boost your mental health

Are you concerned about improving your mental health and are in search of an extensive guide? Do you think you can boost your mental health on your own by following the tips of medical experts?

Well, this is an in-depth article that will tell you how you can boost mental health on your own.

Keep in mind that the latest statistics make it even more important to boost your mental health. For example, 1 in 4 women suffer from mental illness as shown by the graph below.

Exercise 

Take care of your physical health because your physical and mental health are connected. Some ways to take care of your physical health include being active, doing exercise, and Getting enough sleep.

Nowadays women are even more anxious to go to gym or even prefer to do exercise at home. 

Moreover, exercise can reduce feelings of stress and depression as well as improve your mood. 

On the other hand, getting enough sleep positively impacts your mood. Over the long term, a lack of quality sleep can make you more likely to become depressed. So it’s important to make sure that you have a regular sleep schedule and get enough quality sleep every night. 

Keep in mind that,

Exercise improves mental health by reducing anxiety, depression, and negative mood as well as by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal. 

Regular exercise can help to improve sharper memory and thinking, higher self-esteem, better sleep, more energy, stronger resilience, and much more. 

The most interesting part?

The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline. Regular activity is an investment in your mind, body, and soul. When it becomes a habit, it can foster your sense of self-worth and make you feel strong and powerful. As a result, you will feel better about your appearance. Moreover, by meeting even small exercise goals, you’ll feel a sense of achievement. Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, especially focusing on relaxing exercises such as yoga or gentle stretching, you can enjoy deep sleep. 

Wait, here is more!

Increasing your heart rate several times a week will give you more get-up-and-go. Start with just a few minutes of exercise per day and increase your workout as you feel more energized. When faced with mental or emotional challenges in life, exercise can help you build resilience and cope healthily, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse. Regular exercise can also help boost your immune system and reduce the impact of stress.

A Graph Showing Impact Of Sleep On Mental Health

Show some love to someone in your life.

Staying close to one another in the relationships is a key for a happy, healthy and balanced life. If you are a woman, you can feel mental disturbance when your partner leaves you in a stress.

The situation gets worse when your are at the edge of breakup. Try handling the situation and keep your love life happy.

Want to know what happens to your brain when you’re in love?

When you first fall in love, dopamine, the feel-good brain chemical associated with reward, is especially active. But new lovebirds also experience a spike in the stress hormone cortisol and a concurrent drop in the mood-regulating neurotransmitter serotonin. That may account for some of the erratic behavior that often goes along with blossoming love. Dopamine levels may stay elevated even as your love matures, studies suggest, but you will likely see cortisol and serotonin levels return to normal, helping you calm down and settle into the relationship without losing the mood-brightening perks.

Quite a few studies have pointed to ways that loneliness can hurt your health, from increasing inflammation to activating pain centers. The feeling of loneliness stimulates anxiety, which is mediated by different neurotransmitters, like norepinephrine. Also, cortisol and adrenaline levels rise when people feel insecure and threatened, which triggers your body’s stress response. Being in love and feeling close to another person can mitigate anxiety.

But listen,

The benefits of love are not all in your head. Couples encourage each other to go to the doctor when they do not want to. There’s a lot of denial around medical illness, and individuals are more likely to shrug off something and say, “This can’t be serious.”

The data bears this out. People who are paired off may be able to detect melanoma earlier than singletons since their partner can spot suspicious moles right away. The same goes for abnormal bruising, which can be a sign of serious conditions such as leukemia, kidney disease, and Cushing’s disease. Sometimes, partners will even notice signs of allergies or other persistent health problems before the sufferer does.

But keep in mind that no one resists love, If you will show love to someone, you will definitely get love in return. It will give you the feeling that you have someone who loves you and you are not alone in the world. 

Moreover, the feeling of having the partnership with someone has overall good impact on your mental health. It is a kind of mindfulness tip that will reduce burden and mental irritability from your mind, thus keeping you healthy and safe even in the pandemic.

Lonliness is never safe when it comes to maintaining your overall physical health as well. Working in collaboration with others bear long-term positive results that can succeed you in every sphere of your life.

Coloring

Feeling anxious?  Take a trip down memory lane and do some coloring for about 20 minutes to help you clear your mind. Think spending hours coloring is only a childhood pastime? Think again! The adult coloring book trend has spread nationwide, with some even popping up on bestseller lists. With the countless health benefits of coloring for adults, it might be time to pull out the crayons, colored pencils, and markers! 

Coloring can relax the fear center of your brain, the amygdala. It induces the same state as meditating by reducing the thoughts of a restless mind. This generates mindfulness and quietness, which allows your mind to get some rest after a long day at work. The coloring goes beyond being a fun activity for relaxation. It requires the two hemispheres of the brain to communicate. While logic helps us stay inside the lines, choosing colors generates a creative thought process.

We know we get a better night’s sleep when avoiding engaging with electronics at night because exposure to the emitted light reduces your levels of the sleep hormone, melatonin. Coloring is a relaxing and electronic-free bedtime ritual that will not disturb your level of melatonin. Coloring requires you to focus, but not so much that it is stressful. It opens your frontal lobe, which controls organizing and problem-solving, and allows you to put everything else aside and live in the moment, generating focus.

You do not have to be an expert artist to color! If you are looking for an uplifting way to unwind after a stressful day at work, coloring will surely do the trick. Pick something that you like and color it however you like!

Still, confused?

Do not miss a chance to improve your mental health. The best part is you will not have to spend even a single penny and you can do it at the comfort of your home. 

It is up to you whether you want to order your favorite coloring book online or go to the market to buy one. Either way, it is up to your coloring choices and preferences and determination about how much you are ready to fight with mental illness.

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