15 Super Mental Health Tips

Prioritizing mental well-being is more crucial than ever. With increasing external pressures and internal challenges, it's vital to have strategies in place to maintain and enhance our mental health. While professional help is essential for severe mental health issues, everyday practices can significantly boost our overall mental wellness. 

 

This article delves into 15 super tips, grounded in both ancient wisdom and modern research, to help you navigate the pathways of your mind. 

 

Practice Mindfulness Meditation

 

Mindfulness meditation is a practice that focuses on the present moment without judgment. It's a technique that has its roots in ancient Buddhist traditions but has gained significant attention in modern psychology for its benefits. 

 

Research shows that practicing mindfulness can reduce stress, improve concentration, and even increase one's overall happiness.

 

Taking just a few minutes each day to sit quietly, breathe deeply, and focus on the present can make a significant difference in one's mental well-being.

 

Stay Physically Active

 

Exercise isn't just for physical health; it plays a pivotal role in mental wellness, too. Regular physical activity can help alleviate symptoms of depression and anxiety. 

 

When we exercise, our body releases endorphins, which are natural mood lifters. Whether it's a brisk walk, a yoga session, or a high-intensity workout, find an activity you enjoy and make it a part of your routine.

 

Get Adequate Sleep

 

“While insomnia can be a symptom of psychiatric disorders, like anxiety and depression, it is now recognized that sleep problems can also contribute to the onset and worsening of different mental health problems, including depression, anxiety, and even suicidal ideation.” (https://www.columbiapsychiatry.org/)

 

Sleep is essential for mental health. Lack of rest can exacerbate feelings of stress, anxiety, and depression. It's crucial to establish a regular sleep routine, ensuring you get at least 7-9 hours of sleep per night.

 

Avoid screen time at least an hour before bed, keep your bedroom dark and cool, and try to go to bed and wake up at the same time every day.

 

Connect with Loved Ones

 

“When people are socially connected and have stable and supportive relationships, they are more likely to make healthy choices and to have better mental and physical health outcomes. They are also better able to cope with hard times, stress, anxiety, and depression.” (Centers For Disease Control)

 

Human beings are social creatures. Connecting with friends, family, and even pets can provide emotional support and reduce feelings of loneliness and isolation. 

 

Spend quality time with loved ones, engage in meaningful conversations, and seek support when needed. Remember, it's okay to lean on others when you're feeling down.

 

Limit Alcohol and Caffeine Intake

 

While a glass of wine or a cup of coffee might seem like a good idea at the moment, excessive intake can negatively impact your mental health. 

 

Both alcohol and caffeine can disrupt sleep patterns and exacerbate anxiety. It's essential to consume them in moderation and be aware of their effects on your mind and body.

 

Set Realistic Goals

 

Setting achievable goals can give you a sense of purpose and direction. Start with small steps and celebrate your achievements along the way. 

 

Whether it's related to your career, personal life, or hobbies, having clear goals can act as a motivating force and enhance your self-esteem. Remember, it's okay to adjust your goals based on changing circumstances or feelings.

 

Take Breaks and Manage Stress

 

It's essential to recognize when you're feeling overwhelmed and give yourself a break. Whether it's a short walk, a day off, or a vacation, taking time to relax and rejuvenate can significantly benefit your mental health. 

 

Incorporate stress-reducing activities into your routine, such as deep breathing exercises, journaling, or listening to music.

 

Maintain a Balanced Diet

 

What you eat can significantly influence your mental health. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can boost your mood and energy. 

 

Avoid excessive sugar and processed foods, which can lead to mood swings and feelings of fatigue. Drinking plenty of water also helps in maintaining optimal brain function.

 

Limit Exposure to Negative News

 

While it's essential to stay informed, constant exposure to negative news can take a toll on your mental well-being. Set boundaries for how often and when you consume news. 

Consider designating specific times in the day to check updates and avoid doing so right before bed. Remember to balance the intake with positive stories and news as well.

 

Seek Professional Help When Needed

 

There's no shame in seeking help. If you feel persistently sad, anxious, or overwhelmed, it might be time to consult a professional. 

