01/04/2022
How to improve mental health?
Mental health is a phrase that many people are interested in today. It is as important as your physical health. In other words, both affect each other, when you are strongly emotional, your heart rate will definitely increase, affecting your physical health. To have a comprehensive health, in addition to increasing physical health, you need to pay attention to improve mental health, keep yourself optimistic in all situations in life.
1. Why is it important to improve mental health?
Several studies have found that people with better mental health conditions tend to live longer and healthier lives. These people will also tend to experience a better quality of life. When psychological well-being also comes with less chance of encountering social problems.
For example, research has shown that people with good mental health are less likely to engage in criminal behavior or abuse drugs and alcohol. In addition, people who tend to have better psychological well-being tend to have higher incomes. Besides, they are very actively involved in community activities, such as volunteering activities.
When the basic needs in life are met, people will easily have a good psychological state. Live in a safe area, have enough food and they have a stable home. All of these are important factors for a person's emotional development.
If you're looking to improve your mental health, there are a few things you can do to improve your mental state.
2. Some ways to improve mental health
2.1 Focus on finding solutions to problems
Focusing on finding solutions to problems is one of the ways to increase mental health resistance to stressors. For example, if the upcoming completion of work causes you anxiety. Learn time management strategies to organize your work more efficiently. Similar to some other situations, it's always more effective to focus on the solution than if you just focus on the problem.
2.2 Sitting meditation
One study found that to combat age-related cognitive decline, you can use meditation. Every day, you just need about 5 minutes of sitting or lying down to meditate is enough to help. Your stress levels will be reduced, your brain will be relaxed. You will become stronger and ready to face life's challenges.
2.3 Get enough sleep, don't sleep late
Getting enough sleep and not staying up late is the best way to improve mental health. Because when the brain is rested enough, it means that your brain is being cared for healthy, from which your spirit also becomes better every day. You should start relaxing at least an hour before going to bed, so that you can improve your sleep. Here are some ways to help you fall asleep easier:
Turn off the lights or lower the brightness.
Do not use the phone.
Limit outside sounds and noises.
Meditate before going to bed.
Keep the air in the bedroom always cool, fragrant and clean.
Dinner should not be too full and absolutely do not drink caffeinated beverages in the evening.
You should not sleep too late, the appropriate time you should go to bed is from 9-10 o'clock at night. And sleep for 7-8 hours a day, this is a great way to improve mental health, help you have a healthy mind and healthy body.
2.4 Establish close relationships
Connecting and communicating with others in society will be essential to keeping yourself happy, happy every day. Therefore, make time to connect with friends and family members or colleagues at work. But, you should note, increase your communication with people with a positive lifestyle and mindset, this will spread to you positive things.
Whenever possible, you should actively communicate to connect with the people around you. This is also one of the very practical ways to increase your mental resistance to stress.
2.5 Shaping your strengths
When you know your strengths, you will feel more confident in yourself in life. Take a look at the areas in which you are good or the strong qualities you possess. Then, writing these down is to remind yourself of what you have to offer the world. Also, if there are areas that you feel you need to improve on, write them down right away. Constantly striving for self-development is a good way to achieve holistically developed mental health.
2.6 Positive thinking
Positive thinking will help improve your mental health. As your mental health improves, your overall emotional well-being will be more stable. Here are some things you can do to create a more positive life.
- Learn to forgive
Let go of the painful past. It is anger that will adversely affect your psychological health. Forgiveness is freeing yourself from the anger that has dominated and bound you to someone.
Forgiving someone will set you free and create positive energy for you. Instead of just making you remember sad memories, hurts and insults from the past. If the person who hurt you is still a threat to your overall health, then forgiveness helps you create some boundaries to protect yourself from unnecessary harm.
- Always look towards a good future
Always think about the good things that can happen to you in the future. Imagine that if you were living a wonderful life, how would you spend time experiencing it and with whom to experience it. Set small and medium goals, it will help you achieve the future you have set, your plan will work. As you work towards a better future, even if it's small steps, it helps to give yourself a sense of purpose for what you want to achieve.
3. Certain nutrients can support your mental health
There have been several studies on "the relationship between food and mood". However, studies give very different results, many questions remain unanswered. Typically, dietary changes are not recommended as an alternative to treating mental illnesses such as depression. But there's still some evidence that certain nutrients can support your mental health. These nutrients are part of a balanced diet. Eating right will help you feel happier and healthier every day.
- Omega-3 fatty acids help improve heart health: By reducing bad cholesterol and increasing good cholesterol in the body. Omega-3s also have the potential to improve mental health. Several studies have shown that people who take omega-3 supplements report a change in mood. Researchers have believed that omega-3 fatty acids can positively affect the way the brain sends signals throughout the body. Omega-3 fatty acids are commonly found in seafood, such as mackerel, salmon, herring and sardines. In addition, it is also found in nuts, flaxseeds, flaxseed oil and walnuts.
- Tryptophan is an amino acid (the main component of protein) that your body needs to produce a chemical called serotonin. People with depression often have very low levels of serotonin. There have been a few studies that have looked at the use of tryptophan for depression. However, there is currently not enough scientific evidence to encourage this use. Tryptophan can be found in red meats, turkey, dairy products, and soy.
- Magnesium is a nutrient that helps your body produce energy. It also helps your muscles, arteries and heart work better. Some researchers have been investigating whether patients with depression who are given magnesium supplements recover more quickly. Magnesium can be found in nuts, avocados and green vegetables.
- Folic acid and vitamin B12 are B vitamins that play an important role in the body's metabolism (the speed of metabolic processes) and the production of blood cells. In addition, they are also related to chemicals called dopamine and noradrenalin. In some cases, patients with depression often lack these substances. The addition of folic acid and vitamin B12 to patients with depression may increase the likelihood of responding to antidepressants. Folic acid can be found in green vegetables and fruits. Vitamin B-12 is mainly found in fish, shrimp, crab, meat and dairy products.
There are many ways to improve mental health, in addition to creating psychological comfort, you should adjust your lifestyle and balanced diet to both improve overall health and improve good mental health.
