These days, people go to great lengths to preserve their physical health, but they dont give their mental health much importance. However, mental health issues are becoming more and more common these days.
In fact, according to the numbers, one in every five people is affected by some sort of mental disorder like depression, anxiety, or chronic stress. Therefore, mental illnesses are becoming more and more common, yet the stigma around them is not decreasing.
Maintaining a healthy mind is essential if you want to live a complete and happy life. Therefore, today I will tell you about seven scientifically proven ways to deal with stress and anxiety and achieve mental wellness. So, read on to learn more.
Maintain a healthy sleep cycle:
There are three main staples of health, which are diet, exercise, and sleep. Many people take care of the first two, but sleep is usually neglected a lot. An unhealthy sleeping routine, whether it is caused by sleep deprivation or excessive sleep, can have a very negative impact on your life.
Sleep deprivation can cause mental fatigue and exacerbate stress and depression, whereas sleeping too much can also affect your cognitive abilities and make you lazy. According to several studies done over the years, excessive sleep on a regular basis can lead to a higher risk of diabetes, heart disease, and having a stroke.
Therefore, you should ideally sleep no more or less than 6-8 hours every day. Furthermore, after ensuring the amount of sleep you get, you also need to focus on its quality. Therefore, make sure that your sleeping environment is healthy, and if you are having trouble sleeping, try natural solutions like massage therapy instead of sleeping pills.
Get some physical exercise regularly:
Everyone knows that exercise is essential for good physical health; however, did you know that it is also quite important for your mental wellbeing? Well, studies have shown that having a healthy exercise routine can be linked to better mental health, emotional wellbeing, and a lower risk of mental disorders.
Here are some ways in which physical exercise can be good for your health:
- It increases your mental and physical energy levels.
- It helps you get better sleep and regulate your emotions more easily.
- It improves your self-esteem and self-confidence.
- Changes chemicals and hormones in a person’s brain, allowing you to deal with your emotions.
- It is a healthy way to vent negative emotions.
Exercise is an excellent and powerful natural treatment for several mental disorders. For instance, some studies suggest that it can be as effective as pharmaceutical pills in treating the symptoms of mild depression. Therefore, make sure to exercise regularly.
Take a break every now and then:
These days, our work routine can be very hectic; we are burdened with loads of other financial issues and relationship problems that take a heavy toll on our minds. Constant stress and anxiety cause us a lot of problems as well. Dealing with all of this can be very tiring and difficult. Therefore, it is important to take a break and relax a little.
You should take both short term and long term breaks. Try using cannabis every now and then, as it is an excellent way to relax and instantly let go of stress after a hectic day. Check out the best online dispensary in Canada to buy the perfect strains for relaxation.
You should also plan a vacation every now and then. You don’t have to spend too much money. Planning something like a camping trip or a road trip with your friends or significant other can have an incredible impact on your mental wellbeing and can help you relax.
Therefore remember to take breaks, and don’t go too hard on yourself.
Maintain a healthy diet:
Your diet has a major impact on every aspect of your health, and it can affect the way you think and feel as well. For instance, when you have a heavy lunch full of carbs, it can make you feel dull and tired afterward.
All kinds of food can affect your mental health. Your brain requires some nutrients and minerals to function normally, and you should make sure that you increase nutritious foods in your diet so that your mind and body perform efficiently.
You should aim to have a balanced diet plan, which incorporates a variety of healthy nutrients. Remember to add foods with omega-3 fatty acids and vitamin D, as these are two nutrients that aren’t as easily available in everyday food.
Avoid negative habits like smoking and drinking:
Smoking and drinking are two of the worst habits a person could engage in. They don’t have any positive effect on your physical and mental health, and they can completely ruin your life.
Many people say that they want to quit smoking, but it helps them deal with stress and anxiety. It is a very common belief that smoking can help you relax and let loose; however, over the long run, it actually increases anxiety and tension. Furthermore, according to studies, people who smoke are more likely to develop mental conditions like depression than those who don’t smoke.
Smoking also has severely negative physical effects on your health, and it is one of the most common causes of cancer; therefore, you should try to avoid smoking completely.
Drinking is normalized in our society; however, it doesn’t do you any good. Many people like to drink when they are feeling sad, angry, or depressed, thinking that alcohol can help. However, it only makes matters worse and exacerbates negative emotions.
Therefore, if you want to maintain a healthy mind, try to stay away from smoking and drinking.
Develop a mental support system:
We, humans, are social beings; no matter how self-sufficient we get, there comes a time when we need some emotional support and human contact to stay happy. Therefore it is important to have a support system.
You can talk to your friends and family about the problems you are facing, or if you feel like they can’t understand what you are going through, joining a support group or seeking professional therapy are excellent options.
Another way to get the emotional support you need is to adopt an emotional support puppy. These dogs are trained to show your love and affection when you need it the most, and they are excellent companions as well.
Be kinder and more compassionate to yourself:
Kindness is a very important trait that every human should possess. Though it is important to be kind to others, one of the most difficult things is to be kind to yourself. We are usually our worst critics, and we beat ourselves up, sometimes because of things that we don’t have any control over.
However, according to research, this kind of self-criticism comes at a high price. It can make you lose your confidence and lead to situations like depression and anxiety as well.
Therefore, it is important to practice self-compassion and treat ourselves more kindly. This allows us to stay happier and improve our emotional wellbeing.
According to a recent report, which was published by three German psychologists, and examined 79 different studies about self-kindness and mental health, people who are more compassionate and forgiving towards themselves, tend to live a happier life.
Therefore, practice some self-compassion exercises, like standing in front of a mirror and saying five things that you like about yourself. This can have an excellent impact on your self-confidence and emotional wellbeing.
In collaboration with Taylor Hill
Photo by Darius Bashar on Unsplash
Author: Mandy Kloppers
Mandy is a qualified therapist who treats depression, anxiety, OCD, PTSD, trauma, and many other types of mental health issues. She provides online therapy around the world for those needing support and also provides relationship counselling.
