According to the WHO (World Health Organization), mental health is:
A state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.
Did you know that one in five people these days are affected by mental illnesses such as anxiety and depression? These days many of us are also struggling with stress and overwhelm as the pace and demands of life increase.
According to Elate Wellbeing Experts, below are the 7 proven tips that will improve your mental health and boost your wellbeing:
It's very well known that exercise is important for keeping our bodies fit, yet did you realize that exercise is likewise important for good mental health.Research shows that people who exercise regularly have better mental health, reduced risk of developing mental illness and greater emotional wellbeing too.
Keeping physically active doesn’t got to mean understanding at the athletic facility, it are often merely going for a go into the park. Experts advise that a minimum of twenty to half-hour of exercise a minimum of 5 days per week is good. If you’re not currently exercising why not start small with a goal that feels immediately achievable like just 5 to 10 minutes a day. Start small and you'll be able to build up from there. This is typically the most effective thanks to type new habits.
HOW EXERCISE BOOSTS YOUR MENTAL HEALTH:
Exercise will increase your energy levels each mentally and physically.
Exercise helps you sleep higher, and sensible sleep helps regulate your emotions.
Exercise will improve confidence and shallowness as you accomplish a healthy goal and watch out of yourself.
Exercise changes hormones and chemicals in the brain in mood boosting ways including an ‘endorphin rush’ that increases feelings of calm and happiness as well as improving focus and memory.
Physical activity can be outlet for irritation, frustration and unhealthy moods.
Exercise may be a powerful thanks to alleviate the symptoms of psychopathy.For example analysis suggests exercise is as effective as medication or chatting with a scientist for overcoming delicate depression.
2. PRACTICE MINDFULNESS:
Mindfulness (a form of meditative awareness) involves training our attention and learning to have a more wise and skillful relationship with our own minds. Elate online mindfulness program teaches us to unhook from unhelpful and unproductive thought patterns and behaviours. It involves learning to steady our awareness in the present moment rather than getting lost in our heads worrying, ruminating about problems or locked into self-criticism or negative judgements.
RESEARCH SHOWS THAT MINDFULNESS:
Reduces stress, depression and anxiety
Increases stress resilience
Brings feelings of peace and inner calm
Improves overall sense of wellbeing and life satisfaction
Related: Mindfulness Meditation & It's Benefits
3. EAT HEALTHY:
What we eat affects how we feel. If you’ve ever watched however quickly sugar will have an impression on the mood of babies (and adults too) or if you’ve ever felt boring and tired when a heavy lunch of carbs you’ll have seen and felt the effects that foods we choose to eat can have. But it’s not just sugar and heavy carbs. All kinds of foods may have short-run in addition as durable effects on your mental health. Your body needs a mix of nutrients and minerals to function well, so making sure you’re uptake an honest diet is actually very important for mental health.
According to Elate nutrition expert, healthy diet includes:
A variety of fresh vegetables and fruits.
Nuts and seeds.
A good source of protein, from either fish meats (from good sources) or plant-based.
Regular water consumption 6- 8 glasses per day.
Potentially dairy, grains and complex carbohydrates like beans, lentils, pumpkin etc.
Also Elate nutrition experts suggest to try to limit:
How much caffeine you drink.
How much sugar is in your diet.
Taking in a lot of intoxicants.
Things you are intolerant or allergic to.
4. Practice Self- Compassion:
Do you have a harsh inner critic? It’s common to beat ourselves up and berate ourselves but research shows this habit of self-criticism comes at a price: It makes us lose confidence, feel unhappy with our lives and even leads to depression and anxiety.
Self-compassion is a way of relating to ourselves more kindly and studies show it makes us happier and gives us better overall
emotional wellbeing (as well as a whole host of other benefits too).
In a research by three German psychologists, which examined 79 studies on the link between self-compassion and well-being, they reached this conclusion: People who are kinder to themselves tend to be happier.
Kristin Neff, who has been a pioneer in the study of self-compassion says, “With self-compassion, we give ourselves the same kindness and care we’d give to a good friend.”
5. DRINK IN MODERATION:
Numerous individuals who indulge in (or different substances) usually do it to change their mood. In spite of the fact that it might numb or defeat a troublesome feeling for some time, the impacts are short lived. Alcohol doesn’t deal with the causes of difficult feelings or solve our problems. It makes them worse.There are much healthier ways of dealing with difficult feelings including the other ones listed in this post.Occasional drinking in moderation is quite healthy and enjoyable for most people.
6.KEEP IN TOUCH:
We humans are social animals. We crave to feel connected and supported and to feel valued by others. Studies have shown that social connection is a vital key to good mental health.
Good social connection has even been linked to having a longer life. In one study on an elderly population people with strong social and community ties were two to three times less likely to die during the nine-year study.
Sometimes social connection can be a heart-to-heart talk over coffee but sometimes it can be a short phone call, or an email or message. Make sure to make time to connect with the loved ones in your life on a regular basis.
According to Elate experts if you feel your current social life isn’t giving you enough connection, you can take steps to form new ones such as:
Enrol in a class or hobby that interests you. You’ll be able to connect with others who share a common interest as well as getting out there and trying something new.
Join a book club, hiking club or other group such a knitting, meditation groups, fitness groups, community gardens or mothers groups.
Try volunteer work. Not only will you bond with other volunteers and recipients but helping others gives you that warm fuzzy feeling too.
Reach out and connect to people. Ask people out for coffees, dinners or to events like movies or bands. Try to get out and meet new people.
7.DO SOMETHING YOU LOVE:
What activities do you love doing just for the fun of it? You know the ones you really lose yourself in? Take some time each day to do things you love and just enjoy yourself.It could be engaging in a hobby like music, art, gardening or going hiking or riding a bike. It could be just having a cup of tea in the sun. Take some time each week (or even each day) to just enjoy life and let go of all your cares and worries for a while. Research also shows that it improves confidence and self- esteem as well as improving our overall sense of wellbeing.
Elate experts help you in guiding on these tips to manage your mental wellbeing. Also Elate online meditation series helps in relieving stress, anxiety, depression and enhances your mental health.