Mental health is defined as a state of
well-being in which every individual realizes their own potential, can cope
with the normal stresses of life, can work productively, and is able to make a
contribution to their community. Mental
Health impacts physical illnesses such as cancer, high blood pressure, diabetes,
and migraines.
You might not know if you’re experiencing
symptoms related to a mental health condition as it’s possible to maneuver
everyday life without even realizing you’re struggling. Some early warning
signs are eating or sleeping too much or too little, lacking energy, mood
swings, fighting with loved ones, feeling confused, forgetful, on edge, angry,
or upset. Below are important statistics regarding mental health in the U.S.
·
1
in 5 adults experience a mental health problem each year.
·
18.1%
of adults have anxiety disorders.
·
6.9%
of adults have major depression.
·
9.8
million American adults (1 in 25) have a serious mental health disorder.
·
Depression is the leading cause of
disability.
·
Women
are twice as likely to experience major depression as
men.
Don’t wait until you're in a crisis to make your mental
health a priority.
It’s always easier to form new habits when you’re feeling strong. You have the
power to take positive steps right now to improve your emotional health.
Challenge yourself-One of the worst
things you can do in life is growing stagnant and complacent. If you stick with
the status quo, you won’t get to enjoy one of the best things in life, which is
the wonderful feeling you get from setting and
achieving goals. Even if you think you’re at a good place in life and most of
your goals have been achieved, there are always areas for growth.
The importance of
having goals to work toward shouldn’t be overlooked. After all, having purpose
in one’s life is a crucial element of your overall happiness and life
satisfaction. Take a look at your life and find an area for growth. Perhaps you
want to get in better physical shape, save more money for retirement, write a
blog, travel to ten countries, have children, or learn a new skill. Whatever
you identify as your goal, write it down. Being mindful
of the present moment
allows you to let go of negative or difficult emotions from past experiences
that weigh you down.
Start by bringing
awareness to routine activities, such as taking a shower, eating lunch, or
walking home. Paying attention to the physical sensations,
sounds, smells, or tastes of these experiences helps you focus. When your mind
wanders, just bring it back to what you are doing. In those moments when it all
seems like too much, step away, and do anything but whatever was stressing you
out until you feel a little better.
Sometimes the best
thing to do is a simple breathing exercise: Close your eyes and take 10 deep
breaths. For each breath, count to four as you inhale, hold it for a count of
four, and then exhale for another four. This works wonders almost immediately.
Don’t be afraid to seek help-If there’s one thing
today’s teenagers and young adults have taught you, it’s the importance of
seeking professional care when necessary. There is no shame or embarrassment in
getting help with mental health issues. In years past, there was a stigma attached to seeing a
therapist or psychiatrist.
Today, that stigma
has been removed, as more people than ever are seeking treatment for their
mental health disorders especially with the rise of online, remote therapy. We
all know the importance of maintaining good physical health we’re bombarded
daily with ads for exercise programs, diet plans, and blog posts on what to eat
and drink and what vitamin supplements to take or avoid. What’s not as
frequently addressed, however, is mental health, but it’s just as important.
Household budgets are
strained all across America, but even if times are tight there are plenty of
ways to improve your mental outlook, and they don’t have to take a lot of time
or effort. Try talking with a valued friend (or family member).
Eat a good meal-What you eat
nourishes your whole body, including your brain. Carbohydrates (in moderate
amounts) increase serotonin, which is a chemical that has been shown to have a
calming effect on your moods. Protein-rich foods increase norepinephrine, dopamine, and tyrosine, which help keep you
alert.
Vegetables and fruits
are loaded with nutrients that feed every cell of your body including those
that affect mood-regulating brain chemicals. Include foods with Omega-3 polyunsaturated fatty acids (found in
fish, nuts, and flaxseed.) Research shows that these nutrients can
improve mood and restore structural integrity to the brain cells necessary for
cognitive function.
Exercise-The impact of
exercise on one’s mental health cannot be emphasized enough. Whether you’re
struggling with anxiety, depression, stress or any other condition, exercise
should play an important role in your life. Exercise can improve your sleep,
make you feel more relaxed, and increase your body’s
production of endorphins (the feel-good hormones), which can improve your mood.
There are countless
ways you can reap the benefits of exercise. You don’t have to do high-intensity
interval training or intense spinning to reap the benefits of exercise. In
fact, just 30 minutes of walking each day can improve your mood and reduce
stress. Just five minutes (the length of one song) of aerobic exercise, or
cardio, can lower anxiety. For healthy adults, the recommended amount of
exercise is 150 minutes per week of moderate activity (such as biking or
walking) and 75 minutes per week of more vigorous exercise (such as running).
