Most people understand the importance of having a healthy body. But we also tend to ignore the value of good mental health. It can make your life a lot more enjoyable.
It can also promote better fitness and endurance. You should take care of both body and mind to be really healthy.
Coping with Stress
Exercise your body
Your brain produces hormones that signal to the body that it must be prepared to react to a threat when you experience tension.
High stress can compromise your mental health and also cause a lot of physical symptoms. Physical activity is a good way to manage stress.
- Sports and physical activity can relieve tense muscles.
- Physical activity also causes endorphin release in the body. Endorphins are neurotransmitters that promote well-being and reduce stress reactions in the body. They also improve mood and help you feel calmer.
- Try different activities to find the one you like. Good activities include yoga, walking, dancing and sports that speed up your heart rate.
Good nutrition and eating habits can also reduce stress. Keep the following things in mind.
- Limit caffeine and alcohol. Too much consumption of these two substances can promote anxiety. Drinking more than one to two glasses of alcohol a day can make stress management more difficult.
- Make mealtime a calm and relaxed experience. Do not hurry to eat.
- Do not eat too much. Avoid using food to manage stress.
- Some foods contain nutrients that help your body cope with tension. These include avocados, tea, whole grain cereals, oily fish, carrots, yogurts, and chocolate, all of which are known to help manage tensions.
Get enough sleep
Sleep is the moment when the body regenerates and digests the tensions of the day. This is the moment when the brain can relax. It also allows the body to relax after tightening the muscles throughout the day.
Sleep acts as a reboot system for your stress levels. It allows you to avoid having enough serious stress reactions like anxiety.
Look at: How to sleep better
Practice mindfulness meditation for a good mental health
It is a meditation that requires you to focus on the present moment. This practice focuses on just being there and doing nothing else at that time.
- You can meditate simply for half an hour a day. This fairly short period of time can already cause beneficial changes in the behavior and functions of the brain. Mindfulness meditation reduces hypersensitivity, anxiety, and depression.
- Start by finding a quiet place where you will not be disturbed. Sit comfortably and pay attention to your thoughts. Let them scroll through your head, come and go when you realize it.
- Concentrate all your attention on the moment and mobilize on your breath. Notice what you see, hear and feel. Note the areas of the body that remain tense. Recognize every thought, worry or emotion that pops up and let them go.
- Focus your attention on your breathing again if your mind starts beating the countryside or if it reeks of worry.
Look at: How to stop thinking too much
Ask your critical mind
It is essential to have a good opinion of yourself for good mental health. Worries and pessimistic thoughts can demoralize you and prevent you from being at your best.
Doubting yourself can be very difficult. The following exercises can silence your overly critical mind and get rid of your worries.
- If you find yourself worrying and thinking bad about yourself, ask yourself a few questions. Ask yourself, for example, if this thought is good for you, if it is true, or if you say such a thing to someone else. Answering these questions can often reduce self-doubt.
- Change a bad thought to make it fairer and kinder. You might end up, for example, telling yourself that you will never do anything right. Try to be a little more just by thinking that you can sometimes do bad things, but that you do a good job most of the time, which is quite normal and you are proud of what you are able to achieve.
Concentrate on your strengths
You should mobilize on the qualities that allow you to overcome the difficulties of life when that is the case.
- If, for example, you end up thinking that you prefer not to know what will happen, because you fear the worst, you can remember your strengths. You might say that you do not like to know the future, but that you have overcome unpredictable events in the past and can rely on your ability to handle anything.
- Recognizing what you value about yourself will remind you of what you are worth, which is essential for mental health. You can remember your skills when you value your strengths.
- It is useful to note what you think of your strengths, or even keep a diary. Here are some helpful suggestions to get started. What gives you strength? Is it something you do or a specific environment? Describe how you feel when you feel strong. Insurance? Pride? Name five qualities about yourself that are strengths. Which is the most important? Why?
This is an exercise where you remember your value by saying or writing everything you admire about your self. Regularly recognizing what you love about you can really boost your self-esteem.
