Mental Health is currently an important topic of discussion. Conversations about mental wellness are increasingly appearing on TV shows and social media, and high-profile figures like actors, athletes, and global pop stars are becoming increasingly vocal in their support. of therapy. This marks a change from previous decades, when mental health was heavily stigmatized, preventing people from seeking treatment.
Because the term is used so frequently, its meaning can become confusing. Mental health understands our emotional, psychological and social well-beingTHE CDC writing. It is about the overall well-being of how we think, regulate our feelings and behave, and determines how we manage stress, interact with others and make healthy choices.
It is important at every stage of life, from childhood and adolescence to adulthood.
Bored panda consulted three specialists to ask them what habits we can incorporate into our daily lives to improve our mental health.
Physical activity
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“Physical activity has many benefits, including improved mood and reduced symptoms of anxiety and depression, improved cognitive function and memory, and better physical health,” explains Carole Maherprofessor of population and digital health at the University of South Australia.
Maher specializes in the relationship between activity (physical activity, sedentary behavior and sleep) and mental health.
On the other hand, a sedentary lifestyle has the opposite effects, being linked to depression, anxiety and isolation.
“Sitting is the new smoking,” recalls Nami Nociferaan individual and group therapist in Marina del Rey, CA specializing in anxiety, depression, and stress.
“The longer you sit, the worse it is for your body, and the more connected our minds are to our bodies.”
If we sit, our minds and overall mental health also stagnate, says Nocifera.
“Taking a walk is something we recommend to our clients, especially those suffering from anxiety, substance use disorders, or depression. Who has ever felt worse after a walk? It connects you with the outdoors and nature and makes you feel part of something bigger.
However, indoor exercise also has great benefits and is a safe and convenient year-round option, Maher emphasizes.
Fight procrastination and take action
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Why do we put off certain activities or conversations when we know that taking action would be more beneficial than keeping all those negative thoughts in our mind?
In many cases, procrastination is linked to perfectionism.
“We want to get it right, so we’ve been putting off doing it until we hit the perfect time. But it’s important to realize that there is no perfect time,” says Nocifera.
Something that can help materialize the ideas on our to-do list is to identify what our values are. The therapist illustrates this with the learning process.
“If I have to put off my studies until it’s the right time, until I feel like it, then I might put it off forever because I might never want to study .
“But if I say, ‘OK, learning is one of my values, and instead of feeling tired or hungover, I’m going to continue working on what’s important to me,’ i.e. intellectual value, then that can help.”
But procrastination can also be the result of poor planning, distractions, lack of interest or the manifestation of a more concerning problem like anxiety or depression, adds Sharon Martinpsychotherapist and author of The Better Boundaries Guided Journal And The CBT Handbook for Perfectionism.
“To avoid procrastination, you can break tasks into smaller, manageable steps, prioritize tasks, eliminate distractions, and enlist an accountability partner,” Martin recommends.
Social interaction
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Daily human interactions can foster a sense of belonging and purpose, both linked to better mental health.
“Relationships decrease loneliness, which is associated with depression and physical health problems,” says Martin.
But that doesn’t mean you have to meet your friends every day. Just taking the time to get out and chat can make a difference.
“It’s crucial to talk to people, not online, but to see them in person,” says Nocifera.
“Small interactions are very meaningful. Even when you go out and chat with your neighbor, the person at the store down the street, or someone at a coffee shop, any connection is important.
“As humans, we evolved to be part of large social groups and extended families for survival reasons, so we need to be surrounded by people.”
Get enough sleep
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Research indicates that even partial sleep deprivation can negatively affect our mood.
A study conducted by researchers at the University of Pennsylvania find that people limited to just 4.5 hours of sleep per night for a week reported feeling more stressed, angry, sad and mentally exhausted.
Conversely, when individuals returned to normal sleep, they reported a dramatic improvement in their mood.
To ensure a good night’s sleep, we must take into consideration what is called sleep hygiene, a concept that refers to our environment and our sleeping habits.
“Ensuring good sleep hygiene, such as maintaining a consistent sleep schedule, creating a restful environment, and avoiding screens before bed, is crucial for overall well-being,” advises Maher.
The reason we should avoid using our smartphones before bed is that our devices emit short-wavelength blue light that tricks the brain into thinking it’s daytime. When this happens, we stop secreting a sleep hormone called melatonin.
Using a blue light filter in the evening partially reduces these negative effects, a study published in the National Center for Biotechnology Information suggests.
Pay attention to our use of social networks
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Although scrolling through social media can be tempting, especially for younger generations, all experts agree that we should take a cautious approach when it comes to interacting with these platforms.
“Social media encourages users to compare themselves to others, which makes them feel inadequate or excluded,” says Martin. “Constant exposure to carefully curated images can lead to unrealistic expectations, which also contributes to feeling “less than.”
“Social media use can contribute to loneliness and isolation and hinder the development of deeper, more meaningful connections. »
When we compare our lifestyle, appearance, or accomplishments with those of others, we should focus on internalizing our self-worth.
“Instead of comparing ourselves, we should focus on aligning ourselves with our own values and what is important to us. We», underlines Nocifera.
If we pay attention to platforms like Instagram, LinkedIn, Facebook and TikTok, we can also use them to our advantage.
“Social media can also have a positive impact on self-esteem, especially if people use it to be part of a supportive community,” Maher points out.
“There are also many social media groups based on specific interests, which can be a valuable source of information for learning new skills and inspiration for personal growth, and where members share encouragement, validation and a sense of belonging. »
Have a consistent routine and take time for yourself
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Having a routine is essential for our mental well-being.
“Routines provide stability and security,” says Martin. “They make it easier for us to maintain healthy habits, like exercising, taking medication, or going to bed on time, which will help us stay physically and mentally healthy.”
In addition to going to work, it’s important that we take time out of our busy schedules to treat ourselves and do activities related to leisure enjoyment rather than stress and productivity.
“Taking time to meditate, call someone, and connect with a loved one,” says Nocifera, should also be part of our routines.
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