Incorporate self-care into your
life-Self-care
is different for every person, but it’s a simple concept. It’s important to
take time to care for your physical, emotional, and mental health in order to
live a fulfilling life. Self-care can include such things as getting restful
sleep, meditating, and exercising as well as other things that make you feel
good about yourself.
Examples of self-care
include: eating healthy, traveling somewhere new, trying new things, relaxing
at the beach, spending time with a friend, or splurging on a massage or other
luxury. This type of self-care doesn’t matter as much as the effect. It should
make you feel like you’re taking care of yourself in a way that combats
anxiety, depression, and stress. Carve 20 minutes into your day to focus on
self-care. Make a healthy smoothie before work, go for a long walk at lunch, or
spend time laughing over a funny TV show or movie before bed.
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 its right for you. Enter mindfulness meditation. Mindfulness
is a form of meditation that allows you to focus on (and even control, in some
instances) your thoughts. It can be done anywhere, at any time.
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 lower stress, improve your relationships, enhance your focus
and memory, and help you feel more at ease. But how exactly does it work?
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 is by repeatedly reciting a short and uplifting message about
yourself. Think of something that works for you (such as, “I am not my
anxiety,” “I am strong,” or “I am fulfilled”) and repeat it to yourself. Aim to
practice mindfulness meditation once (or twice) each day for 20 minutes.
Maintain healthy, thriving
relationships-Loneliness
is an epidemic right now. More
people than ever are feeling isolated, anxious, and depressed. Loneliness can
have a staggering impact on one’s mental, emotional, and physical health. One study discovered that
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 you 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 embarrassment in asking for help.
After all, being open
and honest with your loved ones can help you begin the process of healing. Knowing
you are valued by others is important for helping you think more positively. Being
more trusting can increase your emotional well-being because as you get better
at finding the positive aspects in other people, you become better at
recognizing your own. Research shows that being helpful to others has a
beneficial effect on how you feel about yourself. Being helpful, kind, and
valued for what you do is a great way to build self-esteem. The meaning you find in helping
others will enrich and expand your life.
Practice gratitude-Gratitude has been clearly linked with improved
well-being and mental health as well as happiness. One great way to combat negative
thinking is by practicing gratitude. There are countless ways to practice
gratitude each day. One simple and effective way is by journaling each morning
or evening. Spend 10 or 15 minutes journaling about the things
you’re thankful for, both small and large.
Strive to list
anywhere from three to 10 things. Explore the big-picture things you’re
grateful for, such as your health or family, as well as small, daily things
you’re thankful for, like the nice weather or a compliment your co-worker gave
you about your outfit. Generally contemplating gratitude is effective, but you
need to get regular practice to experience long-term benefits. Find something
to be grateful for, let it fill your heart, and bask in that feeling.
Prioritize your sleep-If you’re busy with
things like work or raising small children, you might struggle to get seven to
nine hours of sleep each night, but doing so is imperative. Sleep deprivation
will only worsen emotional and psychological problems. One study found that
people who reported having insomnia were four times as likely to develop
depression within the next three years. Good quality sleep is restful and will
ensure you’re energized for the day ahead.
If you wake up 10 or
15 times each night, you won’t feel like you’ve gotten enough sleep to prepare
you for the day ahead. If you’re struggling to get restful sleep, try to
incorporate practices into your life that will help you achieve better sleep. Meditate,
exercise daily, eat a well-balanced diet, and try to eliminate things like
caffeine, alcohol and smoking, which can negatively impact sleep. Keep your
bedroom dark, cool and quiet, and refrain from doing anything other than
sleeping in your bedroom.
A large body of
research has shown that sleep deprivation has a significant negative effect on
your mood. Try to go to bed at a regular time each day, and practice good
habits to get better sleep. These include shutting down screens for at least an
hour before bed, using your bed only for sleep or relaxing activities, and
restricting caffeinated drinks for the morning.
“Values are related to our
emotions. Just as we practice physical hygiene to preserve our physical health.
We need to observe emotional hygiene to preserve a healthy mind and attitudes.” (Dalai Lama) [i]
[i] Sources used:
·
“10 Quick & Easy Ways to Improve Your Mental Health” By Paul Jenkins
·
“9 Ways You Can Improve Your Mental Health Today” by Patricia Harteneck
·
“How to Improve Your Mental Health: 9 Keys to Your Well-Being” By Jamie
Friedlander
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