You can think of “mental health” as including all aspects of your mental well-being. The quality of your relationships, your self-esteem, and your ability to regulate your emotions and deal with obstacles are all part of this.
In the course of a lifetime, many of us will face mental or emotional health issues. In Canada, one in five people suffer from mental health or substance abuse issues.
10 ways to improve your emotional well-being
1. A good night's rest is essential:
Adults should get at least seven hours of sleep each night, according to the American Academy of Sleep Medicine. It's not just how long you sleep, but when and how well you sleep. Even on vacations and holidays, sleep expert Dr. Eleanor McGlinchey recommended that you get up at the same time every day. This easy trick can help you battle the feeling of jet lag on Monday morning and ensure that you are operating and feeling your best.
The tendency to be harsh on yourself when you're down is common. Even if you can't bring yourself to give yourself a pat on the back, at least attempt to be kind to yourself. And if you're really battling to be kind to yourself, do something nice for someone else. Be proud of your accomplishment and tell yourself so.
The simple act of taking a short walk or ascending a few flights of stairs can have a positive impact on mood and alertness. Getting regular exercise can lift one's spirits, sharpen one's focus, and even aid with the symptoms of depression and stress.
4. Maintain a Balanced Diet:
Fruits and vegatables, please! Unless it's water, don't drink more than 10 cups of anything in a day. However, a positive relationship with food is a necessary component of a well-balanced diet. Eat with your friends, try new things, and don't get too caught up in the food you're eating. Consider seeking help if you see that your relationship to food is negatively impacting your mental or physical health.
5. Make time to relax and reflect a priority:
For emotional and mental well-being, it is essential to have some down time. Relax, reflect, and pay attention to the positive aspects of your day, even the tiniest of them. If you can, jot them down so you don't forget. After that, if you're feeling down, you can think back on them.
6. Make sense of your life's purpose and significance:
Everyone's experience with this is unique. There are a few things you could try, such as:
- Work that makes you feel helpful is what you should do.
- Spend time with the individuals that mean the most to you and invest in your relationships.
- Involve yourself in community service, which can improve your life and make you more content.
7. Make Sure Your Screens Are Off Before You Go to Sleep:
Studies have shown that glancing at devices before going to bed might alter how soon you fall asleep and the quality of your slumber. Blue light from your smartphone has an impact on the generation of the hormone melatonin, which controls your sleep/wake cycle. It's a bad idea to keep your thoughts busy while you're trying to relax.
8. It's important to connect with other people:
Friends, family, pets, and even a pleasant greeting to a stranger can enhance positive sensations, ward off sadness and anxiety, and make you feel like you are connected to people. Prioritize the quality of your relationships over the quantity of your close pals. As long as someone makes you feel good about yourself, you should maintain in touch with that person.
9. Persuade yourself using all of your senses:
Is listening to an upbeat song calming to you? If so, how does squeezing the ball make you feel? Enjoying the sights and sounds of the woods is a great way to spend some time outside. Find what works best for you by experimenting with different sensory inputs.
10. Be Kind and Supportive:
You or someone you know may benefit from seeking help. You never know who you're going to run into. Reaching out to a mental health professional, a primary care physician, or a counsellor could also be an option. There are a lot of people out there that can help, but not all of them are going to be the right fit for you. Ask yourself whether there is anything you can do to be kind or supportive when someone you care about or a member of your family is having a bad day.
It's also critical to know when you're in need of assistance. Mental problems can be treated with talk therapy and/or medication. Contact your primary care physician if you're unsure about where to go for treatment.