Simple steps to improve Mental HealthHealthy Living

May 08, 2024 20:42
Simple steps to improve Mental Health

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Improving mental health is vital for overall well-being and can be achieved by integrating small daily routines. Dr Saras Prasad, a Psychiatry Consultant at Yatharth Super Speciality Hospital in Noida Extension, recommends some actionable steps individuals can take daily to improve their mental health. Here are some of these steps:

Establish a Consistent Sleep Pattern: Mental health is improved by getting enough sleep. A consistent sleep schedule regulates mood, cognition, and emotional stability. Plan for a continuous quality sleep for 7-9 hours on a daily basis and maintain a sleep schedule perfectly to create a calm bedtime.

Practice Mindful Breathing and Relaxation Techniques: Mindful breathing reduces stress, anxiety, and promotes a sense of calm. The parasympathetic nervous system will be activated and it relaxes fostering. Deep breathing, muscle relaxation and managing stress will be encouraged through this.

Also be active in physical activities. Practise exercises on regular basis. The physical activity is directly linked to cognitive function and the symptoms of anxiety and depression will be reduced. Practise regular exercise for atleast 30 minutes on a daily basis and for the most of the days in a week.

Eat Nutrient-rich Foods: Nutrient-rich diets positively impact brain function and mental health.

Essential minerals and nutrients are fundamental in the production of neurotransmitters.

To support cognitive function and emotional stability, a well-balanced diet consisting of fruits, vegetables, whole grains, lean proteins, and omega-3 fatty acids is encouraged.

Strong social connections are critical for maintaining good mental health, reducing feelings of isolation, and enhancing emotional resilience.

Individuals should be encouraged to build and maintain relationships, engage in social activities, and seek support when necessary.

Excessive screen time, especially on social media, can negatively impact mental health, leading to feelings of inadequacy and comparison.

To maintain a healthy digital balance, regular breaks from screens, setting boundaries on social media use, and promoting face-to-face interactions are suggested.

Positive affirmations and gratitude practices can help reframe negative thought patterns and improve overall mental well-being.

Daily practices such as gratitude journaling or reflecting on positive life aspects can foster a positive mindset.

It is important to customize these recommendations to individual needs and preferences, highlighting the significance of professional guidance when necessary. Consistent engagement in these behaviors may lead to lasting positive effects on mental well-being.

Also Dr. Drawing on his expertise, AchalBhagat, Senior Psychiatrist and Psychotherapist at Indraprastha Apollo Hospitals says, “By incorporating these simple steps into your daily life, you can promote a healthier mindset, reduce stress and improve your overall quality of life.” He advised -

Start your day with mindfulness: Start every morning with a few deep breaths and a mindfulness meditation practice, even for just five minutes. This simple exercise will help you feel calm and clear, laying the foundation for a more focused day.

Get physical: The symptoms of anxiety and depression will be reduced through regular exercise and it also boosts the mood. Aim for at least 30 minutes of moderate physical activity every day, such as: E.g. brisk walking, yoga or going to the gym.

Make self-care a priority: Make time for activities that nourish your mind, body, and spirit.

It also includes a warm bath, listening to music, reading a book and engaging in an activity.

Reflective practice: It is possible to learn how to reflect on your thought patterns. One way to do this is to write in a journal every day and go back through it at the end of the week. You will discover which of your thought patterns are useful and which are not.

Connect with others: Maintaining social connections is very important for your mental health. Try to stay in touch with your friends and loved ones, whether by phone, video chat or meeting in person.

Reflective practice: It is possible to learn how to reflect on your thought patterns. One way to do this is to write in a journal every day and go back through it at the end of the week. You will discover which of your thought patterns are useful and which are not.

Develop healthy sleep habits: Adequate sleep is essential for mental and physical health. Get 7 to 9 hours of quality sleep every night by creating a consistent sleep schedule and a relaxing bedtime routine.

Practice mindful eating: Pay attention to your eating habits and try to eat a balanced, nutritious diet. There are certain food that will impact your energy levels and mood. Therefore, choose options that are as nutritious as possible.

Engage in activities that reduce stress: Identify activities that help you relax and reduce stress, such as: For example, write in a journal, practice deep breathing, or engage in a creative activity.

Seek professional help if needed: If you are struggling with ongoing grief, anxiety or other mental health issues, do not hesitate to seek the support of a qualified mental health professional.

Remember that improving your mental health is a constant effort and it is important to be patient and persistent. By incorporating these small steps into your daily routine, you can develop a healthier, more balanced mindset and increase your overall happiness.

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Mental Health  healthy living  lifestyle