When we talk about excellent health, we usually simply mean physical health. However, mental health is incredibly important and can affect every area of our lives. Depression is one of the primary causes of disability, according to the World Health Organization (WHO). "Suicide is the fourth highest cause of mortality among people aged 15 to 29. People with serious mental illnesses die prematurely – up to two decades earlier – due to preventable physical diseases "According to the WHO website. As we prepare to say goodbye to 2022 and hello to the new year, here are "8 Fun and Easy Ways to Boost Your Mental Health in the New Year".
1) Focus and Distraction
Although the focus is a crucial driver of brilliance, excessive intensity can fatigue brain circuits. Harvard Business Review agrees that there is a need to strike a balance between "focused on here and now" and "not-focusing on it" at times, by daydreaming or taking quick naps, which can actually activate the brain's "default mode network" and aid in mental health
Concentrating intensely on a task for long periods of time can be mentally taxing and lead to fatigue. It is critical to strike a balance between focused attention and rest and recharge breaks.
A default mode network is a collection of brain regions that are active when the brain is not focused on a particular task. This network is linked to self-reflection, creativity, and problem-solving, and it is thought to be essential for overall mental health and well-being.
2) Develop Self-Love
Over time, practicing self-love can improve both your physical and psychological well-being. Taking care of your own needs and not compromising your well-being for the sake of others has been shown to increase mental health, self-esteem, and motivation, and lower the risk of depression, stress, and anxiety.
Developing self-love, or a positive and accepting attitude toward oneself can have numerous mental health and overall well-being benefits. We prioritize our own needs and well-being when we practice self-love, and we make an effort to care for ourselves in a healthy and nourishing way.
There are numerous approaches to practicing self-love and cultivating a positive relationship with yourself. Setting boundaries to safeguard our own well-being, engaging in activities that nourish and enhance us, and finding methods to express gratitude and appreciation for ourselves are some strategies.
3) Do what you enjoy.
Make time to do the activities you enjoy. Adulthood is frequently accompanied by less time for hobbies that bring you joy. However, establishing a schedule that includes activities you enjoy, such as cooking, dancing, exercising, painting, or the like, might increase happy hormones and help you maintain good mental health.
Doing activities that provide us joy and pleasure can help us maintain good mental health. Due to the demands of jobs, family, and other responsibilities, we frequently have less time for hobbies and activities that we like as adults. It is, however, critical to making time for things that offer us joy and allow us to relax and rejuvenate.
Engaging in enjoyable activities can enhance the release of happy hormones like dopamine and serotonin, which can assist to improve our mood and overall well-being. These activities can also provide people with a sense of accomplishment and purpose, which can increase their self-esteem and confidence.
4) Exercise Gratitude
Deliberately taking time to recognize and appreciate what you have can develop a sense of well-being. According to research, "thankfulness" increases "dopamine," the body's pleasure hormone, so the more appreciative you are, the healthier and happier you will feel.
Practicing gratitude, or deliberately taking the time to notice and appreciate what we have, can be beneficial to our mental health. Gratitude has been demonstrated in studies to enhance the release of dopamine, a neurotransmitter associated with joy and satisfaction.
There are numerous methods to express gratitude. Some people keep a thankfulness diary in which they record a few things they are thankful for each day. Someone express gratitude by thanking and appreciating others in person or through gestures such as handwritten messages or small presents.
5) Maintain Physical Fitness
The body and mind are inextricably linked. Our minds can only be healthy when our bodies are in good shape. Staying active during the day for at least 30 minutes with a fast jog or walk, eating a balanced diet, and getting adequate sleep are all necessary for feeling mentally well.
There are numerous methods for maintaining physical fitness that might boost mood and relieve tension and concern. Staying active for at least 30 minutes every day, such as rapid walking or jogging, can assist to enhance mood and reduce stress. Eating a well-balanced diet with a range of healthful foods can also help with overall physical and mental well-being.
Physical fitness can provide a variety of mental health advantages, including lowering the risk of depression, anxiety, and other mental health disorders. It can also assist to reduce stress and enhance coping abilities, as well as increase general happiness and well-being.
6) Forgive yourself
Mistakes are unavoidable, but "forgiving yourself" for taking the risk demands tremendous mental fortitude. According to research, "unforgiving feelings" might increase your brain's "cortisol hormone," which is responsible for activating stress.
Forgiving oneself can be difficult, especially if we are critical of ourselves or have high expectations of ourselves. It is crucial to remember, however, that everyone makes mistakes and that this is a normal part of the learning process.
There are various ways that might help us forgive ourselves, such as admitting and accepting responsibility for our mistakes, learning from our experiences, and practicing self-compassion. We can improve our mental health and overall well-being by practicing forgiveness and self-compassion.
7) Limit your use of social media
Social media has become our go-to source of entertainment and validation. We now let AI and machine learning regulate our social interactions based on "likes, comments, and views" rather than making our own decisions.
Excessive usage of social media has been linked to feelings of loneliness, anxiety, and sadness, according to research. It can also result in unfavorable comparisons and feelings of inadequacy. It is critical to create proper boundaries with social media and be careful of how it affects our mood and well-being in order to maintain a good state of mind.
Setting time limitations on our use of social media is one method to limit our use of these networks. We can also be attentive to the stuff we consume and the individuals with whom we interact. It's also crucial to remember that social media is only one facet of our lives and that we shouldn't let it control our thoughts or activities.
8) Concentrate on the Positive
Concentrating on the "positive things" in your life might enhance your immune system and improve your mental health. The brain creates around what it rests on, so what you focus on becomes "powerful".
The brain is incredibly adaptive and will focus on anything we focus on. We may educate our brains to be happier and more optimistic by intentionally choosing to focus on good things, which can have a range of mental health benefits.
There are numerous approaches to focusing on the positive aspects of our lives. Some people find that keeping a gratitude notebook, in which they jot down a few things they are glad for each day, is beneficial. Others practice mindfulness, which is paying attention to the present moment and developing awareness and gratitude for what we have.
© 2022 Kiran