Inesa Ponomariovaite, CEO of Nesas Hemp, shares seven essential self-care strategies to boost mental health. This article emphasizes the importance of regular exercise, healthy eating, adequate sleep, mindfulness, social connections, hobbies, and seeking professional help to manage anxiety and depression. Prioritize your mental well-being with these proactive steps.
Introduction
Mental health is one vital part of existence that we can’t just neglect especially now that the world is facing a major decline in mental health. It will interest you to note that more people are now battling with mental health disorders than ever. Information from Nesas Hemp shows that shows that anxiety and depression affect one fifth of humanity. This means 2 out of every ten people you meet on the streets is suffering from either chronic anxiety or depression. Data according to the World Health Organization also shows that close to 800 000 people commit suicide annually. This is more than the number of that die in conflicts.
The number of battling mental health conditions skyrocketed after the COVID-19 pandemic and it keeps getting worse even with advanced healthcare equipment and knowledge. People are no longer prioritizing their mental health and this is timing bomb that will likely lead to our destruction unless something is done quickly. It is really important right now that we all make an effort to look after our mental health. There are things we can do about this and that is why this article was written to remind us of the little things we can do to improve our mental health. Note that the items listed in this article are from personal observation and interaction with mental health and healthcare experts.
What are the simple ways to improve our mental health?
- Regular Physical Activity
Engaging in physical activity on a regular basis can greatly improve your mental wellbeing as it reduces feelings of anxiety and depression. When you exercise, your body releases endorphins – natural mood enhancers – which can help decrease tension and make you feel good. Experts recommend aiming for at least 30 minutes of moderate exercise most days of the week: You may also consider simple activities like brisk walking, jogging, swimming and gentle yoga. Try to find an enjoyable routine that fits with your day-to-day life and make sure you are exercising those muscles. Also note taht physical activity can improve sleep which is very essential for mental health.
- Healthy Eating
Eating well for mental health is about having a good balance. There are many foods rich in nutrients that can help keep your brain working well and lift your spirits. To make sure you get all those good things, include an assortment of fruits, veggies, whole grains, lean meats, and fats from plants like avocados or nuts (such as walnuts) in your meal plan. You can also consider using foods rich in omega-3 fatty acids. These are found in flaxseeds plus fish including salmon (or even walnuts) and they are essential for mental development and health. On the other hand having too much sugar or meals made mostly from white flour might give you lots of highs followed by lows in mood and energy. Even being just slightly dehydrated could make it harder to think clearly or feel upbeat. Luckily plain water or tea will do the trick. You should also consider mindful eating as it will give you the chance to monitor what you eat and its effect on your body.
- Adequate Sleep
Having good sleep or adopting good sleep habits is crucial for mental health. Insufficient sleep can make symptoms of anxiety and depression worse and impair cognitive function. You should aim to get between 7 and 9 hours of good sleep everyday. You heard that right. Although while sleeping for that long in a busy world as ours, there are several things you can do to improve your sleep. Going to bed and getting up at the same time every day trains your body to sleep better. Your bedroom should be conducive cool, dark and quite as this increases your chances of falling and staying asleep. Try not to watch TV or look at your phone in the hour before bedtime, because they stop you from relaxing. You may also consider calming activities like reading or having a bath.
- Mindfulness and Meditation
If you want to cut stress and think more clearly, try mindfulness and meditation. Mindfulness means living in the moment and paying close attention to your thoughts and feelings without judging them. Meditation is about focusing and cutting out mental clutter. These techniques can both reduce anxiety while boosting emotional control. Note that mindfulness and meditation is something you learn over time. Don’t expect to start meditating today and see visible results the next minute. The result is built over time. There are lots of apps that teach beginners mindfulness plus meditation exercises via podcasts or downloads; some online resources provide step-by-step guides for free. Daily practice will bring benefits such as peace-of-mind or improved stress management skills overtime!
- Stay Connected with Others
Having good mental health requires having a social life. When you see friends and family regularly, it helps you feel part of an emotional support network. Otherwise, you might start feeling cut off and lonely. Or ask yourself this: Have you ever had an argument with someone close, then felt better after chatting things over? That’s because when we bond with others, our bodies release hormones that make us feel happy. One way to keep such links strong is to make a point of seeing pals on purpose. You can do this by setting up regular weekly drinks or planning a trip together each year.
- Engage in Hobbies and Interests
Participating in hobbies gives mental health a boost. It’s important to have interests that make you happy and give you a sense of purpose. When life gets busy or stressful, doing something you love can help relieve the pressure. This could be anything from playing an instrument to painting, gardening or making model planes. Hobbies help improve mood too. If there’s an activity you enjoy, why not spend more time on it? You might end up feeling really proud of what you achieve. So try to set aside at least a few hours each week for your hobby. Meeting like-minded people is another plus point. Enjoying pastimes with others can create a bond especially if there aren’t many folk your own age where you live.
- Seek Professional Help When Needed
If you are having difficulty with your mental well-being, it is vital to seek assistance from a professional. There are people who are have been trained to help you get a better hold on your mental. These professionals like therapists, counselors or psychologists can provide support along with strategies for managing mental health conditions effectively. So if you feel persistently sad, anxious or hopeless reach out to any of them. Nowadays, many professionals offer their services online which could make finding therapy that fits into your day easier than ever before! You might also find community in virtual support groups where individuals share not just their stories but what has worked for them. Just remember asking for help when needed shows great strength rather than weakness (and taking steps early often brings about major improvements).
Conclusion
It is crucial to make mental health a priority in today’s fast-paced and complicated world. Implementing self-care techniques can greatly improve mental well-being. Inesa Ponomariovaite, CEO of Nesas Hemp and other health professionals and experts believe taking care of your mind is necessity and not a luxury. The proactive suggestions listed here may help reduce the effects of stress and anxiety while building up strength. With them people may feel better within themselves over time. Don’t forget that looking after mental wellbeing isn’t only necessary for its own sake (feeling good), but also because if you do so then overall physical health will be better too.
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