Things You Can Do for Your Mental Health



An important part of keeping fit and healthy is to take care of your own mental health. There are plenty of things you can do to help make sure you keep yourself mentally healthy. Unfortunately, many of us don’t consciously make an effort to stay mentally healthy. Many people see mental health as only meaning not having symptoms of mental illness. In reality it is much, much more than that.

Mental health means feeling good about who you are, having balance in your life and in your thinking, and responding constructively to life’s highs and lows. Everyone should practice good mental health. It help protect you from mental illness, and it can help you get the most of out of life. So, Looking to boost your mood, handle your emotions better, or build resilience? These life-changing strategies can show you how.

What is Mental Health?

Mental health is much more than a diagnosis. It's your overall psychological well-being, the way you feel about yourself and others as well as your ability to manage your feelings and deal with everydays problms. And while taking care of your mental health can mean seeking professional support, it also means taking steps to improve your emotional health on your own. Making these changes will pay off in all aspects of your life. It can build resilience, boost your mood, and add to your overall enjoyment of life:



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.

You have positive mental health if you are

The ability to deal with stress and bounce back from adversity.

A zest for living and the ability to laugh and have fun.

The flexibility to learn new skills and adapt to change.

A sense of meaning and purpose, in both their activities and their relationships.

The relationship between resilience and mental health

Self-confidence and high self-esteem.

A balance between work and play, rest and activity, etc.

The ability to build and maintain fulfilling relationships.



Having solid mental health doesn’t mean that you never go through hard times or experience life problems. All people go through disappointments, change, and loss. And while these are normal parts of life, they can still cause anxiety, sadness, and stress. But just as physically healthy people are better able to bounce back from illness or injury, people with strong mental health are better able to bounce back from adversity, trauma, and stress. This ability is called resilience.



People who are emotionally and mentally resilient have the tools for coping with difficult situations and maintaining a positive outlook. They remain flexible, focused, and productive, in hard times as well as good. Their resilience also makes them less afraid of new experiences or an uncertain future. Even when they don’t immediately know how a problem will get resolved, they are hopeful that a solution will eventually be found.







Several of ways to take control of your mental health .

How to boost your mental health

Anyone can suffer from mental health problems and over a lifetime most of us will.

People ignore the emotional messages that tell them something is wrong and try toughing it out by distracting themselvesselves or self-medicating with drugs, alcohol, or self-destructive behaviors.

The truth is you don’t have to feel bad. There are tips you can adopt to boost your mood, become more resilient. But just as it requires effort to build and maintain physical health, so it is with mental health. We have to work harder these days to ensure strong mental health, simply because there are so many ways that life takes a toll on our emotional well-being.



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. It’s important to take care of yourself and get the most from life. Below are practical ways to look after your mental health. Making simple changes to how you live doesn’t need to cost a fortune or take up loads of time. Anyone can follow this advice. Why not start today?Anyone can suffer from mental health problems and over a lifetime most of us will.People ignore the emotional messages that tell them something is wrong and try toughing it out by distracting themselvesselves or self-medicating with drugs, alcohol, or self-destructive behaviors.The truth is you don’t have to feel bad. There are tips you can adopt to boost your mood, become more resilient. But just as it requires effort to build and maintain physical health, so it is with mental health. We have to work harder these days to ensure strong mental health, simply because there are so many ways that life takes a toll on our emotional well-being.





Break up the monotony can Build Mental Health Although our routines make us more efficient and enhance our feelings of security and safety, a little change of pace can perk up a tedious schedule. Alter your jogging route, plan a road-trip, take a walk in a different park, hang some new pictures or try a new restaurant.



Tell yourself something positive.

How you think about yourself can have a powerful effect on how you feel. When you perceive your self and your life negatively, you can end up viewing experiences in a way that confirms that notion. Instead, practice using words that promote feelings of self-worth and personal power. For example, instead of saying, "I'm such a loser. I won't get the job because I tanked in the interview," try, "I didn't do as well in the interview as I would have liked, but that doesn't mean I'm not going to get the job."



