Your mind is the key to your body and soul, so make sure it receives proper care and nourishment. When you practice to improve your mental health and hygiene, it becomes much easier to tackle stress and other problems. There are number of ways in which anyone can improve mental health by making simple lifestyle changes. Many people who experience mental health issues, such as depression, psychosis, anxiety, etc. find their mental health improves with some of the tips below to keep good mental hygiene:
1. Reframe unhelpful thoughts
Good mental health does not only mean that we have happy thoughts. Sadness, problems or upsetting things are also part of life. Many-a-times, unknowingly we develop patterns of negative thoughts that are unhelpful. So identifying them and replacing the unhelpful thought with a more balanced thought, can improve your mental health and hygiene.
Check out the steps given below to get some practical tips on how you can challenge your thoughts and start to break unhelpful thought cycles.
Step 1: Identify what the problem is. Try to be as accurate as possible. It is easier to solve a problem when you exactly know what the problem is and what needs to be fixed.
Step 2: Think of variety solutions or end goals. Think of as many as you can. Write down all of them, even if they sound silly.
Step 3: Pick out the solution that you think will be best for your problem.
Step 4: Decide what actions you need to take to try your solution. This is your plan. You can break your plan into smaller steps if you need.
Step 5: Put your plan into action. Remember to use your balanced thinking thought or balanced thinking skills.
Step 6: Check-out to see if your plan worked. If it did not work, pick a different solution from your list as we mentioned in Step 2 and make a new plan. Keep going until you find a solution that works.
2. Be in the present
If we take time to be in the present moment, be aware of ourselves, noticing our own thoughts and feelings, and the world around us, we can gain a better perspective of life. To be in the present, you should try to meditate. Meditation helps you to encourage a heightened state of awareness and focused attention. Meditation is a consciousness-changing technique that can wipe away the day’s stress and hence, bringing the inner peace.
Exercise is one of the best tips to keep good mental health and hygiene. Exercising for at least 30 minutes, three times a week is ideal and it keeps you physically strong and reduces or prevents stress and it also keeps you active throughout the day.
4. Get good sleep
You are more alert and less prone to stress after a good quality of sleep. Getting good quality of sleep can also improve you mentally and physically. Poor sleep can cause emotional distress and it is also a symptom of mental illness. Many-a-times medication is used for a period to help people to get a good quality of sleep but usually non-medication methods are the mainstay. Non-medication methods are sometimes called sleep hygiene and to get a good quality of sleep include the following tips given below in your lifestyle:
- Decrease your day-time napping
- Reduce caffeine intake
- Reduce alcohol intake
- Include exercise in your lifestyle
- Avoid large meals
- Avoid playing computer games
5. Connect with others
You can connect and interact with others, talking to others for at least 10 minutes a day stimulates the brain. A study in the US has found that interacting with others just for 10 minutes a day improves memory scores. Also, the more you talk with others, the faster your brain will work.
6. Eat a healthy diet
Maintaining a healthy diet leads to a healthy living lifestyle, and can have huge benefits for physical and mental health. Foods rich in omega-3 fatty acids, such as salmon, walnut, tuna, and mackerel, cut the risk of dementia and mental decline.
Good nutrition is a natural defense against stress and depression. Therefore, begin your day with a nutritious breakfast, preferably of fruits, vegetables and wholegrain cereals to get us the nutrients to work our best, and take balanced diet throughout the day.
7. Laughter is the best medicine
Laugh yourself silly and have fun whenever or wherever you can. Laughing can help you improve emotional well-being and humour, as a result, it activates the brain’s reward and pleasure centers, generating positive emotions and relaxing the mind.
8. Do something for Yourself
Enjoy your favorite hobby such as dancing, reading books or playing games, simply take time to relax, or learn something new, it is important to do the things which makes you happy and keeps your mind calm.
If you daily practice the above Eight Tips to Keep Good Mental Health will make you emotionally strong and will boost your brain power.