How to take care of your mental health?

First, let's see what Mental Health is?

In simple terms it is all about how people think, feel, act, and behave.  It is important at every stage of life. From childhood to adulthood and includes our emotional, psychological, and social well-being.

The WHO Organisation states: " Mental health is a state of well-being in which an individual realises his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community." 

Researchers have found that approximately 1 in 4 in the UK experience some sort of mental health issue. With numbers predicted to rise due to current lockdowns and effects of Covid 19 around the globe. In the US alone it's estimated that 1 in 5 adults experience mental health issues in a given year. 

There are many ways and means of boosting on our mental health. Nutrition is a key area. Which helps boost not only physical immunity but also psychological immunity.  The latest studies reveal that changing your diet can boost your mood. Helping depression which influences mental health. 

Let us discuss a few ways of boosting your mental health.   

Value Yourself

Value yourself

Care about yourself and take care of yourself with kindness and respect.  Avoid self-criticism and don't compare yourself with others.  Pursue your dreams, hobbies, and expand your horizons.  

Do not be afraid to express our needs and desires to others without worrying too much about acceptance from others.  

Do the best with what you have irrespective of the circumstances and create the life you desire.  

Look for opportunities to serve others in the community and feel positive and good about it.  

We are all unique individuals with unique gifts, strengths and talents. Though too often we are distracted, by our weaknesses and fears.  Be strong and offer your uniqueness to the community by helping them in need and do not dwell too much on your weaknesses.

Exercise and Diet

Exercise and diet

 

Exercise well and exercise regularly.  It helps decrease depression and anxiety and improve your mood.  Eat nutritious and balanced meals and take plenty of water.  Try to get enough sleep for a day as research indicates a lack of sleep contributes to a higher rate of depression. 

Improvement of mood, sense of wellbeing, increased energy and higher endurance comes as a result of weight reduction and weight management from exercise and a healthy diet.  

Benefits of a healthy lifestyle boost your mental health and of course your physical appearance too.  

Try as much as possible to maintain a healthy balance, include more of the following in your daily diet:

  • Vegetables - Leafy greens and Broccoli
  • Fruits - Whole where possible, if juiced include some vegetables too
  • Whole Grains
  • Probiotic-rich foods
  • Increase your fiber intake
  • Increase the intake of seafood and lean poultry 

It is revealed that a higher level of mental health problems are encountered by those who eat fewer healthy foods.

So we recommend avoiding:

  • Cut down on red meat
  • Junk and fast foods 
  • Drugs
  • Alcohol
  • Cigarettes 

Sometimes we tend to use these as a means to overcome problems but in reality, it only aggravates health issues.  

Network

Network

It is good to connect with strong family or social connections which boosts your morale.  Plan out activities which allows you to socialize and network with new people of similar interests, clubs or support groups.  

Networking with a group of others can protect against anxiety and depression and this helps you to talk and iron out any challenges or share your own feelings which boosts mental health.  When you share your feelings you often realise that you are not alone and others have gone through similar experiences and have overcome them successfully.

Develop your own way to deal with Stress 

Coping with stress

 

It is important to deal with stress which is a part of our daily life.

Stress comes from different aspects of your daily life.

Your body creates a stress response which can lead to a variety of physical symptoms, how you react, the way you behave, and lead you to experience more stressful emotions

It affects us in varying intensities disturbing us physically and emotionally

We recommend to trying some effective skills to help you cope:

  • Meditation
  • Prayer / Gratitude Diary
  • Exercise try walking 30 minutes a day
  • Playing with your pets
  • Spend time with Children
  • Socialise 
  • Read
  • Art - painting, drawing
  • Music - play an instrument, sing
  • Writing - journaling
  • Laughing

These are a few ways to help overcome stress. 

Try to smile and see the humour in life. Research has indicated that laughter often boosts your immune system and reduces stress. 

Develop Goals

Set goals

Goals aren't only for new year or the next Monday they can be for everyday. 

Plan out and jot down what you would like to achieve academically, professionally, or personally.  

Thereafter decide on the steps you need to achieve your goals.  

Do not over plan, but aim high, develop SMART goals and be realistic. Break the goals into bite-sized and achievable levels.  Set small rewards.

Once goals are set be sure to be on track and achieving goals feels great, create a sense of accomplishment, self-esteem and leave you feeling happy. 

Yet, not meeting a goal of getting off track might make one feel distressed, unmotivated, and experiencing a sense of failure. So, be sure to be on track and set only realistic goals, to be sure to enjoy a tremendous sense of accomplishment when you hit the goals. 

Support

Get Support

While all the above points can help. If your mental health issues are severe. Be sure to reach out to an experienced mental health professional. 

Seeking support is a sign of strength and no means a weakness. Like you would go to the hairdresser, dentist you can with your mental health too. 

Treatment is often effective and people who get the right support can lead full, rewarding lives.  

Lets recap

Mental health matters, and we need to say yes to ourselves more and no we are worthy. Say no to the stigma that surrounds seeking help. 

  • Value yourself
  • Networking
  • Develop your own way to deal with stress
  • Exercise and diet
  • Develop goals
  • Support 

COVID-19 doesn't seem to be going anywhere, so you need to look after ourselves. Physically, mentally and emotionally. 

Doing this means you will be better equipped to navigate a new normal way of life. 

Take the time to look after your mental health – and support your family and friends in their efforts to do the same.

We hope you have found our tips helpful, if so please like and share. After all, sharing is caring!

Some do like to supplement their diet and mental well-being with supplements too. 

If you are one who does feel free to check out our range here to help with Mental Health

And remember it is okay not to be okay, as long as you recognise it and take good care of yourself.

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