Mental health tips

Mental health tips

Mental Health Tips for Adults

As we grow older, our mental health gets affected due to many reasons such as job, family, financial, etc. So, if you feel that something is wrong with your brain then kindly consult your doctor immediately. If it turns out to be nothing serious then keep practicing meditation and yoga regularly. Here are some tips to improve your mental health:

• Get enough sleep: Sleep is very important for the body and mind. A well-rested body secures good mood and healthy brain. Try to get at least 8 hours daily. You may use the following steps to get proper sleep:

Make sure you go to bed early and wake up early in the morning.

Avoid using electronic devices like mobile phone, laptop or TV before sleeping.

Do not work for long period of time right after getting up in the morning.

• Practice relaxation techniques: Relaxation is a kind of method that helps us to reduce anxiety and tension. Meditation and yoga are some examples of relaxation methods. Both these activities help to relax your mind. You should practice these activities daily to maintain the state of relaxation.

• Stay active: Exercise is considered as best way to keep yourself mentally fit. Whether you prefer swimming, running or walking, exercise keeps your mind alert, healthy and happy. Be regular in doing physical activity even if you don't have any particular goal.

• Eat healthy food: Eating healthy food is very important to improve your mental health. Consume more vegetables, fruits, whole grains and protein rich foods. If you consume junk food repeatedly then it will definitely affect your mood. You can try taking supplements like vitamin B complex, omega three fatty acid, zinc etc.

• Have good company: Friends play an important role in making us happier and healthier. It's always better to spend your time with friends who make you laugh, share love and respect. Spend quality time with them. Talk about things that matter to you and do activities together.

• Keep away from negative people: Negative people make us depressed. We should avoid talking to negative people; rather talk to positive people. Positive people give us motivation while negative people only drain our energy. Negative people make us stressed-out, depressed and angry. If you find yourself interacting with negative people then try to change your environment and surround yourself with positive people.

• Don't compare yourself with others: Comparing ourselves with others makes us unhappy. Instead, focus on what matters and forget everything else.

• Read books: Reading gives you knowledge. Not just reading, but reading books written by authors like Stephen King, JK Rowling, Paulo Coelho, Maya Angelou, Edgar Allan Poe, Toni Morrison, Leo Tolstoy, Richard Bach, John Steinbeck, William Shakespeare, Oscar Wilde, Neil Gagman, Raymond Carver etc. These writers inspire you to learn and live happily.

• Watch movies: Watching movies shows us how different people live in different conditions. Movies show us how people deal with their problems and overcome difficult situations.

Tips to Boost Your Mental Health

Exercise

Physical activity not only helps with weight loss, but can also increase happiness. According to researchers at the University of Bath in England, people who exercise regularly report feeling happier than those who don't. In addition, they've discovered that people who work out three times a week burn about 15 percent more calories each day than couch potatoes who do no physical activity.

Eat More Vegetables

Not surprisingly, vegetables tend to reduce feelings of stress and anxiety. Research published in the Journal of Agricultural and Food Chemistry revealed that eating dark green leafy vegetables like spinach can boost serotonin levels — the brain chemical responsible for producing feelings of well-being. Other studies suggest that high levels of vitamin C may help regulate mood. The antioxidants in fruits and veggies also promote blood flow to the head, making people feel less anxious.

Breathe Deeply

Inhaling oxygen gives us more energy and makes our brains function better, while exhaling carbon dioxide reduces energy levels. When we practice deep breathing, we naturally inhale more oxygen and exhale more CO₂ than usual. So take 10 slow breaths throughout the day to stay energized.

Meditate

A 2009 study showed that just 20 minutes spent breathing deeply and focusing on nothing in particular could significantly lower blood pressure and decrease anxiety. If you're looking for something a little more structured, try spending time every morning meditating. Studies show that meditation boosts focus and memory retention, decreases stress hormones, and increases positive emotions.

Play Music

Listening to upbeat music after a stressful day can actually improve feelings of relaxation and relieve pain. A 2014 study published in the journal Appetite suggests that listening to happy tunes can make us eat less. Researchers theorize that these songs activate the same parts of our reward centers as food does, triggering feelings of pleasure that curb cravings later in the day.

Get Dressed

Wearing clothing that fits properly can ease tension and stress, according to research published in Applied Ergonomics. The act of putting clothes on, even if you rarely wear them, can cause a relaxing effect. Plus, dressing for success means being prepared for anything that might happen at work or school.

