In today’s highly competitive World, stress is a common companion to almost everybody. The unrealistic demands of work, relationships, future planning and even everyday life takes a toll on our health.
The World Health Organization (WHO) constitution states: “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” The word “Health” comes from the root word “Whole” that means, feeling healthy means “to be complete”, a sense of wholeness within ourselves. For this to happen, our body should be vibrant, our physical energies must be vibrant, our mind must be joyful, and our emotions must be exuberant- only then you will feel a sense of wholeness.
Mental health is an integral and essential component of health. It is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.
Here are some tips to improve your mental health:
1) Get regular exercise: Physical activity, playing football or going for a walk is a proven way to keep yourself mentally well. Just 30 minutes of walking every day can boost your mood and improve your health. It also helps us concentrate and sleep better.
2) Eat healthy, regular meals and stay hydrated: A balanced diet and plenty of water can improve your energy and focus throughout the day. Research shows proof that there is a link between what we eat and our positive mental well being.
3) Drink sensibly: Sometimes drinking alcohol, for example beer or wine, which can make you feel good but only for a short time. Alcohol can make you depressed. Sensible drinking is very important, especially if you are feeling low or anxious.
4) Make sleep a priority: Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
5) Practice gratitude: Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
6) Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
7) Stay connected: Reach out to friends or family members who can provide emotional support and practical help. Tell your friends and family about how you feel. Being listened to can help a lot.
8) Take a break: Getting away from everyday life and having a short holiday or visiting friends can change the way you feel about things.
9) Accept who you are: Accepting ourselves, including the good and bad points, helps us to see things in a different way. Have realistic expectations of ourselves and accept the things that we can’t change.
10) Care for others: Looking after people or looking after a pet, can make us feel useful and needed. It also gives a structure to our daily routine.
11) Learn something new: Learning something new can help you feel good about yourself. It can stimulate your mind and make you feel more confident.
12) Get involved: Being on your own and being isolated can make you feel depressed and cause low self-confidence. Start by going out more and perhaps try joining a group of people with similar interests. This will take your mind off your worries by being involved in interesting activities.
Taking time to do things that help you live well and improve both your physical health and mental health, can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact. The goal is to take steps each day to make sure that you are getting what you need to deal with the stress and challenges you face in your daily life.
Dr. Divya Vaz