 

Therapists, counselors, and psychiatrists can provide valuable insights, coping strategies, and support. Remember, taking the step to seek help is a sign of strength, not weakness.

 

Limit Screen Time

 

Spending excessive time in front of screens, whether it's for work or leisure, can negatively impact mental health. Studies have shown that prolonged screen time can lead to symptoms of depression and anxiety. 

 

It's crucial to take regular breaks, perhaps following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Also, consider setting a screen curfew before bedtime to improve sleep quality.

 

Engage in Creative Activities

 

Engaging in creative activities can be therapeutic. Whether it's painting, writing, crafting, or playing a musical instrument, expressing oneself creatively can provide a sense of accomplishment and act as an emotional outlet. 

 

The good news is that you don't have to be an expert; the process is more important than the end product.

 

Practice Gratitude

 

Focusing on positive aspects of your life and practicing gratitude can significantly boost mental well-being. Consider maintaining a gratitude journal, where you jot down things you're thankful for each day. 

 

Studies have shown that practicing gratitude can lead to increased happiness and reduced depressive symptoms.

 

Avoid Drugs and Substance Abuse

 

While some might turn to drugs or alcohol as a coping mechanism, substance abuse can exacerbate mental health issues. It's essential to be aware of the consequences and seek support if you find yourself relying on substances for emotional relief.

 

Educate Yourself

 

Understanding mental health, its challenges, and various coping mechanisms can empower you to take better care of yourself. 

 

Numerous resources, both online and offline, provide valuable insights into mental well-being. Educating yourself can also help in reducing the stigma associated with mental health issues.

 

References

• Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.

• Babyak, M., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, M., Moore, K., ... & Krishnan, K. R. (2000). Exercise treatment for major depression: maintenance of therapeutic benefit at ten months. Psychosomatic Medicine, 62(5), 633-638.

• Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.

 

Cultivating a Balanced Mindset

In the pursuit of achieving balance, we often get caught up in the external world - creating to-do lists, scheduling commitments, and striving for efficiency. However, a crucial element often overlooked is cultivating a balanced mindset.

 

Shifting Your Perspective

 

Instead of viewing life as a constant struggle for balance, adopt the perspective that balance is an internal state. It's not about achieving external perfection but finding peace and acceptance within yourself. This shift in perspective allows you to approach life's challenges with greater resilience and navigate the inevitable ups and downs without feeling overwhelmed.

 

Practicing Mindfulness

 

Mindfulness practices like meditation and deep breathing can be powerful tools for cultivating a balanced mind. These practices help you focus on the present moment and become aware of your thoughts and emotions without judgment. By training your mind to be present and accepting, you can better manage stress, reduce anxiety, and approach life's challenges with greater clarity and calmness.

 

Gratitude as a Source of Strength

 

Gratitude is another powerful tool for cultivating a balanced mindset. It allows you to shift your focus from what you lack to what you already have, fostering a sense of contentment and appreciation for the good things in life. Taking time to reflect on what you're grateful for, big or small, can significantly improve your well-being and overall outlook.

 

Self-Compassion is Key

 

Finding balance requires compassion for yourself, especially on days when you feel overwhelmed or unable to adhere to your ideal schedule. Instead of self-criticism, practice self-acceptance and understanding. Acknowledge your limitations and forgive yourself for setbacks. Remember, everyone struggles with achieving balance at times, and it's not about attaining perfection but about making progress and learning from your experiences.

 

Cultivating a balanced mindset is a journey, not a destination. By incorporating mindfulness practices, fostering gratitude, and practicing self-compassion, you can create a foundation for inner peace and navigate the ebbs and flows of life with greater ease and resilience. This, in turn, will contribute to a more balanced and fulfilling life, even when faced with external demands and challenges.

 

6 Important Reasons Why Living with Purpose is Important

Like most people, you’re probably focused on achieving your goals and making the most of your potential. But maybe you have overlooked something that turns out to be fundamental not just to your success, but to your happiness?

