What is mental health?
Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act as we cope with life. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood and aging. Self-care can play a role in maintaining your mental health and help support your treatment and recovery if you have a mental illness.
How can I improve my mental health?
There are many different things you can do to improve your mental health, including:
Staying positive.
It’s important to try to have a positive outlook; some ways to do that include:
Finding balance between positive and negative emotions. Staying positive doesn’t mean that you never feel negative emotions, such as sadness or anger. You need to feel them so that you can move through difficult situations. They can help you to respond to a problem. But you don’t want those emotions to take over. For example, it’s not helpful to keep thinking about bad things that happened in the past or worry too much about the future.Trying to hold on to the positive emotions when you have them.
Taking a break from negative information.
Know when to stop watching or reading the news. Use social media to reach out for support and feel connected to others but be careful. Don’t fall for rumors, get into arguments, or negatively compare your life to others.
Practice gratitude.
Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
Taking care of your physical health.
since your physical and mental health are connected. Some ways to take care of your physical health include. Being physically active. Exercise can reduce feelings of stress and depression and improve your mood.
Getting enough sleep.
Sleep affects your mood. If you don’t get a good sleep, you may become more easily annoyed and angry. Over the long term, a lack of quality sleep can make you more likely to become depressed. So it’s important to make sure that you have a regular sleep schedule and get enough quality sleep every night. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
Healthy eating.
Good nutrition will help you feel better physically but could also improve your mood and decrease anxiety and stress. Also, not having enough of certain nutrients may contribute to some mental illnesses. For example, there may be a link between low levels of vitamin B12 and depression. Eating a well-balanced diet can help you to get enough of the nutrients you need. A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being—for some, decreasing caffeine and alcohol consumption can be helpful.
Get regular exercise.
Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
Connecting with others.
Humans are social creatures, and it’s important to have strong, healthy relationships with others. Having good social support may help protect you against the harms of stress. It is also good to have different types of connections. Besides connecting with family and friends, you could find ways to get involved with your community or neighborhood. For example, you could volunteer for a local organization or join a group that is focused on a hobby you enjoy.
Try a relaxing activity.
Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
Set goals and priorities.
Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.
Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you.
When should I seek professional help?
Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:
- Difficulty sleeping
- Changes in appetite or unplanned weight changes
- Difficulty getting out of bed in the morning because of mood
- Difficulty concentrating
- Loss of interest in things you usually find enjoyable
- Inability to complete usual tasks and activities
- Feelings of irritability, frustration, or restlessness
Learn more about healthy practices for your mind and body
Credit to Medline Plus and National Institute of Mental Health.
If you need emotional help in Maesot, information is available on the Emotional Support Partners page (Information Hub) at https://www.rbbinformationhub.com/
