11 tips for better mental health in 2021
Photo by Alex Alvarez on Unsplash
Most people say that mental health is important to them. But only two-thirds of them are committed to make changes to improve their own mental health. For a positive mental health, you need to take positive actions.
Here are 11 tips to get you started:
Sleep
Sleep is a basic necessity. Yet it's easy to forget its value. To get the most out of your day, you shorten your sleep hours. You know you're not getting enough sleep as you notice fatigue often throughout the day, fall asleep or need to take naps. It can be harder to do your duties when you don't rest enough.
Getting adequate sleep can help with concentration, memory, stress, depression, anxiety and your mood. Start by putting yourself on a regular schedule, even on weekends. Go to bed and wake up at the same hours so that your body gets used to a proper rhythm.
To get more and better sleep, start relaxing at least an hour before bedtime. Stop doing any kind of exercise or exciting activity. You can switch to a dimmer light and stop all kinds of screens and caffeine-based drinks. You can also meditate, read, paint or do any relaxing activity you enjoy.
Nutrition
For good physical and mental health, you have to nourish your body properly. If you lack nutrients, your body and brain cannot use their full capacity. The first thing is to eat and drink enough. Because skipping meals can make you cranky and tired. In case you don't have time to eat or are hungry between meals, make sure you always bring some fruit or nuts to snack on as well as a bottle of water.
What you eat is also very important. Processed food is the same as not eating at all, as it doesn't really give your body anything nutritious. So do yourself a favor and try to buy wholesome and healthy food. You can prepare your shopping list and dishes ahead of time so it's easier not to get thrown off track.
Exercise
If you want to have good mental health, it is important that your body is also in good health. For that it is essential to do physical activity. Not only does it strengthen you, but it can also be a distraction from your mind's troubles.
You don't have to beat yourself up doing sports. Find an activity that you enjoy, so that exercising is not a punishment. You can go for a run, go for a walk, go to the gym, go cycling or do yoga. You can also do sports with friends if it helps motivate you and makes it more fun.
It is important to analyze how you feel after exercising. If you are angry, frustrated or sad, try to do some exercise, you will see that it will make you feel better right away. Doing some exercise also improves your mood and makes you feel better. It helps you sleep better, be less stressed and have more energy.
Practice the gratitude and achievement exercise
A good and simple way to feel better is to do the gratitude exercise. It consists of writing down every day, either in the morning or at night, all the things you are grateful for.
In the morning you can thank for the wonderful day you are going to have, the love you are going to receive and how good you are going to feel, this will help you start the day in a good mood.
If you decide to do it in the evening you can be thankful for everything that makes you happy in your life, your loved ones, your work, your home, and the good things that have happened to you during the day, whether it is a funny movie you have seen or someone's smile.
In addition to being thankful for the good things that life brings you, you can also write down everything you have achieved so far. This way you can see how far you've come and be proud of yourself. Doing this every day helps you see things in a different and more positive way.
Write down how you feel
Another thing you can also write down is how you feel. If you have a lot of worries on your mind, it's good to let them out. Let yourself go and write down everything you feel at that moment. The first thing that comes to your mind.
It doesn't matter if you are not good at writing. The important thing is that you write it, you don't need to be coherent or make correct sentences. As you write, it will help you clarify your mind. If you see more clearly it is easier to know why you feel the way you feel and how to solve the problems you may have.
Above all, don't be afraid to feel vulnerable writing your feelings. No one can judge you but yourself so don't block yourself.
Get out in the sun
There is a direct relationship between sunlight and mental health. In northern countries, where there are fewer daylight hours, the rate of anxiety and depression is higher. So go out and sunbathe at least for a short time every day, as vitamin D helps to improve your mood.
This is especially important in winter as there is less sunshine and we tend to stay indoors more. It makes it easier to get depressed.
Cherish your relationships
Relationships are an important part of our life. That's why we have to take care of them. If we have problems with the people around us it can affect us on a daily basis. It adds to our worries and affects our morale.
It is important that you show how you feel towards the people you love and that you value your relationship. If you take care of your loved ones you will be able to maintain relationships that will do you good. Showing love to the people you care about also helps you feel better and love yourself more.
Keep good people around you
Just as you need to take care of your relationships, it is important that your relationships are good. People surrounded by good influences tend to be more successful in life. Keep close those people who support you, help you and bring out the best in you.
Although it may be difficult, it is better for you and your mental health not to surround yourself with negative people who pull you down and don't see your worth. If those people don't want the best for you or are toxic it is better for your own good to keep them out of your life.
Change your way of thinking
Many times we are the ones creating our unhappiness. It all depends on the way we look at things. It is not easy for everyone to be optimistic but sometimes you have to ask yourself the good questions.
Instead of seeing what we can learn from each situation and what it can bring us, we only see the negative. We complain and feel bad about what may have happened.
Don't look for the why or the who, what you take from that experience will move you forward and shape your future self.
Avoid monotony
It's important to plan your day-to-day life and have a routine, but sometimes it can get boring. You end up in a spiral of constant repetition and in the end your own mind asks for a break.
It's good to do things that are out of your habits. You can follow your usual organization but with small twists. For example, change the layout and decoration of your house. Take a different route to work, visit new places or even meet new people. Or spontaneously prepare a small trip with friends or organize new events.
Ask for help
Finally, don't forget that if you have problems in your life, with your mental or physical health, you can always ask for help.
Sometimes it is necessary to show a little vulnerability, it makes you human. Talk about the problems you have to people close to you, they can always give you advice. Another perspective can help you solve your problems and support you.
You can also ask for help from specialists in that field. They will know how to give you the help you need in an objective and professional way.