 

Living with purpose may be more important than you’ve given it credit for. Experts agree that finding meaning, finding, and living your life’s purpose has wide-ranging benefits, some of them a little unexpected.

 

1. Purpose Can Help You Focus

 

When you have a clear concept of your life’s purpose, it’s easier to focus your energy and your actions on what you want to achieve. You know where you want to go and how to get there. Purpose acts as a guide and a map on how to reach your goals.

 

2. Purpose Makes Gratitude Easy

 

Living with purpose can help you to feel more contented with your life as it already is. People who are aligned with their life’s purpose report greater satisfaction with their present circumstances because they know they are focused on what they want out of life.

 

3. Purpose Sharpens Your Passions

 

Knowing your purpose also helps you focus on what fires you up. It helps you to find your passions and go after them.

 

4. Purpose Helps You Live in Alignment With Your Values

 

Doing the work of your purpose and working out what matters to you in life helps you to align everything you do with your deepest held beliefs and values. Deciding to live a meaningful life means you are not so tempted by the things that will lead you off the path of purpose.

 

5. Purpose Makes You A Better Leader

 

Having a boss who has a clear vision of where they want to go and how to get there is very inspiring for employees and clients alike. Clarity of purpose inspires trust and respect, and it’s a great motivator.

 

6.    Purpose Helps You Live Longer

 

Perhaps the most unexpected benefit of finding and living your life’s purpose is that it can add years to your life span. Researchers in Japan found that men who had a purpose in their life lived longer than men who didn’t. Knowing your purpose can help you deal better with stress and the ups and downs of life.

 

People who are living a purposeful life, aligned with their deepest values, tend to worry less and deal with stress and anxiety better. They have better cardiovascular health and suffer less from depression, insomnia, and anxiety. 

 

The Stress Relieving Value of Accepting Your Differences

Were you ever teased as a child? A lot of us were. Some kids will make fun of others who are fatter or skinnier, taller or shorter, or different in some other way. They, unfortunately, learn this behavior from adults who likewise chastise their colleagues, friends, and others for nothing more than being different.

 

This becomes a big problem when several children attack another child and declare some difference to be negative. When this behavior is ongoing, the different child can begin to feel low self-worth. After all, if everyone is telling her that she's different and that her differences aren't good, they must be right.

 

Why else would they all be saying the same thing? That child becomes upset with the person she sees in the mirror. Why is she overweight? Why is her skin different from others? Why wasn't she given the intelligence that all her friends have? This leads to self-doubt, low self-esteem, and in some cases, risky and unsafe behavior.

 

Stress Is a Killer, but It Doesn't Have To Be

 

Obviously, that's a very stressful scenario. Unfortunately, this is a common situation for not just children but teens, young adults, and even older grown-ups.

 

It causes so much stress, both physical and mental. The stress starts to build up because the differences are seen as negative. The marvelous, unique individual that was created is not allowed to be who they really are. They try not to be themselves.

 

On the physiological side of the equation, this chronic stress produces chemicals that lead to anxiety, depression, and other negative feelings. Ask any doctor, and they'll tell you stress is related to most chronic illnesses and many major causes of death.

 

Your differences don't have to be stressful. They shouldn't be. When you embrace who you are, you realize you have much to offer the world. You're fine just like you are right now. This leads to confidence and less stress. You aren't as anxious about trying to please others by fitting into some silly idea they have of who you should be.

 

Your confidence and self-esteem go up when you accept and love your differences. 

 

You'll also find that certain people in your life want to manipulate you rather than accept who you are. Perhaps you should move on from these people and spend more time with supportive individuals who encourage your uniqueness.

 

Be happy with who you are. You're the only "you" that will ever be created. There will never be another human being exactly like you. When you embrace that fact and look at your differences as advantages, you'll suffer less stress and anxiety and enjoy more self-love, fulfillment, and success.

 

How Avoidance Actually Creates More Stress

When you have an especially difficult or stressful task on your plate, it can be very tempting to avoid completing said task. Or if you don’t like to think about a subject because of an experience, it can seem easier to just not think about that topic. Both of these situations are known as avoidance, and though it may be tempting to engage in this behavior, it causes more stress than it relieves. 

