8 Habits to Improve Mental Health in No Time : Mental health is a state of emotional and mental wellness that allows us to live a fulfilling life. The World Health Organization says that mental health is more than the absence of mental disease. A mentally healthy person can cope with daily stresses, earn a living, and contribute to their community.
Having a healthy daily routine is the best way to bolster your mental health so that you can survive the life challenges we must all face. Keep reading for the 8 most effective habits to improve mental health.
Eat a Healthy Diet
One of the best habits to improve mental health is to eat a balanced diet. A nutritious diet will supply your body and brain with the elements they need to function. Foods rich in omega 3 such as wild salmon, flaxseeds and walnuts can reduce anxiety and depression. Other great foods you can include in moderation to boost your brain functions and memory are dark chocolate, coffee, and green tea.
Eating unhealthy processed foods that are full of sugar, salt and trans fats could contribute to mental illnesses. An unhealthy diet can cause a compromised immune system as well as depression, lack of energy and reduced sleep levels. The weight gain caused by a bad diet may also lead to poor self-image and depression.
Another option is Nootropics which are drugs or supplements that enhance cognitive function and temporarily reduce anxiety. They include Aniracetam, Phenibut, B-Vitamins, Zinc, Omega’s, and even Nicotine. You can buy suitable supplements to boost your mental health from a specialized supplier like Supplementor.
Exercising for at least 30 minutes a day is another great habit to improve mental health. Our brains are a part of our body so by extension a fit body leads to a healthy brain and better mental health.
Exercise releases endorphins or mood boosters that put us in a healthy state of mind. Additionally, exercise relieves stress and improves memory while encouraging better quality all of which contribute to great mental health. To incorporate exercise into your daily routine, choose an activity that you enjoy like dancing or nature walks.
Stress is one of the biggest contributors to mental health illnesses. Meditation is one of the best ways to combat the effects of stress because it brings our bodies and brains into balance. Meditation is the practice of paying attention to our thoughts for periods that can range from minutes to hours.
Being aware of our thoughts can help us stop unconscious negative thought patterns that often lead to mental distress. Meditation is usually accompanied by deep breathing which also goes a long way in relieving stress and anxiety.
Try to meditate daily for at least 15 minutes as this is the amount of time from which we can start reaping the most benefits. If you find sitting quietly for half an hour difficult, consider other forms of meditation such as walking meditations, coloring mandalas, chanting mantras, etc.
Form and Maintain Close Social Ties
Human beings are social creatures. This means that our brains and emotions crave social connection with other people. Whenever we isolate ourselves from others, we end up feeling depressed.
We can be up to 12 times happier on days spent with close friends and family than on days spent alone. Even if you have had hurtful encounters with people, it is important to seek and maintain social contact with those that love and respect you.
Social media has made it easy for us to form shallow connections with people. You can form good friendships online and even join support groups that support mental health awareness. But it is healthy to take a break from the internet at least once a week to have face to face interactions with close friends and family.
Also, take advantage of the time you spend running errands or working to connect with others. Smile at the cashier or have a friendly conversation with the person that makes your coffee. These small interactions add up to increase your mental health.
Get Enough Sleep
Getting at least 7 hours of sleep every day is another great habit for how to improve mental health. Lack of sleep can cause you to be irritable and lethargic while reducing your mental sharpness and ability to handle stress. This makes it difficult for you to complete your daily tasks.
If you have trouble sleeping, try and avoid screens such as phones and laptops at least two hours before your sleep. Instead, you can take a warm bath, read a book, meditate or listen to relaxing music. Also, make sure your bedroom temperature is between 60 to 67 degrees Fahrenheit as it is easier to fall asleep in cooler rooms.
Having a daily gratitude practice is one of the most underrated activities to improve mental health. Giving thanks for all the good things in your life keeps your mind focused on positivity. This leaves less room for the negative thoughts and emotions that lead to mental illness.
Develop a journaling habit of at least five minutes to start a daily gratitude practice. At the beginning of the day you list down three things you are grateful for and at the end, you reflect on 3 things you were able to do.
Have a Hobby
Finding a healthy way to express your feelings and emotions is important for mental health. This is why you must spend some time weekly on a creative activity. Some great activities include painting, cooking, crafting, playing music, dancing, etc.
Seek Professional Advice
Some mental illnesses may need the urgent intervention of a trained professional for diagnosis or treatment. If you or a loved one is experiencing severe depression, suicidal thoughts, eating disorders, schizophrenia, or any other serious signs of mental illness, visit a psychiatrist or trained therapist. They will be able to identify your illness and prescribe medication or treatments to help heal or manage the condition.
Make Use of Proven Habits to Improve Mental Health
Mental health is a lifelong pursuit that you can achieve through the consistent practice of healthy daily habits. Some of the best habits to improve mental include eating a nutritious diet, exercising daily, meditating, and having a hobby. Try incorporating these into your daily life consistently to see positive changes.
For more information on leading a healthy lifestyle read the rest of our blog.
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