Tips For Maintaining Mental Health
Health and wealth is the most important thing when it comes to a happy life. Health includes physical and mental status too.
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Mental health holds the same importance but for this, you need to understand the basic root causes for the alarming rise in mental health cases.
The very first step comes is the recognition that you are having mental health issues.
Govt. sites like cdc spread the awareness about mental health by releasing data and criteria related to mental health.
How to judge if you have mental issues?
It’s basic human nature to neglect the problem.
Sometimes, you are unaware that you are having mental health issues.
You think you are behaving oddly due to the circumstances and situations.
But, you need to judge yourself.
Depression and anxiety are some common signs of mental issues but if you face excessive anger, fear, and excess emotion and action then all these come under the sign of mental sickness.
Some Common Causes Of Mental Issues
- Being Antisocial: This is the biggest cause of mental illness.
If you didn’t socialize then you can never let go of emotions, as a result, you will always hold on to your feelings, emotions, and reactions.
This leads to cluttered storage in mind.
2. Family and marital factors: The family is the most important support to deal with any situation.
Still, if you have any problem in your family which leads to less communication or any marital issues then this can lead to mental illness.
3. Financial or career issue: If you are continuously facing these issues then it can lead to depression.
4. Substantial Abuse: This also leads to mental illness.
As the horrible memories are difficult to erase, lead to a phobia.
What is the solution to mental problems?
The foremost solution is acceptance. Acceptance by self and by society.
Most of us do not accept that we have mental issues.
We tend to hide it. It is like any other disease that can be treated so be open and accept the mental problems.
Acceptance by society is equally important when others start differentiating and ignoring people with mental sickness then no one will become open about the issue and will hide from taking treatments.
In this tense world, mental well-being needs attention.
So, here are some tips to maintain good mental health:
Just 30 minutes of walking every day can help lift your mood and improve your health.
Small amounts of exercise add up, so don’t be depressed if you can’t do 30 minutes at one time.
Eat healthy, regular meals and stay hydrated
A balanced diet and plenty of water can improve your energy and focus throughout the day.
Also, limit caffeinated beverages such as soft drinks or coffee.
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.
Try a relaxing activity
Discover relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises.
Plan regular times for these and other healthy activities you like.
Set goals and importance
Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much.
Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.
Remind yourself daily of the things you are grateful for.
Be specific. Write them down at night, or replay them in your mind.
Focus on positivity
Identify and challenge your negative and unhelpful thoughts.
Reach out to your friends or family members who can provide emotional support.
When to Seek Professional Help?
Seek professional help if you are experiencing severe or distressing symptoms that have lasted two weeks or more, such as:
- Difficulty sleeping
- Appetite changes that result in unwanted weight changes
- Struggling to get out of bed in the morning because of mood
- Difficulty concentrating
- Loss of interest in things you usually find enjoyable
- Inability to perform usual daily functions and responsibilities
Don’t wait until your symptoms are overwhelming. Talk about your concerns with your primary care provider, who can refer you to a mental health specialist if needed.
What to Do in a Crisis?
If you are thinking about harming yourself or attempting suicide, tell someone who can help right away or dial 911 in an emergency.
You can also call or text the 988 Suicide and crisis lifetime at 988 or chat at 988lifeline.org, or contact the Crisis Text Line (text HELLO to 741741). (U.S.A)
Both services provide 24-hour, confidential support to anyone in suicidal crisis or emotional distress.
Contact social media outlets directly if you are concerned about a friend’s social media updates.
You can call 999 for an emergency (risk of suicide or self-harm) (U.K)
Treatment of mental issues
Psychotherapy is the treatment of mental illness provided by a trained mental health professional.
It explores thoughts, feelings, and behaviors, and seeks to improve an individual’s well-being.
This when paired with medication is the most effective way to promote recovery.
Examples: Cognitive Behavioral Therapy, Exposure Therapy, Dialectical Behavior Therapy, etc.
Medication does not outright cure mental illness.
However, it may help with the management of symptoms.
Medication paired with psychotherapy is the most effective way to promote recovery.
3) Case Management
Case management coordinates services for an individual with the help of a case manager.
A case manager can help assess, plan, and implement new strategies to facilitate recovery.
In a minority of cases, hospitalization may be necessary so that an individual can be closely monitored, accurately diagnosed, or have medications adjusted when his or her mental illness temporarily worsens.
5) Support Group
A support group is a group meeting where members guide each other toward the shared goal of recovery.
Support groups are often comprised of non-professionals, but peers that have suffered from similar experiences.
6) Complementary & Alternative Medicine
Complementary & Alternative Medicine, or CAM, refers to treatment and practices that are not typically associated with standard care.
CAM may be used in place of or in addition to standard health practices.
7) Self-Help Plan
A self-help plan is a unique health plan where an individual addresses his or her condition by implementing strategies that promote wellness.
Self-help plans may involve addressing wellness, recovery, triggers, or warning signs.
8) Peer Support
Peer Support refers to receiving help from individuals who have suffered from similar experiences.
9) Other Treatments
- Electroconvulsive Therapy
- Art Therapy
How can I improve my mental health?
There are many different things you can do to improve your mental health, including:
1) Make yourself a priority.
The first step in practicing self-care is to take care of your body. To do this, it is important to:
– Eat a healthy diet – research has shown that what you eat—and don’t eat—affects the way you think and feel.
– Exercise, which can help decrease depression and anxiety and improve moods.
– Get enough sleep.
2) Disconnect from electronics and social media.
Consider adding an electronics-free time to your day.
Taking time to unplug and disconnect from the constant stream of emails and alerts will allow you to interact with people face-to-face and will help reduce the many feelings of FOMO that social media can often stir up.
3) Engage in activities that provide meaning.
Partake in activities that make you feel happy and productive, and challenge your creativity.
Whether through drawing, taking an exercise class, going out to dinner with friends, or caring for a pet, spending quality time with those who matter to you can make you feel good.
The meaning and purpose derived from helping others or the community can enrich and expand your life—and make you happier.
There’s no limit to the individual and group volunteer opportunities you can explore.
Schools, places of worship, nonprofits, and charitable organizations of all sorts depend on volunteers for help in any capacity.
5) Engage in meditation and/or mindfulness.
Relaxation exercises can improve your state of mind and outlook on life.
Research shows that meditation may help you feel calmer.
6) Avoid heavy substance use.
It is important to keep alcohol use to a minimum and avoid other drugs.
Many people use alcohol and other drugs to “self-medicate” but in reality, substance use may get in the way of your ability to function at work or school, maintain a stable home life, and handle life’s difficulties.
7) Relaxation techniques
They are practices you do to produce your body’s natural relaxation response.
This slows down your breathing, lowers your blood pressure, and reduces muscle tension and stress. Types of relaxation techniques include
- Progressive relaxation, where you tighten and relax different muscle groups, sometimes while using mental imagery or breathing exercises
- Guided imagery, where you learn to focus on positive images in your mind, to help you feel more relaxed and focused
- Biofeedback, where you use electronic devices to learn to control certain body functions, such as breathing, heart rate, and muscle tension
- Self-hypnosis, where the goal is to get yourself into a relaxed, trance-like state when you hear a certain suggestion or see a specific cue
- Deep breathing exercises, which involve focusing on taking slow, deep, even breaths
In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you, can help manage your mental health.