10 top tips for a good mental health
Sleep is really important for our physical and mental health. Sleep helps to regulate the chemicals in our brain that’s transmit information. These chemicals are important in managing our moods and emotions. If we don’t get enough sleep, we can start to feel depressed or anxious.
eating well isn’t just important for our body’s but it also important for our minds. Certain mineral deficiencies, such as iron and vitamin B12 deficiencies can give us a low mood. Try and eat a healthy diet. If you find you’re a particularly stressed or anxious person, you should try limiting or cutting out caffeine as this can make you feel jittery and anxious.
- Avoid alcohol, smoking and drugs
Drinking and smoking aren’t things which we always associate with withdrawal symptoms, but they can cause some which impact on your mental health. When you have a few drinks you can feel more depressed and anxious the next day, and it can be harder to concentrate. If you smoke, between cigarettes your body and brain go into withdrawal which makes you irritable and anxious.
Sunlight is a great source of vitamin D. Vitamin D is a really important vitamin for our bodies and our brains. It helps our brains to release chemicals which improve our mood. Try to go out in the sun when you can, but make sure you keep your skin and eyes safe. 30 minutes to two hours a day of sunlight is ideal. During the winter people become depressed because they are not getting enough sunlight. Some people find using a special light-therapy lamp helps to alleviate the symptoms.
Stress is often unavoidable, but knowing what triggers your stress and knowing how to cope is key in maintaining good mental health. Try to manage your responsibilities and worries by making a list or a schedule of when you can resolve each issue. If you find you are having trouble sleeping, or are waking up thinking about all of the things that are stressing you out, write them down and reassure yourself that you can deal with them in the morning. If you break down your worries and stresses, write them down and realise that they are manageable.
Activity and exercise are essential in maintaining a good mental health. being active not only gives you a sense of achievement but it also boost the chemicals in the brain that puts you in a good mood. exercising can help eliminate low mood swings, anxiety, stress and feeling tired and lazy. You don’t need to run a marathon or play 90 minutes of football. A short walk or some another gentle activity might do the trick.
Try to make time for doing the fun things you enjoy. If you like going for a walk, painting or a specific TV shows, try to set aside time to enjoy yourself. If we don’t spend any time doing things we enjoy. We can become irritable and unhappy.
- Connect with others and be social
Make an effort to maintain good relationships and talk to people whenever you get a chance. Having friends is important not just for your self-esteem, but also for providing support when you’re not feeling too great.
Helping others isn’t just good for the people. Its good for you too. Helping someone can help with your self- esteem and make you feel good about yourself. Feeling as though you’re part of a community is a really important part of your mental health. You could try volunteering for a local charity or just being neighbourly.