Practice Gratitude

Gratitude journals have helped hundreds of thousands of people become happier. A gratitude journal prompts you to record five things you are grateful for every night before bed. At first, you'll probably notice how silly some of those things sound, but over time, your mind will start to change the way it views daily challenges.

Everyday Mental Health Tips

Meditation - Mindfulness and meditation are not just something only practiced by monks who live on mountaintops. You can learn how to meditate too! There are many different types of techniques and some may work best for you but they all have their benefits. Try out a few to find what works best for you.

Exercise - Do you know that exercise actually helps your brain function? Not only does it increase endorphins (feel-good hormones), but it also increases blood flow to the brain which gives us more cognitive capacity. Even if you're exercising for cardio, try doing some additional exercises to help improve your memory and focus.

Music - Listening to music while you study or workout can actually make you smarter. Studies show that people under the influence of certain types of music perform better than those without. Check out our article about the science behind the art of studying.

Yoga - Yoga is great for relaxation, but yoga also provides physical and mental relief by strengthening muscles and giving you a way to relieve stress.

Socializing - When was the last time you went out for coffee with friends? If you're like me, I guess it's been a while. Going out and meeting new people and seeing old ones can really help boost your mood. Make sure you socialize more often to keep yourself sane.

Sleep - How much sleep do you need each night? According to Harvard Medical School, adults should sleep at least seven hours per day, get at least six of them at night, and wake up refreshed in order to stay mentally sharp. What else can we say, except, good night.

Don't forget about your diet - Eat foods rich in omega-3 fatty acids like salmon, flaxseed oil, walnuts, etc. Omega-3s reduce inflammation and improve brain functioning.

Keep track of things - Remembering stuff isn't always as easy as we would like it to be. Using technology to remember where you put your keys, phone, or wallet is a great way to avoid losing anything important.

Set reminders - A simple reminder system has helped countless people stay organized. We recommend using Google Calendar or Apple Reminders to set events and appointments.

Take breaks - Stress affects our brains and bodies. Get away from your desk every now and then for five minutes and go outside, take a walk around campus, go to the gym, take a shower, or even just take a deep breath. Taking breaks when you're stressed can help bring perspective and give you a chance to refocus.

Have fun! - Find ways to enjoy yourself throughout the week. Take a break from studying by going to class, joining clubs, hanging out with friends, watching movies, playing games, etc.

Relax before bedtime - Before bedtime, turn off your phone, computer, lights, TV, etc., and relax. Allow yourself to unwind and wind down. Turn off your mind and let your body rest.

Stay positive - As long as you're taking care of yourself, think positively. Focus on happy thoughts. Think about your successes rather than failures.

Be nice to yourself - Treat yourself well. Give yourself compliments, pamper yourself, and reward yourself for small accomplishments.

Mental health tips for 50 year old's

Make sure to exercise regularly

Exercise helps keep your mind sharp and prevents mental decline, especially if done at a moderate pace. If you do not have time to go to the gym, then try biking, running, swimming, walking, dancing, etc. Even doing chores around the house can count as exercise.

Take care of yourself

Take good care of your body by eating well, drinking plenty of water, getting enough sleep, and maintaining a positive outlook. All of these things help to prevent depression.

Connect with friends & family

Keep in touch with your friends and take time out to spend quality time with them. Your social circle should be a priority. There’s nothing like spending time with people who make you feel happy!

Get involved in activities that interest you

If you don't know what interests you, start small; maybe volunteer work at a local shelter, walk dogs for a rescue organization, or join a book club. Getting involved in something that makes you feel fulfilled is an excellent way to combat depression.

Stay busy

Always have some kind of project going on. Try being creative -- learn how to draw, paint, sing, write, play music, or dance. Doing anything that gets your hands dirty is helpful, too.

Try different medications

Depression often goes hand-in-hand with other health conditions, including anxiety, insomnia, chronic pain, and substance abuse. Often, the best course of action when dealing with depression is finding an effective treatment plan that addresses those underlying issues. Don't hesitate to ask your doctor about medication options that may work for you.

Find a hobby

Find something that you enjoy doing. Hobbies give us purpose and meaning, and they're great ways to relieve stress and de-stress. Playing golf with friends, fishing, gardening, baking, painting, reading, watching movies, listening to music, riding bikes, playing ball sports, playing video games, knitting, learning to crochet… there are probably hundreds of hobbies that would benefit you!