 

You Won’t Stop Thinking About It

 

If you’ve ever experienced trauma, it can be tempting to avoid all thoughts of things that may remind you of the trauma you experienced. Although this may be less painful in the short run, the truth is, long term, this will stress you out more because the thoughts of your trauma will always return until you genuinely learn to deal with them rather than avoid them. The same holds for certain physical tasks. You may put them off because you don’t want to think about them, but this will only stress you out more because you will have to keep thinking about the task instead of simply completing it now.

 

You’ll Run Out Of Time

 

When you put off a task, you may momentarily relieve your stress by telling yourself you will complete the task later. But this is worse than doing the job now because later you will experience more pressure as you are faced with a fast-approaching deadline. This is especially true if you haven’t left yourself enough time to complete the task and have to rush at the last minute. 

 

Avoidance Creates Conflict

 

Maybe a coworker is waiting for you to complete your work so they can get started on theirs. And if you didn’t leave yourself enough time before the deadline, you may cause them to be late on meeting their deadline as well. This can cause a conflict between you as your coworker may be upset that you made them late. And when you experience conflict in your relationships, this only adds to your overall stress level rather than lowering it.

 

Although it can be extremely tempting to avoid certain tasks or put them off, this is a flawed approach as it will only cause you more stress in the long run. This is because avoidance doesn’t solve any problems. Instead, it just creates conflict, which leads to increased stress in the future.

 

If You Want Less Stress and Anxiety, Learn to Empathize More

Stress is a killer. You might hear someone say, "The stress at my job is killing me!" They could be overstating the situation. In many cases though, stress can quite literally kill you.

 

Chronic stress is related to the six leading causes of death. It's believed that more than 75% of all trips to the emergency room or a doctor are stress-related. So the next time a friend tells you stress is killing him, you might want to take that statement seriously.

 

Ask anyone you know and they'll tell you of a stressful situation they experienced recently. This is an unfortunately common occurrence. You might have too much stress in your own life.

 

For a number of reasons, you can benefit from stressing less and relaxing more often. If that sounds like something you'd enjoy, just learn to empathize more.

 

How Empathy Leads to Less Stress and Depression

 

An empathetic person can place themselves in the emotional experience of someone else. That's the first part of empathy. The part of the empathetic process some people forget is responding in a way that's helpful.

 

You see a coworker has a huge workload. She's stressing out and you know there's no possible way she can hit a proposed deadline. You communicate to her that even though her productivity is excellent and she's a great worker, you don't know how she's going to get everything done. 

 

You just paid her a compliment. You saw her emotions were frazzled and she wasn't in a good place mentally. So, you said something nice about her ability on the job.

 

The next thing you can do after you identify with her situation is to provide assistance. Offer to help her tackle some of her responsibilities. When you do, your coworker will thank you. She'll experience less stress, and science tells us that you'll also have less stress, anxiety and depression.

 

When you learn to recognize that someone else is experiencing negative emotions, you want to help. This is the response for most people. What also happens is that you subconsciously recognize that you're not in that situation. You can understand your coworker's emotional stress, but you aren't experiencing the same thing yourself.

 

Dr. Jamil Zaki is a psychology professor and the director of the Social Neuroscience Laboratory in Stanford. He says empathy can help you see past the many differences people have. It helps you move past prejudice or bias. These are negative emotions. They can produce a stress response in your body. Empathy doesn't allow that to develop.

 

Dr. Zaki also says empathy makes people happier in their relationships and even more successful at work. Studies show us that an empathetic person learns how to process his or her own emotions properly by being able to recognize the emotions other people are going through. That means being more empathetic in your life cannot only help others, but it can also give you a wonderful boost of less stress and more peace of mind.

 

Getting Enough Sleep Can Change Your Life

If you regularly skimp on sleep, or maybe don't sleep well, it may be time to change your sleeping habits. 

