Mental health is as important as physical health, and it should be taken care of by following effective practices. Here are some effective practices that can help you.
Mental health is no longer a taboo, and it has become an important aspect of life and well-being for everyone. It is not easy to understand how to improve your mental health or how to understand the condition of your mental health. However, there is always a good place to start. The mind and the body are interconnected, and you need to take care of both your body and mind in order to improve your mental well-being. Experts suggest that self-care habits can greatly improve your mental health as they offer a sense of safety and comfort in your mind. If you are not sure where to start, here are some effective practices that can help you out on your way.
- Drink Plenty of Water
This might sound very basic, but there are actually a lot of health benefits connected to water. Our human body is 70% fluid, and the fluid helps to transfer nutrients and oxygen to each of our cells and organs. You need to maintain that level through ample hydration. Make sure to drink plenty of water, as an adult human needs at least 4 liters of water on a daily basis. Going below the average can create various problems in your body and mind. Drinking water helps to keep your skin healthy and aids in digestion. It also helps to improve energy levels and helps to avoid headaches. Try to always keep a bottle of water along with you, and at the time of sleep too.
- Try to Eat Nutritious Food
Eating healthy food is highly important for energy and a good gut system, which is compulsory for good mental health. Our brain needs a lot of energy and minerals to operate, as it can be considered the central processing unit of our body. Fruits and vegetables contain tons of vitamins that improve your overall health, and mental health is also a part of it. When your body gets the nutrients, it ensures that your mind is running smoothly as well. Good mental health can automatically improve your mental health. Try to get a balanced diet with the help of a nutritionist.
- Eat the Food You Love
Just like it is highly important to eat healthy, it is also important to eat the food you love. Even though you are having a healthy meal every day and maintaining your calories, you might not be happy because you are craving some other food in mind. That is why it should be normalized to have your favorite desserts and snacks once in a while. Everything is okay when you consume in moderation.
- Daily Exercise is a Must
This is absolutely unavoidable as daily exercise comes with a ton of benefits. According to the health experts, it is one of the best mood boosters that one can follow through their daily life. Physical exercises can help to release more endorphins, which are officially addressed as the “feel good” hormone, along with serotonin. These hormones help to reduce stress and improve the quality of sleep for every human. It can help to stay more energetic, which is a sign of good mental health. The more endorphins you can secrete naturally, the better you will feel about yourself. This way, you can achieve higher self-esteem levels and stay confident.
- Set Up a Sleep Schedule
There is no way of denying that our sleep schedules are chaotic, and most diseases are caused by a lack of sleep. The modern busy lifestyle and a heavy dependence on gadgets and the internet are also affecting our sleep schedules, as most people spend a lot of time in bed scrolling through social media platforms only. Getting enough sleep is a key factor in improving your mental health. You should sleep at least 7 to 8 hours every day, which is the minimum requirement for any adult human body. You need to set up a sleep schedule and try to stick to it in order to bed at the right time to get the correct hours of sleep. When you are well-rested, you can start fresh on the next day.
- Take a Break from Social Media Platforms
You have no option but to agree that social media platforms like Facebook, Instagram, X, etc, have become an integral part of our daily life. While these platforms can be a great way to connect with friends and family, they can also potentially affect your mental health. On social media, people tend to post only what they want to show to the world, and this creates a highly intentional and curated reflection of life. This further leads to comparing your world with others, and it can be very overwhelming sometimes. Social media platforms can also become a kind of stressor for many, and a lot of people do not even realize it. Taking a break from social media can actually help to gain better mental health with positivity and stability in thoughts.
- Reduce Your Screen Time
Most of us in this modern age spend our time on the phone all the time. Whether it is for work or for entertainment, phones have become our ultimate companions, and that has increased our digital time drastically. Too much screen time can negatively impact your wellness, whether you’re on social media or not. Even if you are scrolling on a different platform or watching shows on OTT, it can negatively impact your everyday life, especially at night. The blue light emitted from the phone screen can damage your sight and sleep in the long run.
- Stop Comparing Yourself with Others
Imagine a coconut tree is being compared with a mango tree, where both trees are big but have their own features and own fruits. Even though we are all humans, each of us is born with distinctively different features, even though we all share the same body. You need to stop comparing yourself with others, as everyone grows at their own pace, and you might not have the same achievements as others. Everyone is different, and that is okay. Just focus on yourself and your goals and work on that without being envious of others or degrading yourself.
- Every Day, Do Something that You Enjoy
Other than work, we all need to have something that we really enjoy doing without even getting money for that. It doesn’t matter what it is, but doing something you love is a great way to improve your mental health. It provides a direction to look forward to and also offers a sense of satisfaction as you get to do what you enjoy doing the most. It is definitely not a cure for mental health, but a mood-booster that can help you stay positive and release your frustrations. If you are into creative stuff, you can also express your deeper emotions through your creations, whether it is a painting or a song.
