The significance of treating your mental health as you would take care of your physical health is an accepted principle. It is becoming less taboo to discuss openly mental illness and therapy- there are so many celebrities talking about mental health. The best part is that we are prioritizing self-care, which is awesome. However, when it comes to being mentally fit, we are a bit gloomy on the follow-through. There is no scarcity of self-care strategies out there, but not everyone has the money and time to spend on a wellness retreat or crystals or horse therapy that may or may not chill you. Here, we have listed out some of the important ways to take care of your mental health.
Ways to Take Care of your Mental Health
Discuss your feelings. One of the important ways to take care of your mental health is to speak about it with your loved ones. Speaking about your feelings can help you stay in good mental health and deal with times when you feel disturbed. Discussing your feelings is not a sign of weakness. It is part of taking charge of your wellbeing and doing things that will help you stay healthy.
Talking can be a method to cope with an issue you have been carrying around with you for a while. Just being attended can help you to feel supported and feel less lonely. And it works in both ways. If you open and discuss things, it might encourage others to do the same.
It is not always simple to describe how you are feeling. If you are not able to think of a single word, use many. What do you feel inside your head? What do you feel like doing? You do not need to sit with your loved ones for conducting a big conversation about your mental condition. Many people feel comfortable when these conversations start naturally- maybe when you are doing some work together. If the whole situation seems to be awkward, give some time. Make taking about your feelings a natural thing.
Have enough sleep. Sleep is important for our mental and physical health. Sleep regulates the chemicals in our brain that convey information. These chemicals play a significant role in managing our emotions and moods. If we do not get enough sleep, we start feeling anxious or depressed.
Do something productive other than watching Netflix before going to sleep. If you have lost track of nights than you can count while watching a series, just to feel tired and sleepy and behind your life the very next day, try to do a little experiment where you do not watch TV before going to bed for a week. Instead, use that time to read, paint, call your parents, take a bath, anything. For many, zoning out with a great series can be a healing coping mechanism, which is great. You must find other tools also for relaxing your mind at the end of the day.
Keep yourself active. Experts believe that exercise is one of the significant ways to take care of your mental health. According to various studies, exercise is one of the significant activities to improve mental health. Regular workout releases chemicals in your brain that make you feel good. Also, exercise can boost your self-esteem and help you to concentrate, sleep, and calm mental health. Exercise also helps in keeping the brain and your other vital organs fit. Exercising does not mean going to the gym or sports. Doing gardening, going for walks in the park, or doing any kind of household work can also keep you active. According to fitness experts, one should exercise for 30 minutes for at least 5 days a week.
Eat healthy and nutritious food. To keep your physical health and brain health in the right condition, you should eat well. There is a strong connection between what we eat and how we feel, for instance, sugar and caffeine can have an instant effect. But there are foods to improve mental health too. Our brain needs a mix of nutrients to keep it healthy, just like the other vital organs in our body. A diet that is good for your physical health is also good for your mental health.
A healthy diet includes:
- Lots of various kinds of vegetables and fruits
- Nuts and seeds
- Bread or Wholegrain cereals
- Oily fish
- Dairy products
- Drink lots of water
Make sure you eat three meals a day and drink plenty of fluid. If possible, you should try to limit your caffeine intake and sugary drinks. Avoid alcohol too.
To calm mental health, you must surround yourself with good people. Generally, people with strong social connections are healthier compared to those who have less support network. Make your plans with supportive friends and family members or participate in activities where you can meet new people, like join a club, support group, or a class.
Meditation is one of the significant ways to take care of your mental health. Yes, many of us think meditation is meant for just yoga teachers. Do not worry about accomplishing anything or reaching enlightenment when practicing it. Spare a few minutes to calm down your mind and focus on your breathing. If you are confused about where to start, just sit by closing your eyes for some time and focus on your breathing in and out, slowly for just two minutes. Then, slowly increase your timing.
Try to restrict the intake of refines sugar and add more magnesium in your diet. Reducing the amount of added sugar in candies, pastries, or sodas won’t help in curing depression, but it can help in keeping the blood sugar level under control, which in turn can help balance your energy levels for the whole day. And while there is no such food called stress-fighting foods, magnesium has proved to alleviate fatigue and headache. So, add pumpkin seeds, leafy vegetables, figs, and avocados to your diet.
Get lots of sunlight. Sunlight is a great source of Vitamin D. Vitamin D is important for both our brain and body. It helps our brain to release certain chemicals that improve our mood, like serotonin and endorphins. Try to spend some time under the sun whenever possible, but ensure you keep your eyes and skin protected. Taking sunlight for 30 minutes to 2 hours per day is perfect. During the winter, some people suffer from depression as they do not enough sunlight. This is known as Seasonal Affective Disorder (SAD). Some people use special light-therapy to treat this disorder.
Enjoy a break. A change of scene or a change of speed is good for your mental health. It could be anything like a five-minute break from cleaning your room, a half an hour lunch break in your office, or a weekend exploring a new place. A few minutes can be more than enough to de-stress you. It is important to give yourself some “me” time. Try to understand what your body is trying to say to you. Sleep for some time when you feel tired. Without a night of good relaxing sleep, our mental health and concentration suffer.
Ask for help. If you are experiencing frequent mood changes- mainly if it is interfering with your personal and professional life- it is better to discuss it with someone and seek help. That someone can be anything like a primary care doctor, a therapist, a doctor, or the HR department of your office.