We can all make simple changes in our lives that can significantly impact our mental health and overall well-being.
Mental health is related to how you think, feel, and react when you are in a bad mood and when you are in a good one. Small changes in your life do not cost much and do not take time. Everyone can follow these simple tips that we have prepared below.
Be Active
The mind is connected to the body. Movement and sports release transmitters in our brains that make us feel good. They improve our sleep and help reduce stress and anxiety, promoting better memory and perception – increasing the chances of experiencing positive events in everyday life.
The movement has been proven to play a role in preventing and treating mild and moderate depression and anxiety. When you’re feeling depressed, a little physical activity can help, even if you don’t feel like doing it.
But “being active” isn’t just about running and exercising. Activities that increase your heart rate are also good, such as gardening, tidying your apartment, or cycling to work.
Going for a walk has also been shown to improve mood. In a 2015 study, scientists compared the brain activity of healthy people after an hour and a half of walking – in the city or nature. Those who took a walk in green areas showed less activity in the prefrontal cortex – a part of the brain that is especially active when we are anxious or focused on negative emotions.
Talk About Your Feelings
None of us is a superhero. All of us occasionally get overwhelmed by fatigue or are broken by a situation when things go bad. If you cannot cope with everything that is bothering you, seek help.
Be open and talk to your friends or a psychologist to maintain good mental health. They can assist you in managing mental health issues, overcoming problems more easily, and going through crises quickly. Talking is an important part of taking matters into your own hands regarding your overall well-being and what you can do to stay healthy.
Nutrition Is Very Important
Nutrition affects the creation of new nerve cells in the brain, especially in part involved in mood regulation.
Recent research has revealed a link between bad eating habits and bad moods. On the other hand, an anti-inflammatory diet rich in plants can help prevent depression. Part of the answer lies in how inflammation affects gut microbiology – there’s growing evidence that it profoundly affects our mood and behaviour.
Take a Pause
Changing your place of residence and your everyday life has a positive impact on your mental well-being. It can also refer to a five-minute break from cleaning the house, a half-hour lunch break at work, or a weekend out of town. It’s good to know that even a five-minute break reduces accumulated stress.
Accept Yourself as You Are
We are all different. Someone knows how to make others laugh, is good at math, and knows how to cook a phenomenal lunch. We cannot and do not need to know everything to appreciate ourselves more because everyone has an equal right to a happy and fulfilling life.
Sleep Is Essential
It is unknown exactly how long it would take before death occurs due to lack of sleep. An American student once managed to stay awake for 11 days and 25 minutes. However, many of us know that if we don’t get enough sleep, we feel one step closer to death.
Lack of sleep affects mood and concentration, as well as emotional intelligence.
Generally, we don’t sleep as much as we should, but we know that sleep is very closely related to mental health. Whether you need five or eight and a half hours of sleep depends on the individual. Experts recommend finding out what works best for us and sticking to it.
People unable to sleep through the night can make up for it during the day. For example, with shift workers and parents of small children, naps of around 20 minutes are often enough – long enough to fall asleep but not long enough to fall into a deep sleep.
Finally, we advise you to start small, figure out what you want to work on – a few things that are good for you – and prioritize them. The most important thing is to find something that suits you and then try it.
