Although we always talk about the importance of staying physically healthy, we often forget to take care of our mental health, which is responsible for stress, sadness and lack of confidence. Instead of suppressing negative emotions, we can take steps to protect our mental health and remain psychologically healthy at any time in life.
Steps
Part 1 of 4: Taking Control of Your Mental Health
Step 1. Start taking control of your life
Staying sane is largely about taking the reins of your life. Even if you can't control everything, by calmly dealing with problems and setting long-term goals, you will have a sense of power and control.
Step 2. List everything that makes you feel satisfied and confident
To stay psychologically healthy, you need to know your personal needs and desires and understand how you can meet them. While it's easy to get carried away with negative emotions, you should consider what makes you happy. Take the time to write - not just think - a list of the things you love in life.
- Reflect on what relaxes you, on the people you love, on the successes you have achieved, on what you do for fun and on the places where you feel "at home".
- Resist the urge to be critical. Think only about what makes you happy, whether it's simple things, like a piece of cake, or more complex things, like your career.
Step 3. Engage in the activities you excel at
When you feel nervous, dedicate yourself to something you are good at to strengthen your sense of self-worth and accomplishment. Prove to yourself that you are capable of being successful and in control of your life.
- Find a hobby and spend your time practicing it.
- If you are proud of yourself, you will find it less difficult to commit to a project and your accomplishments will be more fulfilling.
Step 4. Identify the situations that make you "crazy"
Whether it's sitting next to a certain coworker or grocery shopping at the end of the day, you should identify times when you feel overwhelmed and avoid finding yourself in the same kind of situation.
- If there is a particular person who makes your life difficult, tell them that you are "really sorry", but that you are in a hurry to leave or that you need to go to the bathroom for a minute.
- Apologize and step away from situations where you can't control the tension or feel worried, even if only for a short time.
Step 5. Recreate positive patterns in your life
For example, if you hate the hustle and bustle, bright lights, and crowded places, you may find that the city lifestyle doesn't allow you to keep your sanity. On the other hand, if you feel happy and comfortable when you are with your partner, remember the importance of this harmony in difficult times. Recreate the patterns that promote mental well-being and break those that compromise it.
Start the day from a personal perspective. Think: what do you have to do to be happy? Don't worry about what you need to do to make others happy
Step 6. Remember that you are not reducible to labeling a disease
Don't equate yourself with a disorder. Instead of thinking "I am bipolar", try saying "I have bipolar disorder". Instead of calling yourself a "schizophrenic", specify that you suffer from schizophrenia. If you don't allow a mental disorder to lock you into a definition, you will be able to keep control of your life and psychological health.
It is not your "fault" if you have a mental disorder
Part 2 of 4: Staying Calm and Mentally Clear
Step 1. Surround yourself with positive people
Who you hang out with can deeply affect your mental well-being. If you go out with a violent or negative party or even just people who stress or make you anxious (for example, the boss, the work group or certain friends), move away to be with people who make you feel good about yourself.. Best friends:
- They offer you their support.
- They don't demoralize you, they don't insult you or humiliate you.
- They listen to your problems.
- They find time to have fun, go out and talk to you.
Step 2. Listen to the music
Music has been shown to reduce stress, relieve depression and calm anxiety. In fact, its benefits also act on the body, since they promote both physical well-being and the quality of sleep. Find a genre of music that you like and listen to it when you feel stressed, such as on the commute to work, while you are in the office or when you come home after a long and hard day.
Step 3. Learn to meditate
Meditation is one of the oldest and most effective ways to combat anxiety, depression and psychological stress. To dedicate yourself to meditative practice, you just need to find 10-15 minutes a day and relax consciously. Sit with your back straight in a comfortable position, then focus on your breath as you relax your body and mind.
It doesn't have to be hard work - even 15 minutes a day has been shown to be enough for health benefits
Step 4. Use perfume to create a relaxing and natural atmosphere
Incense, candles and fresh air calm down during times of stress and create a positive atmosphere. For example, lavender has been found to significantly relieve nervousness in patients undergoing dental treatment. Other relaxing fragrances include:
- Mint
- You
- Jasmine
- Lemon
Step 5. Exit
The sun and fresh air have been shown to have beneficial effects on health, as they relieve depression and improve the overall outlook on life. So, go for a walk, take some photos or just sit out on the balcony to enjoy all the benefits of fresh air.
If you live somewhere too cold to go out, consider getting a tanning lamp to compensate for the lack of light
Step 6. Exercise when you feel you are losing control
Running, swimming, and biking have been proven to reduce anxiety, depression and nervous tension, but not just immediately. Exercise increases the blood supply to the brain and distracts you from problems.
Do push-ups and ab exercises, watch an aerobics video, or try yoga if you can't get out
Part 3 of 4: Promoting Mental Health
Step 1. Keep yourself in good physical condition
Over and over again, research has shown that taking care of the body promotes mental health. Therefore, make sure you eat right, play sports regularly, and see your doctor when any problems or concerns arise. Interestingly, the opposite is also true - good mental health improves physical performance.
- Sleep regularly and at least 6-7 hours a day.
- If you drink alcohol or smoke, do so in moderation. Don't use drugs to forget about problems.
Step 2. Be sociable even when you don't feel like it
It helps to talk and laugh with people instead of being immersed in your own thoughts all day. Having a busy social life has been shown not only to benefit mental health, but can also open many career doors and outlets, providing a sense of fulfillment.
- Stay in touch with old friends and family.
- Look for groups and associations in your vicinity whose activities revolve around your interests. For example, if you speak a foreign language, consider joining a discussion group.