- Try to Connect with Others
We humans are social animals, and even introverts need to connect with their loved ones. Whether it is through text, a phone call, or a meeting in person, you should utilize any kind of medium to connect with your people, whether it is your family or friends. You can even make friends with strangers at different places if you are courageous enough. Talking to people you know or like is a great mood booster, and it can help you express yourself. There is a culture of talking to people over a cup of coffee or tea, and you can cultivate it too. So, do you need some tea, sis?
- Create a Daily Routine for Yourself
Following a strict routine every day is not possible for most people, but sticking to it comes with a lot of health benefits as well. Experts suggest that having a daily routine can help to get rid of stressors. When there is a proper routine and time for everything, you are not required to waste your energy in making decisions like choosing a time to wake up, a time to go to the gym, a time to clean the kitchen, etc. Fixing a schedule can help to save your energy from draining, and you will feel more sorted with your decision-making. However, a strict daily routine might not work for everybody, as it also creates monotony and sadness. Try to be creative with your routines and try out different habits to make your routine more effective for your mental health in a positive manner.
- Clean Your Personal Space
Experts suggest that living in a messy environment can also negatively impact your mental health, and it is highly important to keep your personal space clean. Cleaning is not liked by everybody, and most people do not want to put the time and effort into it, but cleaning is actually a satisfying feeling, the same kind of satisfaction that you get after watching the restoration videos. Cleaning your room or the house can help to clear the garbage in your mind, too, and it helps to ease the stressors.
- Get Fresh Air Now and Then
Nature can be considered the most important element for improving your mental health. You should make some time on a regular basis just to go out in nature and touch some grass. Filling your lungs with fresh air can make you feel fresh and energetic. Whether you go out for a stroll or just sit in the outdoors, these activities can help you gain more direct sunlight, which works like a natural resource for Vitamin D in your body. Nature is the best healer for your mind and body.
- Learn the Importance of Solitude
While it is important to spend time with others, it is also important to spend alone time, as solitude is one of the greatest elements of maturity and character development. Everyone needs to spend alone time once in a while, which can help people self-contemplate. It is highly important for everyone, especially introverts who feel drained from too much social interaction. This should not be ignored and should be put on the priority list, as it helps to prevent feeling drained or burned out around others. Therefore, you need to be in solitude to socialize, as it works like a balance.
- Your Favorite Movie or Show Can Help
Not every day is a good one, and it is supposed to be. Some days can be bad, but you cannot spend that day sulking all the time. After a long and tiring day or a bad day, you need to get to your comfort zone by watching your favorite movie or series. It does not matter if you have watched your comfort movie 100 times; you can still make it 101 without feeling guilty. This shows that movies can help to release a lot of endorphins, which is good for your mood. Besides, watching something you are already familiar with can make you feel nostalgic, and that is good for your emotional well-being.
- Reduce Caffeine Intake
Drinking coffee is a part of the daily routine for most people. While this natural stimulant can help to get rid of sleepiness, having too much coffee can also make your blood pressure go high. It can make your anxiety issues worse and make you feel jittery all day. If you can confirm that anxiety is affecting your mental health, it is recommended to reduce your regular coffee intake. In case you cannot operate without any kind of brew, it is encouraged to switch to a lighter alternative such as tea.
- Puzzles are Great
A lot of experts and experiments claim that doing puzzles can be a great way to de-stress yourself. They help by engaging your brain while you relax at the same time. Therefore, your brain is active yet relaxing at the same time. Besides, you can also gain a sense of accomplishment when you complete the whole set, and it will help to release a lot of dopamine, which makes you happy.
- Try Out a New Hobby
Hobbies are great for mental health as they allow you to do what you like. Those people are fortunate who can turn their hobby into a passion. However, a lot of people have to work to earn money and practice a hobby separately in their spare time. They say, “people do what they hate to support what they love,” and it is quite true! Learning a new hobby can also boost your mental health, as learning new skills can improve your brain function, and you will also be happier when you learn something new and cultivate it. It is a trial-and-error method, and so, it is suggested to try out different hobbies until you find your new favorite. For example, you can go for gardening, audition for a local theater, try photography, or join a local yoga class.
- Acquire a New Skill
Just like hobbies, learning new skills can be a great achievement as well. Whether you want to implement something professionally or personally, learning skills can help you and your mental health in a positive way. Start practicing something new that helps your work life, or simply find a skill you enjoy! Take formal classes or head to YouTube for tutorials and teach yourself. You can learn how to knit, play a new instrument, cook a new cuisine, and more!
- Learn a New Language
The human mind is curious, and it wants to learn new things. When you are done with new hobbies and skills, you can try to learn a new language too. There are plenty of languages all around the world, and you will find many local and regional languages in your country too. You do not have to necessarily become a polyglot, but it can be quite fun and exciting to learn a new language and literature, if possible. It helps to improve your knowledge and brain power, and can also help in your holiday trips and communication with others. You do not have to take formal classes for this purpose, as you can start your journey by utilizing language learning apps like Duolingo.
