How to take care of your mental health

As we find ourselves in the midst of what is currently being referred to as the “mental health crisis” in the Western world (with 1 in 4 people experiencing a mental health problem each year and 1 in 6 people reporting having common mental health problems such as anxiety or depression each week), there has never been a more important time to focus our attention on how we can all care for our own mental health and that of those around us.

“Mental health” may seem like an issue too big to tackle, but when we recognize that for many of us, taking care of our mental health consists of small, daily steps, the path to feeling more balanced, healthy, and peaceful can seem easier to navigate. Read on for my top 5 tips on easy ways to take care of your mental health.

Move

There's a lot of scientific evidence as to why that morning run or energetic yoga class is so good for us, and you can use this as motivation to keep moving all winter long! When we do aerobic physical activity like running, playing tennis, taking a hike in nature, cycling, or anything that gets your heart rate and circulation going, it also increases our endorphins. Endorphins are released when we engage in pleasant physical activities such as exercise, massage, eating and sex, but also when we feel pain to relieve it naturally. These chemical messengers or “neurotransmitters” are our natural painkillers, stress relievers and mood enhancers, which is why exercise is so often recommended for people suffering from depression or low mood symptoms. You can take care of your mental health through regular exercise, especially in the darker winter months. According to the NHS, aerobic exercise is considered the best types of exercise for depression, such as walking, running, swimming, cycling, dynamic yoga classes, dancing and boxing, but it really depends on whatSheHave fun.

Get the exercise basics to improve your mood:

Socialize

Research shows that loneliness increased significantly during lockdown periods during the pandemic (no surprise there). What may be surprising, however, is that loneliness appears to be increasing despite the lifting of social restrictions. Reports show that around 33% of adults worldwide feel lonely and that in the UK around 8 million men feel lonely at least once a week - with 3 million reporting it as a daily occurrence.

Humans are truly social creatures – we have evolved to live in close-knit communities with family and friends and to communicate and share on a daily basis. When we don't stick to what our bodies and brains have evolved to do, we can cause discomfort, discomfort and even illness. Sleep has been something that has been severely affected during the pandemic, and one of the reasons is thought to be an increase in loneliness; When our brain senses that we are lonely, it sends a signal to the body that we are not safe, and when we are not safe, the brain does not allow us to sleep deeply just in case a predator or intruder strikes (About a thousand years ago, members of the tribe would have taken turns staying up and guarding the sleeping group). This is all programmed into our ancient DNA – we need to feel like we have love and support around us in order to properly relax and unwind. So one of the ways we can take care of our mental health is by being more social.

When I say social, I mean face-to-face, hand-to-hand, real life social. As you've probably experienced, spending a lot of time on "social media" can be anything but really sociable. More socializing could take the form of joining a local yoga class, hiking group, or gym. It could mean meeting up with friends for dinner, celebrating family gatherings more often with a Sunday roast, or simply saying hello to the people we meet on the way to and from work every day instead of keeping our eyes on a screen instead.

Feel more social with these tools:

(link removed)–The 52-card deck offers questions and exercises for deeper, more meaningful conversations with friends, ensuring our encounters are more joyful and interesting.

(link removed),With combinations of playful abstract shapes and bohemian design, this calendar is all about capturing special dates like birthdays, anniversaries and unforgettable moments so you can celebrate them all year round, every year.

Increase your healthy fats

The brain is about 60-70% fat, and the cells within the brain require fats to protect them and allow for smooth communication between them. Many studies have shown that a low-fat diet can contribute to depression and anxiety, while including healthy fats such as butter, avocado, eggs, nuts, fish and seeds can help improve and balance mood. Balancing blood sugar levels is also crucial for mental health, as rises and subsequent drops in blood sugar levels can seriously contribute to mood swings, severe anxiety, panic attacks and depression. To keep your blood sugar stable, make sure you eat breakfast and always combine carbohydrates with a fat or protein to slow the rate at which the sugar is released into the bloodstream. Choose these healthy fats to keep your brain and mood happy:

• Fische
• Leinsamen
• Leinöl
• Chia-Samen
• Eier
• Butter
• MCT-Öl
• Kokosnuss
• Walnüsse
• Avocado

Be inspired by recipe books such as (link removed) and (link removed). A golden milk turmeric latte can also be mood-boosting, especially when mixed with coconut oil or ghee. Try the (link removed) blend, specially blended for bioavailability.

Improve your sleep

Sleep is truly the cornerstone of well-being. It is possible to fast for weeks without food if done in a safe and appropriately supported environment, but when it comes to sleep, no one has been able to go without it for more than 11 consecutive days. Sleep is so important that just 4 to 5 days of inadequate sleep can quickly lead to pre-diabetic symptoms, as well as potentially high blood pressure, cardiovascular disease, stroke, depression and anxiety. You've probably felt that dull, dizzy, unsteady feeling of having a bad night's sleep, and this is one of the signals that your brain hasn't had the opportunity to reset and rest overnight. theGymnastic systemis stimulated to move and "sweep away" debris, old cells and waste from the brain, preventing a buildup of amyloid plaques, which are thought to contribute to Alzheimer's. A tired brain is also much more likely to remember threatening, sad and negative situations than positive and relaxing ones, perhaps because in the past it was more important for our survival to remember things that were dangerous than to remember what helped us relax. These days, it's not hard to imagine that almost all of us probably need to use more brain power to remember how to feel calm, positive, and balanced, rather than wasting valuable headspace on threatening and stressful thoughts.

Improve your sleep by:

• Holen Sie sich morgens viel helles, natürliches Licht, um Ihre innere Uhr „einzustellen“.
• Dimmen Sie das Licht nachts und vermeiden Sie helle Bildschirme direkt vor dem Schlafengehen
• Meditieren vor dem Schlafengehen mit (Link entfernt) – entwickelt, um ängstlichen Erwachsenen beim Einschlafen zu helfen
• Ein wenig hinzufügen (Link entfernt) zu Ihrer abendlichen Routine, die speziell entwickelt wurde, um in Harmonie mit Ihrem natürlichen nächtlichen Schlafzyklus zu arbeiten.
• Stellen Sie sicher, dass Ihr Schlafzimmer dunkel ist, oder verwenden Sie die Spritz Wellness Aromatherapie Augenmaske

If you want to take care of your mental health, remember that it's the small, daily actions we take that make a big impact. Use as many of these tools as you like to take care of your mind, and always remember to talk to someone if you need further help. There is always someone more than willing to listen and help.