- If you don't like the idea of hanging out in a group, make an effort to meet a friend once a week.
- Even working in a cafe or walking in a crowded park, you will have the chance to meet new people and friends.
Step 3. Use a sense of humor
It's easy to get carried away by negativity, but laughing at accidents and bad luck is one of the best ways to stay awake and sane. Humor can make you see a negative event in a better light, eliminate stress and worries while finding the bright side of a situation.
- Laugh at yourself. While you don't have to be ironic to the point of being too critical of yourself, you don't have to take life so seriously that you don't appreciate it.
- Use a little humor when talking, making a few witty jokes, or asking people if they've recently been in funny situations.
- Surround yourself with people who like to laugh. Laughter is contagious, so hang out with cheerful people who make hilarious jokes.
Step 4. Focus on experiences, not objects
Material things do not help build a fulfilling life. Experiences, such as vacations, family dinners, or arts activities, have been shown to increase joy, friendliness, and well-being.
Step 5. Be generous to others
Altruism has a strong impact on the life of the giver and the recipient. Give a gift to someone who needs something to cheer themselves up, but don't expect anything material in return. You will receive joy if you bring joy into the lives of others.
Step 6. Learn new things
Studying offers a sense of fulfillment and fulfillment and allows you to take control of your life and mental health. By broadening your horizons, you can open yourself up to the possibility of being happy and getting to know yourself a little better.
- Sign up for an online university course to be able to gain ground in your professional sector.
- Ask friends and neighbors to teach you about their favorite passions or crafts.
- Choose a musical instrument or start dedicating yourself to an art form. If you are creative, you can free your mind from everyday worries.
Step 7. Keep working on your long-term goals
Write down what they are and, above all, write down the steps to take to achieve them. Many people feel lost when they think about the future, letting themselves be swallowed up by intense stress and insecurity. If you break down your goals into small, manageable chunks, you'll be able to tackle them more easily. Celebrate when you reach an important milestone.
If you want to be a writer, start writing freely for half an hour a day. Then try to compose and edit an entire poem or story. Start a blog after writing about ten articles. If you set concrete benchmarks, the end goal will seem more achievable
Part 4 of 4: Avoiding a Nervous Breakdown
Step 1. Learn about the symptoms of nervous breakdown
If you feel like you are living an overwhelming life and can't find other solutions, you are probably suffering from severe emotional distress or a mental disorder. Symptoms of an impending nervous breakdown include:
- Violent or suicidal thoughts
- Continued lack of concentration
- Mood swings and depression
- Indifference to personal care and clutter
- Feeling of strong pressure
- Strong variations in weight
- Substance abuse
Step 2. Slow down the pace of life
Most of the time, insanity comes from the feeling of not being able to control your life. When things get hectic, get out of control, or become stressful, take a deep breath, slow down, and see life in perspective.
- Resist the temptation to do many things together, thinking that you are "missing" something.
- Check out the list of things that make you happy and try to stick to it if you haven't. It's easy to lose sight of your passions, but make an effort to get them back.
Step 3. Learn to say "no"
If you are on the verge of a nervous breakdown, you need to focus on your own needs, not those of others. Do what you want and don't be afraid to decline commitments.
- If your boss asks you to work harder, respectfully tell him that you need to take care of yourself right now. If you need to speak to the HR manager, don't hesitate.
- Don't worry about hurting your friends' feelings. They will understand if you need some time to get back in shape.
Step 4. Express what you are feeling
There is no need to pay a therapist to do this, as you may confide in a friend, partner, or family member. If you get used to expressing your feelings, you will have the opportunity to regain control of your mental well-being and develop a different view of your problems. Simply being heard can make you feel less alone and psychologically stronger.
- Don't experience the moment when you want to open up to someone like a drama. Conservations of this kind often proceed better when they arise spontaneously.
- If you feel uncomfortable at first, don't give up. To safeguard your mental health over time, it is essential to learn how to talk about yourself.
Step 5. Stay calm in the face of difficulties
Losing your temper will only exacerbate the problems and increase the tension. In fact, stress hormones linger in the brain for more than two hours after an argument. So, take a breath and think about the advantages and disadvantages you get if you lose your temper.
Count to ten, imagine a "happy place" or just put your headphones on and listen to a song you like. Think of anything that calms you down
Step 6. Take a vacation
Even 5 minutes in the parking lot can allow you to look at your problems from the right perspective and give your mind all the rest it needs. Although you should never run away in the face of difficulties, take some time to get away from them and free your mind when the situation leads you to exasperation.
Take advantage of the holidays. Holidays exist for a good reason, so take them. It's easier to avoid the stress of the busy daily routine when you're away from home for a week
Step 7. If, despite everything, you still feel lost, confused or unstable, talk to a mental health professional
There is nothing to be ashamed of by consulting a psychologist or psychiatrist. If you are trapped in a whirlwind of negativity or despair, talking to a doctor is often your best bet. If your knee hurts, you go to the orthopedist, so you should behave similarly when you have to take care of your mental health.
- If you are in urgency, search the Internet for a free phone line that can offer you psychological support.
- Contact the psychologist of the local health authority of your city. You can make an appointment.
Advice
- Look for peaceful and positive contexts by surrounding yourself with people you trust.
- Find the bright side of things to keep having a joyful and optimistic spirit.
- Smiling more often increases happiness and invites others to be more cordial.
- Find the time to do what you love.
Warnings
- Call emergency services in case of an accident or serious incident.
- If you think life is no longer worth living, seek help immediately.
