right now.
- You no longer take good care of your physical well-being (and are experiencing increased problems)
- You're continually feeling anxious or overwhelmed.
- To deal with your mental health, you are engaging in unhealthy activities (alcohol, substances, etc.)
- Your energy levels and emotional health are deteriorating (your self-confidence and self-esteem have taken a significant drop) you're considering self harm.
Start putting your mental health first.
Start with reflection if you want to understand how to look after your own or a friend's or loved one's or family member's mental health. Managing one's mental health is tricky, but it is not impossible.
It starts with taking responsibility for your mental health. Do you have a restful night's sleep? Are you looking after your physical well-being? Do you regularly work out? How do you engage in mindful breathing exercises? Do you take time off for mental health? Find some suggestions on things to do on a mental health day if you don't know where to begin.
Tags:
Self Care