13 Ways to Improve and Maintain your Mental Health

Our mental health is just as important as our physical health.

Research says, after just 20 years, mental health is going to be the biggest killer in the world.

According to a WHO report, 1 billion people suffer from some form of mental illness. And because of Covid, this number is increased by 25% in the last two years.

If we get hurt or get a fracture we go straight to the doctor, so why do we fear going to a doctor for mental health problems?

Out of 10, only 1 person seeks help or talks openly about their mental health.

When we start to prioritize our mental health, we can begin to feel more positive in our life.

13 Ways to Improve your Mental Health

Here are some specific strategies backed by research for improving one’s mental health.

1. Manage your Expectations

Unrealistic expectations (at work, friendship, marriage, money) can be the biggest cause of your stress, anxiety, and depression. So it’s important to examine your expectation and work on them.

Some expectations can be great, and encourage you to overcome obstacles and chase your dreams. However, some are unrealistic which creates friction, misunderstandings, frustration, and more.

As an adult, you have the opportunity to look at your values and beliefs and choose if you have unrealistic expectations.

2. Find purpose in your life

when we have a purpose in our life, it’s easier for us to focus on the good and get through the inevitable tough times. Having a purpose gives us the motivation to work in life.

It’s also important to brain health as it urges new cells to grow and drive new brain processes. Purpose can assist with working on our relieve stress and pain.

3. Meditate Regularly

Meditation trains a person to be fully present at the moment and not be overly reactive or overwhelmed by events around them.

Various studies demonstrate the way that meditation can assist with nervousness, misery, and post-horrendous pressure problem, and those impacts are comparable to other existing medicines.

4. Spend time with Friends

According to research “Adults with strong social connections have a reduced risk of numerous critical medical conditions, including depression, high blood pressure.”

Moreover, “older adults who have meaningful relationships and social support are probably going to live longer than their friends with less connections.”

5. Keep a journal

Writing regularly can help you to process events, emotions, and experiences throughout your day. It can be a way for you to let go of things that maybe not happen according to you.

6. Focus on Diet

What you put into your body impacts the chemistry of your body.

Improving your diet can improve someone’s mood, give them more energy and help them think more quickly.

7. Get Enough Sleep

Sleep deprivation causes depression, exhaustion, anxiety, and more. Set a regular time for you to hit the sheets and follow other sleep-happy practices to improve the quantity and quality of your time asleep.

Improving sleep can help improve mental health issues, and it’s important for people who feel anxious or depressed to practice good sleep hygiene.

8. Exercise

Some studies have even found exercise is as effective as antidepressant drugs without any negative side effects associated with the drugs.

Thirty minutes or a greater amount of activity daily for three to five days seven days may essentially further develop melancholy or tension side effects

9. Spend time in nature

The effect of nature and psychological wellness found contact with nature is related to expansions in bliss, emotional prosperity, positive affect, positive social cooperation, and a feeling of importance and reason throughout everyday life, as well as diminishes in mental trouble.

As a matter of fact, even a perspective on nature outside the windows of one’s home or work is connected with less mental pain, and youngsters who grow up around more greenspace are essentially less inclined to have mental problems further down the road, including sadness, state of mind problems, schizophrenia, dietary issues, and substance use jumble, studies have found.

10. Practise Gratitude

Without a doubt, guardians, educators, companions, or potentially strict pioneers have advised you to be thankful on numerous occasions. And keeping in mind that the cry to “have a mentality of appreciation” sounds oversimplified, immaterial, and buzzword, the examination can back up the significance of gratefulness.

Start practicing gratitude with small steps. Keep a gratitude journal in which you write down three things you are grateful for each day, write a thank you note, take time to appreciate ordinary moments, and express gratitude to a higher power.

11. Counsel with a Therapist

Counseling can help individuals overcome mental health problems, it can also fortify good mental health habits you’ve already established.

In other words, “The benefits of therapy extend far beyond periods of crisis. Therapy provides personal empowerment, wellness, development of skills, hope, professional insight, and even prevention of future mental illnesses.

12. Avoid alcohol

Individuals who drink intensely are considerably more prefer to have mental health problems, yet is that since they drink? Or do they drink because of mental health problems?

Drinking can initially make people feel more relaxed and uninhibited, it also can trigger an increase in negative feelings, such as anxiety, depression, and/or anger. Liquor additionally can expand the symptoms of a few enemies of psychotropic medications.

13. Get a pet

Pets can provide love and companionship; alleviate feelings of isolation and loneliness, lower levels of depression and anxiety, and improve life satisfaction.

Plus, owning a dog gives people more reason to go on walks and visit parks — other activities beneficial to mental health.