By Dr. Joseph Sunny Kunnassery, Prayatna
Mental health has become as important as physical health in today’s fast-paced environment. Living a happy and healthy life involves managing stress, preserving emotional equilibrium, and being cognitively strong. You can foster your mental health and well-being by adding easy, daily routines into your life.
Here are some helpful recommendations to abide by:
1. Start Your Day with Gratitude: Every day, begin by thinking about the positive aspects in your life. This could involve employment, family, health, or even little pleasures like a hot cup of coffee. You can develop an attitude of abundance and satisfaction by writing down three things for which you are thankful every morning, instead of focusing on what you lack.
2. Practice Mindfulness and Meditation: By practicing mindfulness, you can lower your anxiety and remain in the present. You can enhance emotional regulation, lower stress levels, and clear your mind by practicing meditation, even for just five minutes each day. For beginners, guided applications such as Calm or Headspace can be useful resources.
3. Stay Physically Active: Mental and physical well-being are closely connected. Regular exercise, even if it’s just stretching or walking, releases endorphins, which are known as “feel-good” hormones. This improves mood, lowers anxiety, and gives you more energy overall. On most days, try to get in at least 30 minutes of exercise each day.
4. Get Enough Sleep: Insufficient sleep can lead to irritability, poor decision-making, and inability to focus. Prioritize a restful night’s sleep by establishing a regular sleep pattern, making your home a peaceful one, and engaging in relaxation exercises before bed. Seven to nine hours of sleep per night is typically required by adults in order to function at their best.
5. Connect with Others: For mental health, human connection is essential. A sense of belonging can be developed by spending time with friends, family, and even by participating in community events. Take into consideration joining a group or taking part in online events if you’re feeling lonely. Emotional support and mood enhancement are two benefits of social contacts.
6. Set Boundaries and Manage Stress: Setting clear boundaries is crucial in a world where business and personal life can sometimes blend together. Limit work-related activities after hours, take pauses, and develop the ability to say no when necessary. Engage in stress-relieving activities like progressive muscle relaxation, deep breathing exercises, or enjoyable hobbies.
7. Engage in Creative Activities: Painting, writing, or playing an instrument are examples of creative pursuits that can be very healing. You may improve your creativity, feel more accomplished, and regulate your emotions by taking up hobbies that let you express yourself. Make an effort to schedule time each week for something that makes you feel motivated.
8. Practice Positive Self-Talk: Your mental state is greatly influenced by your internal dialogue. Positive affirmations can take the place of negative ideas. When you notice yourself thinking negatively, stop, question the idea, and swap it out for a more sensible one. Your perspective on the world and yourself can be significantly altered by developing an encouraging and caring mindset.
9. Seek Professional Help When Needed: Seeking professional assistance if you’re having mental health issues is not a sign of weakness. Talking to a mental health professional, going to therapy, or counselling can help you process your thoughts in a nonjudgmental environment while also offering helpful coping mechanisms and emotional support. Maintaining your mental well-being is equally as crucial as maintaining your bodily well-being.
10. Practice Acts of Kindness: Acts of kindness can generate oxytocin, the “love hormone,” which can lower stress and promote emotions of connection. Doing something little, like holding the door or offering your time, can benefit the recipient as well as your own mental health.
11. Limit Screen Time: Excessive screen use, particularly on social media, may negatively impact mental health and lead to stress. Establish screen time limits and make sure you balance online and offline activities that promote relaxation and mental clarity.
12. Learn to Accept Imperfection: Burnout and feelings of inadequacy can result from striving for perfection. Instead, focus on progress rather than perfection and accept that mistakes are normal. The secret to keeping a positive outlook is to practice self-compassion and forgiveness for previous mistakes.
Being mentally well is fostering your emotional and psychological well-being, preserving equilibrium, and developing resilience rather than striving for perpetual happiness. By implementing these simple suggestions into your daily routine, you can take proactive measures to achieve a more tranquil and healthy mental state.
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