Happiness and health are two aspects that are much more intertwined than you think! A healthy lifestyle can improve mood and increase the sense of gratification, while a positive mental attitude can extend life expectancy and discourage the adoption of bad habits. He then begins to cultivate a more optimistic and dynamic vision. Diet, habits and personal relationships can also affect psychophysical well-being.
Steps
Method 1 of 4: Get into the Right Mindset
Step 1. Focus on the positive aspects of life
Thinking positively is the first step to take a more enthusiastic approach to life. Instead of focusing on the downsides, try to see the glass as half full.
- Avoid being too hard on yourself. As you begin to judge yourself destructively, reframe your thoughts in more positive terms. For example, if you find yourself thinking, "I can't believe I'm that stupid," try saying, "I'm smart. If I think carefully, I can learn anything!"
- When you make a mistake, treat it as a learning opportunity. For example, instead of thinking, "I'm so disheartened that I didn't get that job," encourage yourself by saying, "Maybe I could ask for an opinion so I can get along better at the next interview!"
Step 2. Don't make comparisons with others
Social networks lead to comparisons with their peers. However, be aware that the virtual world doesn't always reflect the real one. So instead of thinking about how beautiful other people's lives are, be thankful for all the wonderful things that happen in yours.
Instead, use comparison to encourage yourself to improve
Step 3. Manage your stress
Stress can affect mood and physical health by causing anxiety, anger and irritability as well as headaches, body aches, fatigue and sleep disturbances. To keep this at bay, consider what activities can relieve everyday tensions.
- Stress can build up slowly over time. Pay attention to your body's reactions to know when you are stressed.
- Learn not to accept the responsibilities and commitments you can't manage. Set specific limits with colleagues and friends regarding the possibility of an excessive load of tasks and chores.
- If you can't reduce the amount of responsibilities and commitments, change the way you manage stress. If you feel dejected, give yourself a five-minute break. Breathe deeply or get up and walk around the room.
- Everyone copes with stress differently. Don't let anyone tell you that you shouldn't get stressed out when you're under constant tension.
Step 4. Find time to relax
Set aside at least an hour a day to dedicate to yourself. Establish a routine so that relaxation becomes a daily ritual and don't plan anything else in those moments.
- Meditation, deep relaxation, yoga, tai chi, and other practices that contribute to personal awareness are a great way to release tension and release stress.
- Find a relaxing activity, such as taking a bath or reading a book. By doing so, you can pamper yourself and, at the same time, decompress.
Step 5. Set achievable goals
This way, you will have something to fight for with firmness and determination. They can also help you lead a healthier life. For example, you might have a goal of running a marathon or making new friends.
Divide your goals into smaller, more manageable goals. For example, if you want to write a book, do a daily word calculation or join a writing group. Upon reaching a milestone, you will experience a sense of personal pride and satisfaction that will give you further momentum
Step 6. Express gratitude for the good things in life
Gratitude allows you to think more positively and also has a positive effect on mental health. By expressing gratitude, you can strengthen your relationships and feel more gratified.
- Keep a gratitude journal in which to write down one thing you are grateful for each day. When you feel unhappy or stressed, read it to motivate yourself to move on.
- Thank the most important people in your life by telling them how special they are.
Step 7. See a mental health professional if you feel depressed, have anxiety, or are contemplating suicide
If sadness, despair, apathy, emptiness, fatigue or anxiety take over, see a therapist. It will help you get to the root of the problem by giving you the help you need to get better.
If you are contemplating suicide, ask for help. Telefono Amico Italia is a voluntary telephone listening service dedicated to people in crisis or in a state of particular emotional distress. Dial 199 284 284
Method 2 of 4: Change Your Diet to Improve Your Health and Mood
Step 1. Eat mindfully to increase your sense of fulfillment
Whenever you take a bite, chew slowly. Take your time to enjoy it. Try to feel all the flavors and the slightest change in texture on your tongue. This method is called "mindful eating", or consciously eating. It can help you get more pleasure from food.
This way, in addition to feeling more satisfied, you can get full faster and eat less
Step 2. Eat 5-6 servings of fruit and vegetables per day
Fruits and vegetables contain vitamins, minerals and other important nutrients that help keep you healthy and happy. A healthy diet basically consists of fresh produce.
- One serving of vegetables is equivalent to 75 g, i.e. 4 asparagus tips, 2 medium-sized whole carrots, 20 green beans or 16 broccoli flowers.
- One serving of fruit is equivalent to 150g, i.e. one medium-sized apple, one banana, 32 grape berries or 1/8 of a melon.
Step 3. Choose foods rich in fiber
Fiber is a great way to get full faster and also help preserve gut health, which, in turn, promotes good mood and mental well-being. Go for whole grains instead of refined ones. Women should eat 25g of fiber per day, while men should eat 38. You can find these nutrients in the following dishes:
- Bread made with wholemeal flour;
- Brown rice;
- Wholemeal pasta;
- Beans, lentils and other legumes;
- Vegetables and vegetables, including broccoli, Brussels sprouts and artichokes
- Fruits, including berries and apples.
Step 4. Introduce omega-3 fatty acids into your diet
A deficiency in these nutrients can promote moodiness and irritability. Omega-3 fatty acids offer a number of health benefits, especially for the heart. Women should take at least 1.1g per day, while men 1.1g. You can find them in the following foods:
- Fish;
- Nuts;
- Tofu;
- Spinach;
- Kale
- Egg.
