We have to work harder these days to ensure strong mental health, simply because there are so many ways that life takes a toll on our emotional well-being....
HEALTHWISE
Just as it requires effort to build and maintain physical health, so it is with mental health. There are practices you can adopt to elevate your mood, become more resilient, and enjoy life more. We have to work harder these days to ensure strong mental health, simply because there are so many ways that life takes a toll on our emotional well-being.
Connect with others
Call a friend or loved one now and arrange to meet up. If you both lead busy lives, offer to run errands or exercise together. Try to make it a regular get-together.
If you don’t feel that you have anyone to call, reach out to acquaintances. Lots of other people feel just as uncomfortable about making new friends as you do—so be the one to break the ice. Reconnect with an old friend, invite a coworker out for lunch, or ask a neighbor to join you for coffee.
Get out from behind your TV or computer screen. Communication is a largely nonverbal experience that requires you to have direct contact with other people, so don’t neglect your real-world relationships in favour of virtual interaction.
Look for community support. Join networking, social, or special interest groups that meet on a regular basis. These groups offer wonderful opportunities for meeting people with common interests.
Don’t be afraid to smile and say hello to strangers you cross paths with. Making a connection is beneficial to both of you—and you never know where it may lead!
Start an exercise routine
Aim for 30 minutes of activity on most days. If it’s easier, three 10-minute sessions can be just as effective. Start now by taking a walk or dancing to a favorite song.
Try rhythmic exercise that engages both your arms and legs, such as walking, running, swimming, weight training, martial arts, or dancing.
Add a mindfulness element to your workouts. Instead of focusing on your thoughts, focus on how your body feels as you move—how your feet hit the ground, for example, the rhythm of your breathing, or the feeling of wind on your skin.
Learn to manage stress
Talk to a friendly face. Face-to-face social interaction with someone who cares about you is the most effective way to calm your nervous system and relieve stress.
Appeal to your senses. Does listening to an uplifting song make you feel calm? Or smelling ground coffee or a favourite scent? Or maybe squeezing a stress ball works quickly to make you feel centered? Everyone responds to sensory input a little differently, so start experimenting now to find what works best for you.
Make leisure time a priority. Partake in your favourite activities for no reason other than that they make you feel good. Go to a funny movie, take a walk on the beach, listen to music, read a good book, or talk to a friend. Doing things just because they are fun is no indulgence. Play is an emotional and mental health necessity.
Make time for contemplation and appreciation. Think about the things you’re grateful for. Mediate, pray, enjoy the sunset, or simply take a moment to pay attention to what is good, positive, and beautiful as you go about your day.
Take up a relaxation practice. While sensory input can relieve stress in the moment, relaxation techniques can help reduce your overall levels of stress—although they’re likely to take more time to learn effectively. Yoga, mindfulness meditation, deep breathing, or progressive muscle relaxation can put the brakes on stress and bring your mind and body back into a state of balance.
Eat well to support strong mental health
Foods that adversely affect mood
Caffeine, trans fats or anything with “partially hydrogenated” oil, foods with high levels of chemical preservatives or hormones, sugary snacks, refined carbs (such as white rice or white flour), Fried food
Foods that boost mood
Fatty fish rich in Omega-3s such as salmon, herring, sardines and tuna; nuts such as walnuts, almonds, cashews, peanuts; fruits and leafy vegetables; beans and legumes
Getting better sleep
If anxiety or chronic worrying dominates your thoughts at night, there are steps you can take to learn how to stop worrying.
To wind down, calm the mind, and prepare for sleep, try taking a warm bath, reading by a soft light, listening to soothing music, or practicing a relaxation technique before bed.
To help set your body’s internal clock and optimize the quality of your sleep, stick to a regular sleep-wake schedule, even on weekends.
Make sure your bedroom is dark, cool, and quiet. Curtains, white noise machines, and fans can help.
Find purpose and meaning in life
Everyone derives meaning and purpose in different ways that involve benefitting others, as well as yourself. You may think of it as a way to feel needed, feel good about yourself, a purpose that drives you on, or simply a reason to get out of bed in the morning.
What gives you meaning and purpose?
Engaging work that provides meaning to yourself and others. Partake in activities that challenge your creativity and make you feel productive, whether or not you get paid for them. Some ideas are gardening, drawing, writing, playing an instrument, or building something in your workshop.
Relationships. Spending quality time where you give of yourself to people who matter to you, whether they’re friends, grandkids, or elderly relatives, can support both your health and theirs, while also providing a sense of purpose.
Caring for a pet. Yes, pets are a responsibility, but caring for one makes you feel needed and loved. There’s no love quite as unconditional as the love a pet can give. Animals can also get you out of the house for exercise and expose you to new people and places.
Volunteering. Just as we’re hard-wired to be social, we’re also hard-wired to give to others. The meaning and purpose derived from helping others or the community can enrich and expand your life—and make you happier. There’s no limit to the individual and group volunteer opportunities you can explore. Schools, hospitals, nonprofits, and charitable organizations of all sorts depend on volunteers for their survival.
Caregiving. Taking care of an aging parent, a handicapped spouse, or a child with a physical or mental illness is an act of kindness, love, and loyalty—and can be as rewarding and meaningful as it is challenging.
When to seek professional help
If you’ve made consistent efforts to improve your mental and emotional health and still aren’t functioning optimally at home, work, or in your relationships, it may be time to seek professional help. Following these self-help steps will still benefit you, though. In fact, input from a caring professional can often help motivate us to take better care of ourselves.
-SG