- Limit Your Alcohol Consumption
Nothing is good for your health when you go off the chart. While drinking alcohol in moderation is a choice for many adults, they should remember that alcohol is primarily a depressant, and reducing its consumption can help to improve their overall mood. Too much alcohol consumption negatively affects your mental health, and it further leads to chronic physical diseases as well.
- Write Journals When You Can
If you are looking to form a new habit, writing a journal could be perfect for you. Mental health experts suggest writing a journal in the morning at the start of the day or at night at the end of the day, before you go to sleep. Writing a journal comes with a lot of benefits, and it helps to keep track of your mental health. You can also log your dreams if you remember them and keep a track of your emotions. You can also write your problems or things that you want to get off your chest. The journal works like a personal safe space that is protected from the outer world. You should write physically to keep your writings digitally safe as well, since your diary is hack-proof.
- No Alternative to Reading
Reading is one of the best habits one can form. It helps to expand our mind and perspective while improving our mood. It does not matter whether you are reading a fictional novel, a romantic story, or a research paper by an academic; as long as you are reading something, it will help to improve your brain function. Trying to relate to the characters and situations also helps us to become more empathetic towards others. Try listening to what Cillian Murphy said about the benefits of reading from an interview.
- Work on Positive Affirmations
While it might sound a little silly, you can boost your mood by repeating the positive affirmations. Words of affirmation can also help boost your confidence by reminding yourself of the best things about yourself and what makes you special. A lot of us did not receive this treatment from our parents when we were kids, and that is why you are reading this blog right now. However, your friends and loved ones always have your back.
- Organize Your Sweet Spot
A cluttered place does not feel homely but more like a mess. If you have a sweet spot where you like to spend time, it should be cleaned and organized. You can unclutter your mind by organizing your space. The space does not have to be big, as it can be a corner too, but it definitely has to be well-oriented and organized. Whether it’s your closet or your desk at work, an organized space helps your overall mental health.
- Smile and Laughter
They say, “laughter is the best medicine for your heart,” and it is true! You should laugh every day, and if you cannot, try to smile at every good thing that happens to you. Laughing and smiling can help to release “feel-good” emotions, which is an instant mood booster for all. You might be surprised, but even fake laughing can also help when it comes to mental health. Perhaps the best way to be happy in this chaotic world is to trick your brain into believing something else.
- Put on a Skincare Facemask
It might sound like a cliché, but some self-care routines are great for your mental health, such as putting on a skincare mask. A facemask makes your skin healthy and clean, and most importantly, it helps you make time for yourself. When you have a facemask on, you typically have to sit still for 5-10 minutes while it’s on. Take this time to enjoy the quiet, listen to music, watch TV, or just relax! If you do not like facemasks, you can also go for a hair mask.
- Make Your Bed
The feeling of lying on a clean and soft bed is great, especially at the end of the day. While making your bed in the morning may feel like a chore some days, it is still a great feeling that keeps things tidy and boosts your mood. You might want to start your routine by making your bed, as you will get tired by the end of the day. When you return from work, you will find a bed ready for you.
- Get Up and Start the Day
You should try to stick to your daily routine every day, even on the days when you have no work. Even if you have no plans, try to wake up early and utilize most of the day. Get up, shower, brush your hair, get dressed, brush your teeth, and get ready for the day, even if you plan on staying in. These simple steps are necessary to make a positive start to the day.
- Practice Gratitude
Practicing gratitude can help you stay humble and close to the group while your spirits are up with energy and positivity. Make sure to take time to find out the things that you are truly grateful for and consider each element in your whole, even if it is just food. Gratitude can fend off negativity and help to get a strong mindset to get through every situation.
- Exercise Breathing Techniques
Breathing has a lot of benefits, and there are different kinds of breathing techniques for each purpose. You might have already known that the Sadhus live based on yogic breathing techniques that allow them to save energy. Deep breathing can help to decompress, and it can also help to reduce the chances of panic and anxiety attacks. Try the practices a couple of times each day to see improvements.
- Soak Your Feet to Release
You can destress yourself by soaking your feet in lukewarm water for 15 to 20 minutes after a long day. Even taking a shower in warm water can help in this case. This can help to improve sleep habits and is capable of decreasing any aches or pains. Experts suggest that stress can be stored in our bodies, and it can react in different situations. Therefore, it needs a release, and there is no greater method than soaking your feet in water. This method can boost your mental health and help you relax.
- Take Professional Help
Even after following all the aforementioned practices, sometimes we are not able to take care of everything on our own, and that is when you should seek professional help. Seeing a professional counselor can provide accurate insight into your feelings and emotions. This way, you can understand why you feel certain emotions and how you can change the situation with healthy coping skills. If you are struggling with mental health currently, go see a professional first before you follow these practices.