Accept who you are can build Better Positive Mental Health Some of us make people laugh, some are good at maths, others cook fantastic meals. Some of us share our lifestyle with the people who live close to us, others live very differently. We’re all different. It’s much healthier to accept that you’re unique than to wish you were more like someone else. Feeling good about yourself boosts your confidence to learn new skills, visit new places and make new friends. Good self-esteem helps you cope when life takes a difficult turn. How you think about yourself can have a powerful effect on how you feel. When you perceive your self and your life negatively, you can end up viewing experiences in a way that confirms that notion. Instead, practice using words that promote feelings of self-worth and personal power. For example, instead of saying, "I'm such a loser. I won't get the job because I tanked in the interview," try, "I didn't do as well in the interview as I would have liked, but that doesn't mean I'm not going to get the job."





Take care of your physical needs

We may be talking about the health of your mind, but mental health and your body are interconnected. Healthy mind and body,goes the old Roman adage, and in many ways this is absolutely true. It’s very difficult to feel mentally on point if your physical needs are not catered for. For example, it's very hard to feel good about yourself if you feel unwashed or you’ve had nothing to eat.







Eat nutritious meals that include all the main food groups: proteins, carbohydrates, fruits, vegetables and fats.

Avoid stimulants such as caffeine and alcohol that can adversely impact your mood.

Drink plenty of fluids, particularly water to avoid dehydration.

Enjoy a good standard of bodily and environmental hygiene. This means washing yourself, your clothes and cleaning your living space regularly.

Get enough sleep. According to Better Health Victoria healthy adults need about eight hours of sleep every night.

Avoid harmful activities such as smoking or drinking to excess.



Maintain healthy, thriving relationships.

Loneliness is an epidemic. More people than ever are feeling isolated and, in turn, anxious and depressed. Loneliness can have a staggering impact on one’s mental and emotional health, as well as one’s physical health, Loneliness had the same impact on one’s life span as obesity and smoking. Loneliness shortened a person’s life by 15 years.



One of the best ways to protect your mental health is by prioritizing your relationships. Having strong interpersonal connections benefits us in countless ways: It helps you feel like you’re part of a community, gives your life meaning, makes you feel accepted and reinforces that we have people we can rely on during times of adversity.

It’s important to remember that asking family members or friends for help if you’re struggling isn’t a sign of weakness, but rather strength. There should be no shame or embarrassment in asking for help. After all, being open and honest with your loved ones can help you begin the process of healing.h



Ask for help One of the most important ways to keep yourself mentally healthy is to recognise when you're not feeling good, and to know when to ask for help. There's no shame in asking someone for support if you're feeling low or stressed. Everyone goes through patches where they don't feel as good as they should. You can try speaking to your friends or family, or if you think your mental health is getting on top of you then you can speak to your GP. When caring for yourself, you should make sure to:Eat nutritious meals that include all the main food groups: proteins, carbohydrates, fruits, vegetables and fats.Avoid stimulants such as caffeine and alcohol that can adversely impact your mood.Drink plenty of fluids, particularly water to avoid dehydration.Enjoy a good standard of bodily and environmental hygiene. This means washing yourself, your clothes and cleaning your living space regularly.Get enough sleep. According to Better Health Victoria healthy adults need about eight hours of sleep every night.Avoid harmful activities such as smoking or drinking to excess.Loneliness is an epidemic. More people than ever are feeling isolated and, in turn, anxious and depressed. Loneliness can have a staggering impact on one’s mental and emotional health, as well as one’s physical health, Loneliness had the same impact on one’s life span as obesity and smoking. Loneliness shortened a person’s life by 15 years.One of the best ways to protect your mental health is by prioritizing your relationships. Having strong interpersonal connections benefits us in countless ways: It helps you feel like you’re part of a community, gives your life meaning, makes you feel accepted and reinforces that we have people we can rely on during times of adversity.It’s important to remember that asking family members or friends for help if you’re struggling isn’t a sign of weakness, but rather strength. There should be no shame or embarrassment in asking for help. After all, being open and honest with your loved ones can help you begin the process of healing.h





Make time for social connection

Humans are social creatures, and even the most introverted among us find comfort in the company of like-minded people. The best type of interaction involves face-to-face connection. Chatting and Skype conversations are great for keeping long distance relationships alive, but nothing beats the closeness of a physical encounter. Having a phone call with a friend or close family member also gives you the opportunity to air concerns or worries that may be weighing you down.