- Say aloud and in front of a mirror what you like about yourself. Whenever you have a moment, you can practice this little exercise. You will develop your self-esteem by doing it regularly.
- An example of an affirmation could be: “I like being an excellent friend and I appreciate the way I treat my loved ones”.
- Another example might be: “I like having curly hair because it’s different. I’m happy with my hair today. “
- Studies have shown that assertiveness can also relieve tension and foster creative thinking in intense situations.
Manage negative emotions
Take time for yourself
It can be difficult to deal with violent emotions, but managing them is part of life. An essential element of mental well-being is to be able to soothe emotions and relieve your suffering.
This means finding time every day to do what feels good to you.
- What is good can vary from person to person. You probably already have activities that allow you to cope with your emotions.
- Some good examples include talking to a friend, listening to music or having other soothing activities such as taking a bubble bath.
Be aware of your emotional reactions to events from outside. Take time to think about your reactions to difficult situations.
- Rather than react spontaneously to a negative event, try to mentally remove yourself from the situation for a moment to notice your emotional reaction. It is often very useful, for example, to breathe deeply several times or to count to ten before reacting.
- Think about how you feel without judgment. This gives you the opportunity to react in a way that is not impulsive, but more thoughtful.
- Above all, it is very useful to be aware of your emotions in your social exchanges and your romantic or friendly relationships.
Keep a diary
Keeping a diary can help you sort through your thoughts and emotions. This can increase awareness of your own emotional reactions.
This practice has both mental and physical benefits, such as boosting your immune system and relieving tension. Here are some of the things you can note.
- How are my feelings related to this event? In what way are they not?
- What do these feelings tell me about myself and my needs?
- Am I trying to judge my emotional reactions? What assumptions can I make through my judgments?
- Try to keep your journal for at least twenty minutes a day.
Maintain good relations
Recognize the characteristics associated with good relationships
Social support is important in times of crisis. Friends, family, and colleagues can all provide moral support and help you manage difficult events.
Social support also gives you a place where you can feel accepted and safe. Look for the following items in your various relationships.
- Trust. It is essential to develop a strong and healthy relationship. It allows you to be vulnerable through intimate and authentic confessions about yourself.
- The respect. This means that you accept the opinions, needs and limitations of another person. Respect also means not making hurtful comments, insults or belittling the other.
- Listening. It’s a very clear way to show respect and care for others. Practice listening carefully, giving the other person enough time to express themselves. Notice what you are told and how to say it. Make others act the same.
Recognize the characteristics associated with unhealthy relationships
Some relationships can, unfortunately, be unhealthy or even abusive.
Abuse in a relationship is often about wanting to control the other, both physically and emotionally.
Here are some of the behaviors that may suggest mistreatment in another person:
- she is deliberately embarrassing you
- she criticizes you too much
- she ignores or excludes you
- she is whimsical and often unpredictable
- it monitors your whereabouts and limits the number of people you can see
- she uses threatening expressions
- she uses the money to control you
- it checks the messages on your phone and your emails without your permission
- she is possessive
- she is angry or extremely jealous
Evaluate your relationships
When you understand what a healthy relationship is and what is not, take the time to analyze your social network and the people in it.
Ask yourself which of these relationships support you and which ones may abuse you.
- Consider confronting the person who abuses you about his or her behavior, if that’s the case in your life. You should also consider excluding this type of person from your social network, especially if they are not sensitive to your concerns. These individuals are harming your mental health.
- Likewise, you should spend more time with the people who support you the most.
Have healthy behavior in your relationships
Maintaining good relationships is not just about the behavior of others. It’s also about your own behavior. Here are some tips for maintaining good relationships.
- Know what each of you wants as an individual and what you both want in a relationship.
- Express your needs and be receptive to the needs of others.
- Recognize that you will not necessarily find happiness in a single relationship.
- Be open, compromise and learn to negotiate results that you both can accept.
- Accept and love the differences between others and yourself.
- Empathize by trying to understand the approach and points of view of others. Try to honestly and compassionately negotiate any problems that arise.
Get in touch with a qualified psychologist or therapist if you are worried about your mental health. Get help right away if you intend to hurt yourself or others.