Mental health issues are soaring up in the world, millions of people are facing mental health problems but the stigma around this issue remains the same.
As revealed by the recent reports of WHO, depression is the foremost factor causing disabilities while suicide has become the second largest cause of death among 15-29-year-olds. Despite numerous advancements in the health sector, the ratio of people suffering from mental health remains the same.
According to studies, one in every four individuals in the world gets affected by mental or neurological disorders at some point in their life. Nearly two-thirds of these sufferers never seek medical health. Thus, the biggest factor resulting in disabilities and suicides following mental health is “not using the available resources for treatment”.
Just as physical health is important for the smooth functioning of your body, mental health is equally important. Rather, mental health is the driving factor of your overall wellbeing. So, it is important to take good care of your mental health and to seek medical help when required.
Wellness Tips To Improve Your Mental Health
The mental health of individuals impacts every area of their life. Thus, it deserves all of your attention and care. Here are 6 important tips you need to follow to free yourself from several mental illnesses.
Number One: Focus On The Positive Aspects Of Your Life
Negativity is the leading cause of numerous mental health problems including depression, anxiety, and suicidal ideation. Therefore, it is important to control your negative thoughts by posing your attention to the positive things in your life.
“There is hope, even when your brain tells you there isn’t.” ― John Green
What Positive Things Should I Think About?
i) Your Relationships
Among all the positive things you have in life; your relationships lead the list. Whenever you feel like giving up, think about your parents, siblings, friends, and your partners. Think about how much you mean to them and what they mean to you. Think about the happy moments you have spent with them in past and hope of creating some more similar memories in the future.
Besides just thinking, pay them a visit if you haven’t met them lately. Take out time to spend a few moments with the people whom you love being around.
ii) Pets
There are numerous health benefits of spending time with pets. Having a dog or a cat can reduce your chances of anxiety and depression. Their presence is also a good dose for your loneliness and physical health.
Cuddle with your furry friend, take them out for a walk or play with them indoors, this will help you address health issues like high blood pressure and cholesterol levels.
Spending playful time with your pet will keep you active, thus improving your cardiovascular health. So, spending time with these best companions can help you get over your mental health issues.
iii) Achievements
How about remembering the happy moments when you did something exceptional? Well, this will surely help you feel good. Think about even the smallest achievements of your life, the time when you rescued a troubled pup or the day when you helped someone and made them smile.
Think about the appreciation you received from your boss, or when you scored 10 out of 10 on the school test? And how about that dying plant you watered?
There are numerous positive things in your life; all you have to do is to think about them. Don’t just go behind the problems, think about the possible solutions. Surely, there is a solution to every problem and you must not get disheartened with the temporary troubles you face in your life.
Number Two: Practice Gratitude
Learn to appreciate the positive things in your life. Practice gratitude and make it a permanent part of your life
How To Practice Gratitude?
i) Appreciate
Think of things in your life that you are grateful for, pay attention to them, and express your gratitude by writing them down on paper. Appreciate when someone makes you feel good, even for the smallest deeds. Talk to people around you; appreciate them for whatever they are struggling with, be the reason for someone’s courage.
ii) Be Thankful
Remember that, thankful people are the happiest ones, so do not forget to say the magical word “Thank You”.
Make small efforts like sending a thank you card to your friends; this will give you immense pleasure. Also, learn to return the help you are given and be a helping hand. These smallest gestures will boost your self-esteem and content level.
Number Three: Make Positive Connections
According to a research report, people with frequent negative interactions are most likely to be suffered from anxiety, depression, and several other mental health issues. Thus, it is important to socialize but you must have positive connections.
i) Spend Time With Your Friends
Visit your friends every weekend and spend time with them. Surrounding yourself with positive people will help you get rid of negative thoughts and you will have improved mental wellbeing.
ii) Distance Yourself From People Who Drain Your Energy
Dealing with toxic people can sometimes be frustrating. People having negative attitudes can also affect the well-being of people around them. As a consequence, your mind will be weighed with negative thoughts only and you will be left with no space for positive thoughts.
