To stay fit and healthy, it’s essential to take care of your mental and physical health. There are little things you can do each day that all contribute to your mental wellness.
Add these items to your daily routines and feel the difference:
1: Ensure you get enough sleep. While you sleep, your brain is processing the day’s events, all the emotions you felt, and the conversations and thoughts you had. Important biological processes are happening to wash away debris like old cells. This is important for both your physical and mental health. Sleep also helps regulate the brain chemicals that manage moods and emotions. When you don’t get enough sleep, you may start to experience Low mood, less energy and clear thinking. It can also increase feelings of depression or anxiety.
· Most adults need, on average, 7-9 hours of good quality sleep each night.
2: Eat nutritiously. You are what you eat also applies to your mind and body. Good food supports your body and mind and ensures you have adequate levels of vitamins and minerals essential for your health. A deficiency in certain minerals, such as iron or vitamin B12, can negatively affect your mood.
· Eat a balanced diet of fruits, vegetables, lean meat, and healthy fats like avocados. Avoid processed foods with unnatural chemicals. A healthy diet helps both your body and mind feel good.
· If you need a degree in chemistry to understand the label on foods, don’t eat them.
· Limit caffeine, as this can increase feelings of anxiety.
3:Avoid alcohol. Alcohol is a depressant and can affect your mental health.
· Drinking too much alcohol can leave you with a thiamine deficiency, which can cause challenges with your memory, coordination, and confusion.
· As your liver processes the toxins in alcohol and your brain tries to find a balance, you can have heightened anxiety levels.
4: Get enough of the sunshine vitamin. Your body needs sunlight because it is a good source of vitamin D. This vitamin helps our brains release chemicals like endorphins and serotonin. It is these chemicals that help improve our mood.
5: Try to reduce stress. Stress can sometimes be unavoidable, but learning what triggers it and how to cope with it is vital for your mental health.
· You can learn to better manage your worries by making a list or schedule of what needs to be done. Prioritize the most essential items and do those first. Eat the frog.
· Once your important tasks are taken care of, find relaxation methods that work for you and let the stress of the day melt away.
6: Make time to exercise. Regular exercise helps to boost the production of chemicals in your brain that improve your mood. This helps to eliminate low mood, anxiety, and stress.
· Exercise releases dopamine and increases the production of serotonin.
· More oxygen flows through your blood to all the cells in your body.
· Exercise helps you sleep better.
· Exercising with people creates feelings of connection.
· Exercising outside has been proven to be beneficial for mental well-being.
7: Have fun. Even if you are busy, be sure to set some time aside for fun. Fun is very important to your mental health, life satisfaction, and a healthy outlook.
8: Be sociable. Having a few good friends is good for your mental health. They can support and encourage you in good times and bad, giving you inspiration and motivation to live your best life.
9: Volunteer. Helping others can be good for you, too, as well as those you are helping. A little community spirit can go a long way to making you feel good about yourself.
· Find a charity that speaks to your heart and volunteer your time to help others.
10: Ask for help. Learn to recognize the signs that you aren’t feeling good and need to ask for help. There’s no need to feel ashamed about having to ask for help. We all go through tough times, but if you have support around you, you’ll be able to make it through to the other side.
· If you feel as though your friends and family cannot help, or if your mental health issues have started to get too much for you to cope with, make an appointment to speak with your doctor.
Your mental health is important, and if not looked after, it may also affect your physical health. Do the little things regularly that can help you to build strong mental health.
Mental resilience is built over time, and with practice, you’ll love the difference in how you feel.
Do you need support with your mental well-being and mental resilience?
Contact me to find out more about how hypnotherapy can help you.