Several factors can influence mental health , and are mainly linked to social, psychological and biological issues. Taking care of mental health is as important as taking care of physical health, as one directly influences the other.
Check out some tips for taking care of mental health effectively in everyday life.
Take care of Mental Health and Physical Health
Taking care of the body is one of the main ways to take care of mental health, as everything is interconnected.
The main way to ensure physical health involves a balanced diet and the regular practice of physical activities, habits that are indicated in any health context.
As for food, it is important to prioritize a menu that contains at least five servings of vegetables, greens and fruits every day. Whole grains and cereals are also important to ensure essential nutrients for well-being.
A balanced diet is one of the secrets for the proper functioning of the body, and also offers benefits to brain functions and the production of hormones related to mood, sleep and energy levels.
The regular practice of physical activities should also be part of everyday life, as it is important to provide physical disposition and bring nutrients and oxygen to all cells in the body.
When performing exercises, hormones such as dopamine and endorphin are released, responsible for the feeling of pleasure and well-being. This habit not only helps prevent emotional problems, but is also an important resource in the treatment of psychiatric disorders.
Pay attention to sleep quality
A good night’s sleep can do wonders for our physical and mental disposition. Therefore, taking care of the quality of sleep should be another essential habit in everyday life.
It is during the hours of sleep that the organism performs the main restorative functions of the body, replenishes energy and regulates metabolism, essential factors for maintaining a healthy body and mind.
Those who have a good night’s sleep are better able to maintain psychic, emotional and metabolic balance. In addition, being rested helps to restore the willingness to do day-to-day activities.
Sleep also exerts an important influence on mood. Those who sleep badly are usually more stressed and irritated , and may show signs of tiredness, anxiety, nervousness and lack of disposition.
To know if you ‘re sleeping well , see if you can get hours of sleep in a row, without or little interruption. It is also important to notice if you wake up with a feeling of recharged energy, as this indicates that you were able to relax and rest during the night.
If that’s not the case for you, maybe it’s worth putting some sleep hygiene strategies into practice. These changes involve creating a bedtime routine , keeping the lights off before going to bed, avoiding heavy food at night, among others.
Make Time for Leisure
The routine of most people involves commitments, meetings and professional and domestic tasks. With a busy day to day, many people leave self-care in the background, without even imagining how harmful it can be to mental health.
Taking a moment to take care of yourself and do some pleasant activity is important, as it is related to self-esteem . Going to the movies, reading a good book or making a different cooking recipe are some ideas that help you escape the routine, relax and spend quality time with yourself.
Decrease Online Time
The advancement of technology and the speed of information have made social networks become an important part of many people’s daily lives. Nowadays, it is common to spend a few hours in front of computer or cell phone screens.
Reduce the Time You Spend Online
Many people who follow this type of content end up comparing themselves to what they see on the screen, and feel bad for not having a perfect body or a life similar to what other people show on the networks.
This comparison is extremely dangerous for mental health. Therefore, it is recommended to reduce the time dedicated to browsing social networks. Replace this habit with offline activities that bring pleasure and satisfaction, according to your personal interests.
Slow Down the Routine
With a busy and stressful routine, the chances of developing anxiety, anguish, guilt and frustration grow.
When these feelings are related to work and reach worrying levels, it is called Burnout Syndrome (or Professional Exhaustion Syndrome). It is a health problem that arises as a result of stressful work situations.
In an attempt to survive the daily stress of such a demanding and competitive world, many people resort to small immediate pleasures, such as food, shopping, consumption of alcoholic beverages and other types of drugs.
These behaviors only serve to mask the body’s imbalance, further aggravating the problem and discomfort.
Slowing down is not an easy task, but those who adhere to strategies for this purpose can restore tranquility and become more tolerant.
Activities like yoga, for example, can help, as one of its main benefits is to quiet the mind, establish a balance between mind and body, and make the practitioner return his attention to the present moment.
Also Read: BURNOUT AND EMOTIONAL HEALTH AT WORK.
Seek Contact with Nature
One of the simplest ways to take care of your mental health and escape your routine is to be in touch with nature. Taking a trail or a walk in the park are some ways to practice active relaxation, which involves making body movements.
Unlike yoga and meditation, which require a certain concentration and self-control, active (or dynamic) relaxation can be more easily practiced and introduced into everyday life, especially for impatient and anxious people.
It offers benefits by allowing greater perception of body sensations , reducing anxiety.
Being in Contact with Nature is Undoubtedly one of the Best Remedies for our Body and Mind.
A survey carried out by the Harvard School of Public Health, in the United States, revealed that living close to woods, parks and gardens is associated with longevity, lower risk of facing kidney and respiratory diseases and suffering from depression.
In addition, being in contact with nature encourages the practice of physical activities, reduces exposure to pollutants and increases social engagement , offering benefits to mental health as a whole.
Surround Yourself with Loved Ones
Socialization is a factor of paramount importance for well-being, self-esteem and mental health. Maintaining good relationships helps make life meaningful, serves as a personal motivator, and makes us feel more stimulated.
Therefore, it is important, whenever possible, to be close to family and friends who are good for you.
Always be surrounded by people who make you feel good.
To prioritize good relationships, observe if there is dialogue, understanding and acceptance, main aspects of healthy relationships . These are details that make all the difference so that we feel that our presence is valued and desired.