 

Getting a good night's sleep is important because the amount and quality of sleep you get can profoundly affect your life. And you may not realize just how much getting enough sleep could change your life.

 

The Health Consequences Of Not Enough Sleep

 

It may not seem like getting enough sleep is a big deal. After all, who cares if you are a little bit tired at work? Well, according to Amita Health, not getting enough sleep can cause considerable damages to your health. Not getting enough sleep has been tied to an increased risk of heart disease, obesity, stroke, and diabetes—all of which are dangerous conditions. And it isn't just your physical health that suffers—because your mental health can suffer too. Not getting enough sleep can make you more prone to conditions such as depression and anxiety, both of which can negatively affect your life.

 

Your Relationships Will Improve

 

Now that you know the problem with not getting enough sleep, you're probably wondering how sleep can change your life. One of the ways getting enough sleep will benefit you is that you will have better relationships with others. When you are constantly tired and short on sleep, this can lead to you being short-tempered with those around you. This short-temperateness can lead to problems in both romantic relationships and friendships. When you start getting enough sleep, those around you will probably notice your mood shift and be much more willing to spend time with you!

 

Your Career Will Advance

 

Besides just improving your health and relationships, getting enough sleep can help you further your career. This is because career success goes hand in hand with building relationships. It's hard to build relationships at work if you are grumpy or constantly tired. Also, when you are tired, you won't work as efficiently. Once you are getting enough sleep, you will have better work relationships and get things done faster—the combination of which will change your career—for the better. 

 

Overall, it can be difficult to prioritize sleep, but it needs to be done. When you get enough sleep every night, you improve your health, relationships, career, and ultimately your life! So, stop skimping out on sleep and make it your priority today!

 

Five Signs You Might Need to Focus on Emotional Healing

What is emotional healing? It's the process by which you recover emotionally and mentally from a negative life experience. You can't keep tough times from appearing in your life. When you are emotionally healthy and balanced, you deal with those difficult situations that inevitably pop up, and you can move on with your life.

 

Sometimes, we don't understand we need emotional healing. That's the problem. If you suffer some injury and have a broken bone, you can see it. You can certainly feel it. You know you have to get it fixed.

 

This isn't always the case when your emotions are out of whack.

 

You might think your emotional responses to your experiences are correct and healthy. They may be anything but. Here are five signs you could use some emotional healing to live a more complete and fulfilling life.

 

You Don't Experience a Wide Range of Emotions

 

You have access to 34,000 different and unique emotions. That's what psychologist Robert Plutchik believed. He stated that most of us only experience eight primary emotions most of the time. These are anger, sadness, disgust, trust, fear, joy, surprise and anticipation.

 

If only a couple of those are usually present, you probably need more emotional balance. This could indicate that you aren't properly processing situations and human interactions. 

 

Low Self-Esteem and a Poor Self-Image

 

This is an offshoot of what we just talked about. You constantly look down on yourself. Everyone has times when they doubt their abilities. That's only normal. We recover and move on. The emotionally unhealthy person usually has a low sense of self-worth, even when there is evidence this isn't the case.

 

You Have Difficulty Trusting Others

 

A lack of trust can come from emotional imbalance. You must love yourself and truly believe you can overcome a bad relationship experience, or you'll never trust others.

 

You Can't Move Past a Negative Experience

 

Life can be difficult, at times seemingly impossible. It might look like you'll never recover in the middle of the most trying hardship. You will. Don't embrace and hold onto negative emotions. Practice gratitude for the great things in your life. Lean on your support network and get whatever help you need if you can't seem to let go of negative emotions.

 

Constant Anxiety and Stress

 

Chronic stress is a killer and has been directly linked to many common causes of death. A constant display of stress and anxiety could mean you're not always responding to life correctly where your emotions are concerned.

 

There is no miracle pill you can pop to always enjoy perfect emotional balance. You will have ups and downs, experiencing difficult times that hurt you emotionally. 

 

For you to live your best life and for those that you love, you need to learn to recognize a negative life experience, give it its due, and then move on. Consider seeking help if you often display these signs of poor emotional health.