Much like physical health, mental health is not given proper importance, and most of us struggle with mental health problems throughout our lives. We have put together the best tips and exercises to maintain your mental well-being.
1) A balanced diet is important.
Proper nutrition is important for body and soul, a balanced diet keeps the brain healthy and cheers up. Eat a mix of fruits and vegetables, whole grain bread and cereals, nuts and kernels, dairy products, fish, and plenty of water to avoid any defects. Avoid foods with high caffeine and sugar content, as these often have a negative impact on mental wellbeing.
2) Adequate sleep and sunlight improve mental wellbeing.
Sleep regulates chemical processes in our brain that affect feelings and emotions and is therefore important for body and soul. Not sleeping well can make us feel depressed, stressed, or anxious.
Sunlight is a great source of vitamin D, a vitamin that causes our brain to release endorphins and serotonin. These messenger substances raise our spirits and help us to feel better. Therefore, it is best to spend between 30 minutes and 2 hours in the sun every day, but make sure that the eyes and skin are adequately protected.
3) Stay active.
Exercise and other physical activity help improve mental wellbeing. Sport not only improves mood in the short term, but also increases self-confidence, concentration, and helps you sleep better in the long term. However, it does not always have to be a sport; walks in the park or doing housework can help keep us active. Experts say that about 30 minutes of physical activity a day, about 5 times a week, is enough to reduce mood, stress, and fatigue.
4) Take regular breaks.
A change of view can do wonders for our mental wellbeing. Whether a five-minute break during cleaning, a lunch break at work, or a whole weekend in nature, just a few minutes of “I-time” can help to reduce stress. If you are really tired, listen to your body and take time to sleep. The world can sometimes just wait.
5) Surround yourself with people who are good for you.
A good relationship with family and friends has a positive effect on mental well-being. People close to you put your problems in a better light and can help solve seemingly unsolvable problems instantly. Hold on to and work on relationships where you feel loved and valued. However, if you feel like a relationship negatively affects your psychological well-being, take some time out or end the relationship.
6) Do something you are good at.
Is there anything you particularly enjoy doing? Enjoying yourself helps to fight stress and achieve something, increases self-confidence. By focusing on a hobby, you can forget your worries for a while, and your mood will improve. No matter what it is that you like, whether football, an instrument or a TV show, you should take your time. Experts have found that when we spend little or no time on the things we enjoy, we are more irritable and unhappy.
7) Break your routines.
Although we are known to be more efficient through routines and give them a sense of security, small changes can liven up a boring schedule. For example, change your jogging routes, plan a road trip, or try a new restaurant. These things help bring new momentum into your daily routine.
8) Set realistic goals.
Set yourself high, yet achievable goals, whether in professional, academic, or social terms. Write down the goals you have set and the steps you need to take to achieve them. The closer you get to your goal, the better and more confident you will feel.
9) Talk about your feelings.
Talking about your feelings strengthens your mental wellbeing and helps you deal better with times when you don’t feel good. It can help to deal with a problem that you have been carrying around for some time. There is no need to sit down with family and friends for a great conversation about your feelings. Just wait for the conversation to develop naturally.
10) Learn to deal with stress.
Stress is an inevitable part of our lives, and dealing with it properly is important for our own well-being. Make a plan to tackle your problems in order to reduce unnecessary stress. Learn stress management techniques such as tai chi, sports, or a walk in nature, and don’t forget to see the humor in life even in stressful times. Laughter not only reduces stress, it can also strengthen the immune system and reduce pain.
11) Take care of others:
Use your time and energy to help others. This gives the feeling of being used and appreciated, which in turn increases self-esteem. It helps us see the world from a different perspective and put our own problems in a different light. Caring for a pet can give your day the necessary structure. The bond between humans and animals can be as strong as that between two humans.
12) Accept yourself as you are.
Avoid unnecessary self-criticism and do things that you enjoy. Take your time for your hobbies and favorite projects or broaden your horizons. Your mental well-being benefits from the acceptance that you are doing the best that you can do. Feeling good with who you are increases confidence. Be proud of who you are and recognize and accept what you cannot do and focus on what you are good at.
13. Ask for help if you need it.
We all are sometimes overwhelmed by our feelings, but if you feel that you cannot do this alone, ask for help. A support group can help achieve the necessary changes in your life, a therapist can deal with your problems and make a fresh start. If your feelings have a very negative impact on you and those around you, talk to your family, friends, or even your doctor.