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DISCLAIMER:
the mental health tips provided in this blog post are not a treatment for people suffering from any mental health conditions such as severe depression,severe anxiety,ocd,schizophrenia,bipolar disorder etc. These tips are aimed at improving general mental wellbeing of people and can also provide a great support and help for people going through serious mental health conditions i can assure that implementing these tips for 15 consequtive days with regularity can improve the general mental well being and happiness levels and can reduce stress,anxiety,sadness etc
Maintaining good mental health is essential for leading a balanced, fulfilling and a happy life. But with the demands of modern-day living and poor life styles it can be challenging to focus on self-care. If you're looking for simple yet effective ways to boost your mental well-being, these mental health tips can bring significant improvement in just 15 days. Whether you're dealing with stress, anxiety, or simply want to practice better self-care and increase happiness levels these strategies will help you feel better in no time.
It has been proved and reproved by scientific research that the mental health tips given below form the basic framework and foundation of good mental health without these maintaining a good mental health is nearly impossible
1. Good Sleep the " most basic thing "
A good sleep routine is a must for mental health. A consistent sleep schedule can improve mood, enhance cognitive function, and reduce anxiety. Aim for 7-9 hours of quality sleep each night with sleeping and waking at a same time even on holidays, going to bed only when sleepy,avoiding caffeine and nicotine at least 6 hours before sleep to see a noticeable change in your mental well-being within two weeks. Many researches have proven this.
2. Practice Daily Mindfulness
Mindfulness helps you stay present and reduces stress and anxiety. Try dedicating at least 10 minutes twice a day to mindful breathing or meditation. Apps like Calm or Headspace can be a great starting point. Doing mindfullness is simple but not easy
WHY AND HOW IT WORKS ?
It has been proven through research that various mental illnesses are caused due to poor thinking patterns,habits and styles.Mindfullness works by focusing your attention to a particular point such as your breath,any body part or external sounds,smells and visuals thus breaking the flow of those negative and destructive thoughts which contribute to anxiety,depression and stress
3. Regular Exercise
Physical activity not only benefits your body but also your mind. Exercise releases endorphins, which are known to improve mood. Commit to 30 minutes of exercise, like walking, yoga, or jogging, for a better outlook on life. You dont need to go to gym for a better mental health even doing simple brisk walk 20 minutes a day with regularity can do wonders
4. Connecting with Loved Ones ( good relationships )
Social connection is vital for mental health. Reach out to friends or family members, whether through a simple text or a long conversation. Building supportive relationships can significantly reduce feelings of loneliness or depression. Having no relationships and being isolated is a very big risk factor for mental disorders
the most important research evidence in this respect is the century long harvard study must must listen
5. FOODS TO TAKE
following foods are proven to have a positive impact on mental health
FATTY FISH
FERMENTED FOODS ( PROBIOTICS ) EG; YOGURT,KEFIR,KIMCHI
WHOLE GRAINS
BERRIES AND ANTIOXIDANT RICH FRUITS
LEAFY GREEN VEGETABLES
NUTS,SEEDS AND LEGUMES
DARK CHOCOLATE
PLENTY OF WATER INTAKE
6. FOODS TO AVOID
Researches show that following foods should be avoided in order to have a better mental health
ALCOHOL
REFINED SUGARS AND PROCESSED CARBOHYDRATES
TRANS FATS
ARTIFICIAL SWEETNERS SUCH AS ASPARTAME AND SACCHARIN
PROCESSED MEAT AND FRIED FOODS
HIGH SODIUM FOODS
FAST FOOD
7. Practice Gratitude
Gratitude has been shown to increase happiness and reduce depression. Keep a gratitude journal and write down three things you're thankful for each day morning and evening. You'll start to notice a positive shift in your mindset and will also start seeing good people,situations and wealth comming into your life. Use journals like Intelligent Change The Five Minute Journal to guide your daily gratitude practice.
8. GETTING SUNLIGHT
Sunlight plays a crucial role in maintaining mental health by boosting the production of serotonin, a neurotransmitter that enhances mood, promotes relaxation, and reduces anxiety. Exposure to sunlight even for 10 to 20 minutes several days a week helps regulate the body's internal clock, improving sleep quality, which is essential for emotional well-being. Studies have shown that insufficient sunlight can contribute to Seasonal Affective Disorder (SAD), a type of depression that occurs during the darker months. By getting regular sunlight, individuals can improve their mood, reduce stress, and promote overall mental wellness, making it a natural and accessible way to support mental health.
INTERSESTING FACT: THE SUICIDE RATES INCREASE SIGNIFICANTLY IN COUNTRIES WITH POOR SUNLIGHT
For those in less sunny climates, consider a light therapy lamp like the Verilux® HappyLight® Full-Size or the Ultra-Thin UV-Free 10000 Lux Therapy Light.
9. LEARNING SKILLS TO IDENTIFY+CORRECT STRESSFUL THINKING PATTERNS
Most of mental health problems occur due to poor and unrealistic thinking habits learning simple ways to identify your stressfull thoughts, identifying thinking errors in them then replacing them with more realistic better thoughts will improve your mental well being by leaps and bounds. This is the best video i have found which will make you things clearer. Helpful books like Stop Overthinking by Nick Trenton can provide techniques to manage and redirect negative thought patterns.
10. Seek Professional Help if Needed
If you're struggling to manage your mental health on your own, and feeling that life is going out of control or you are going to breakdown mentally it's okay to seek help. Psychiatrists,Therapists or counselors can provide valuable insight and support, guiding you through tough times.
we have a page on our site where you can screen yourself for anxiety and depression
Conclusion
Incorporating these mental health tips into your daily routine can lead to noticeable improvements in your mental well-being in just 15 days. Start small, stay consistent, and remember that taking care of your mental health is a journey, not a destination.Feel free to ask questions in the comments
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