Exercise and physical activity

Exercise is a way to help treat mental health complaints.When you do physical activity your brain releases endorphins which help to lift your mood and also give you energy. Regular exercise can also help you to sleep better and feel more at one with yourself. And don’t think you need to be running miles or pumping weights in the gym. Simply going for a short walk or tackling weeds in the garden can elevate your heart rate and provide a good work out.



Learn about mindfulness meditation.

Perhaps you’ve read about the benefits of meditation, but you either don’t have time to meditate or you don’t think it’s right for you. Enter mindfulness meditation.

Mindfulness is a form of meditation that allows you to focus on your thoughts. It can be done at any time and anywhere. The goal of mindfulness meditation is to be more present instead of dwelling on the past or worrying about the future.



The benefits of mindfulness are far reaching: It can improve your relationships, lower stress, enhance your focus and memory, and help you feel more at ease.

Mindfulness can be practiced through deep, focused breathing. It can also be accomplished by going for a solo walk in nature or by practicing yoga. One other way you can practice mindfulness, by repeatedly reciting a short and uplifting message about yourself. Think of something that works for you, such as, “I am strong,” or “I am fulfilled”) and repeat it to yourself. Aim to practice mindfulness meditation once (or twice!) each day for 30 minutes.



Take time to laugh. Hang out with a funny friend, watch a comedy or check out cute videos online. Laughter helps reduce anxiety.



Keep it cool for a good night's sleep. The optimal temperature for sleep is between 60˚ and 67˚ Fahrenheit.



Feeling anxious? Take a trip down memory lane and do some coloring for about 20 minutes to help you clear your mind. Pick a design that's geometric and a little complicated for the best effect.



Experiment with a new recipe, write a poem, paint or try a Pinterest project. Creative expression and overall well-being are linked.



Dance around while you do your housework. Not only will you get chores done, but dancing reduces levels of cortisol (the stress hormone), and increases endorphins (the body's "feel-good" chemicals).



Relax in a warm bath once a week. Try adding Epsom salts to soothe aches and pains and help boost magnesium levels, which can be depleted by stress.



Feeling stressed? Smile. It may not be the easiest thing to do, but smiling can help to lower your heart rate and calm you down.



Work some omega-3 fatty acids into your diet–they are linked to decreased rates of depression and schizophrenia among their many benefits. Fish oil supplements work, but eating your omega-3s in foods like wild salmon, flaxseeds or walnuts also helps build healthy gut bacteria.



Spend some time with a furry friend. Time with animals lowers the stress hormone - cortisol, and boosts oxytocin - which stimulates feelings of happiness. If you don’t have a pet, hang out with a friend who does or volunteer at a shelter.



Sometimes, we don't need to add new activities to get more pleasure. We just need to soak up the joy in the ones we've already got. Trying to be optimistic doesn't mean ignoring the uglier sides of life. It just means focusing on the positive as much as possible.



Boost brainpower by treating yourself to a couple pieces of dark chocolate every few days. The flavanoids, caffeine, and theobromine in chocolate are thought to work together to improve alertness and mental skills.



Positive mental health allows you to enjoy all the activities you want to participate in. It doesn’t mean you will never be sad or go through emotionally-challenging times. However, those with positive mental health will be able to bounce back more easily from these experiences.



Summary

You have the power to take positive steps to improve your emotional health. Don’t wait until you're in a crisis to make your mental health a priority. Besides, it is easier to form new habits when you are feeling strong. You can then implement those habits when you need them most. Pick something from this article that resonates with you and try it. Slowly putting in place routines, habits, and regular patterns will help you feel better through gradual change.