Step 5. Avoid elaborate meals and ready-to-eat foods
Fast food can be an easy fix, but it can have negative effects on both mood and health. Processed foods are often high in calories, high in sodium and unhealthy fats. Cook at home or, if you can, choose fresh products.
It is not a problem to indulge in a sin of gluttony every now and then. Just don't get used to it
Step 6. Replace avoid ingredients with healthier alternatives
If you want to console yourself with your favorite food, try substituting some of the ingredients to make it healthier. For example, opt for turkey instead of ground beef or use Greek yogurt instead of sour cream.
- When making something sweet, like cookies, you can replace the butter and margarine with apple puree and canola oil. Use oats or wholemeal flour instead of all-purpose white flour.
- Instead of eating a whole egg, why not just cook the egg white? You can make an omelette with egg white or scrambled egg whites.
- Swap whole milk for skim milk or use a plant-based alternative, such as almond or soy milk.
Method 3 of 4: Adopt Healthier Habits
Step 1. Get enough sleep
A good night's sleep improves memory and concentration, strengthens the immune system and helps you manage stress. Aim for 7-9 hours of sleep a night.
To sleep better, try installing blackout curtains on the windows. Stop using electronic devices, such as cell phones and computers, one hour before bed. Even a herbal tea (chamomile or valerian) or a hot shower can help you relax
Step 2. Train at least 30 minutes a day
Physical activity is a great way to stay fit and healthy. It also has significant benefits for mental well-being. Practice high or moderate intensity exercises at least 2-3 times a week, such as running, weight lifting, and swimming. On other days, move more gently, such as taking a walk or practicing yoga.
- If you are feeling low or stressed, try a brisk walk or a quick set of jumping jacks. By putting yourself in motion, you will be able to get back in a good mood.
- If you have trouble incorporating exercise into your weekly routine, try to be more active throughout the day. Get up and walk into the office; take the stairs instead of the elevator; dedicated to housework.
Step 3. Get out in the sun for 12-15 minutes a day
A little sun improves mood and stimulates the production of vitamin D, decreasing the risk of getting sick. Just make sure you don't overdo it.
- At these times, try adding a walk or bike ride to increase the benefits with some physical activity.
- Apply sunscreen if you spend more than 12-15 minutes in the sun. Wear a hat or protective clothing to avoid getting burned.
- If you live in an area with little sunlight, try taking a vitamin D supplement to get the same effects. The ideal dose is 600 international units (IU) per day.
Step 4. Meditate once a day
Meditation can help you manage pain, lower blood pressure, improve symptoms of anxiety and depression, and cope with daily stress. To start meditating, find a quiet place and close your eyes. Focus on your breath for 5 minutes. If you start to get distracted, turn your attention back to the air flowing in and out of your body.
- Meditate once a day. Over time, as you get used to it, you can start meditating for longer periods, such as 10, 15, or 20 minutes.
- There are many applications and videos on the Internet that offer you a guide to learning how to meditate. They include Headspace, Calm, and Insight Timer.
Method 4 of 4: Have an Active Social Life
Step 1. Establish lasting bonds with family and friends
One of the most important elements of leading a long, healthy and happy life is building a solid social network. Long-lasting relationships offer support and comfort in the most difficult times, increase the sense of gratification in private and work life, and reduce the risk of getting sick.
- Get back to friends you haven't seen in a while. Send a letter, email or gift by post. Remember important dates, such as birthdays and anniversaries.
- Build bonds in your community by making friends with neighbors and other people in your neighborhood. You could volunteer at a hospital, a religious association, a charity, or be part of a political movement to make new contacts.
- It is not necessary to have a lot of friends to be happy. In fact, a few but solid friendships are better than a lot of superficial acquaintances.
Step 2. Adopt a pet only if you can take care of it
A furry friend helps lower cholesterol, lower blood pressure, and relieve anxiety and loneliness. However, it is only important to adopt a pet if you have enough time and money to take care of it properly.
- A dog or cat can cost up to € 1000 for the first year and around € 500 for each subsequent year. Pets can also fall ill suddenly.
- Adopting a pet is a great choice if you prefer to spend more time at home. In most cases, a four-legged friend needs a couple of hours of care and companionship a day.
Step 3. Help others
This way, you can help yourself too. Volunteering and caring for people in need foster a sense of serenity and satisfaction. Find a way to support and care for the people you love.
- You don't have to say "yes" to every request, but you can help someone out if they have trouble completing a task.
- Sometimes, it is enough to talk and let off steam, especially when you are going through a very difficult time. Call the people you love or send them a note to offer your help when their morale is low.
- Volunteer with a charity that you support for a cause you care about particularly. You could find strays and take them to an animal shelter, raise funds for medical research, or collect clothes for children in need.
Step 4. Get away from toxic or harassing people
If you habitually relate to people who exhibit negative, controlling or impulsive behaviors, there is a risk that stress will increase and self-esteem will suffer a severe blow. Distance yourself from the toxic people in your life.
- Set your limits with those who have these attitudes and don't let your guard down. Be clear about the behaviors you don't tolerate and won't tolerate.
- It is not always possible to avoid contact with toxic people when it comes to relatives. However, you can limit their attendance and only meet them at family events.