Therefore, it is important to distance yourself from people who drain your energy. This will not only boost your mental health, but you will witness worthy changes in your physical health as well.
Number Four: Focus On Your Physical Health
Increased physical health problems are directly related to poor mental health and vice versa. Research reveals that one in three people having long-term physical health problems is most likely to have anxiety and depression.
So, it is important to take care of our bodies, because our physical and mental health goes hand in hand.
Tips To Have An Improved Physical Wellbeing
i) Take Good Diet
Taking a balanced diet is the ultimate key to your physical wellness. Your physical health is also determined by how much and how often you eat.
Therefore, to stay healthy and avoid numerous diseases it is important to follow a healthy diet chart. It isn’t only vital to your body but to mental health as well.
ii) Exercise Daily
Exercise, accompanied by a good diet is the driving factor of your physical health. Making exercise a habit, you will reap benefits like decreased cholesterol levels, fewer chances of heart problems strengthened bones and muscles, lower blood pressure, and it will also cut off the risk of some types of cancers and diabetes.
Several studies have also revealed that physical activity can help reduce anxiety and depression to a considerable number.
Iii) Get Enough Sleep
Quality sleep plays a vital role in your physical and mental health. According to a study conducted in 2020, the mental and physical health of an individual is directly related to the quantity and quality of sleep.
The study further revealed that sleep quality has a comparable relation to depression and anxiety. Therefore, quality sleep is important for human functioning that is directly related to your physical and mental health.
Number Five: Develop Coping Skills
Copings skills are defined as the ability of an individual to deal with stressful situations. How a person deals with his unpleasant situations also plays a crucial role in defining your mental health.
In order to address your stressful situations well, you will be required to develop coping skills.
i) Respond Positively To Your Problems
Having a perception that, problems happen to every individual and that you are alone, can help you address your problems efficiently. It is also important to think about the solution instead of draining your energy thinking about the problem.
Bear in mind that every problem comes with a possible solution. Thus, understand your problem well, think about it and talk about it. Stay calm, because you might lose your thinking capacity while addressing the problems with aggression.
ii) Just Write Your Negative Experiences On A Paper
If your problems are weighing on your heart and mind, talk! Talk about them to people around you. If you don’t feel comfortable discussing your problems, write! Write them on a blank page, think about every problem that makes you sad, write your heart out!
According to a study conducted in 2013, expressive writing helps reduce stress and anxiety. It is thus a therapeutic strategy to address mental health problems like anxiety and depression.
6. Get Professional Help
Sometimes it becomes really difficult to get rid of mental health problems without seeking medical help. Not seeking early medical care can have serious consequences later on. Therefore, do not feel ashamed to talk about the crisis you are going through, seek advice from health professionals because it is the most effective way to overcome your emotional and behavioral shortcomings.
When To Seek Professional Help?
i) Learn The Signs And Symptoms Of Depression
Some of the early symptoms of depression are:
- Having a depressed mood for more than two weeks.
- Not being able to function properly in your daily life.
- If you are facing social anxiety.
- You are not being able to function properly at home, with your family.
- If you are getting continuous suicidal thoughts.
- If you are feeling restless
- Lack of sleep/insomnia
- Chronic fatigues
- A sudden drop in weight
If you are feeling any of the above symptoms, seek help from a professional without wasting a minute. Once you have consulted a mental health expert, follow the medications as per instructions. Be consistent and you will surely get out of this crisis situation.
The Take-Away
As revealed by WHO, 280 million people around the world have depression. It is one of the common illnesses found worldwide but also the one least addressed. Therefore, there is a lot to be done in terms of mental health.
Do not waste important moments of life with unusual thoughts and feelings. Talk about it! Seek help and find better options to improve your overall wellbeing. Because you deserve to live a happy life.
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