Mental health is very important for a healthy body and mind. A comprehensive state of mind is the way a person feels about himself and others, as well as his ability to control his emotions, and to deal with daily difficulties.
Here are some of the steps I've tried to gather from a range of experiences that researchers offer in several areas to improve mental health and overcome the anxiety and depression that can affect any one of us:
If there is a problem and a clear cause of depression it is necessary to face the problem and try to look at it from another perspective and search for a solution with the knowledge that obtaining the solution and its implementation takes some time must be patience and diligence and determination and develop an alternative plan and work to implement out of that problem when you become depressed You may want to get rid of your responsibilities, do not give in to that feeling! Continue to mix with others and practice your normal daily tasks. This can help you get rid of the miscarriage altogether, work full or part time or even volunteer work, just avoid isolation.
Research shows that how you think about yourself can have a powerful impact on how you feel. When you perceive yourself and your life in a negative way, you will see experiences in a way that emphasizes this concept
Practice the use of words that promote self-feelings and personal strength. For example, instead of saying, "I'm a loser, I will not get the job." Try saying "I was not in the interview as I loved, but that does not mean I will not get the job."
Gratitude was clearly associated with improved mental health, as well as happiness. The best way to increase feelings of gratitude, is to keep gratitude notes or write a list of gratitude daily.
Focus on the current moment allows to leave negative or difficult feelings of past experiences. Start by taking care of routine activities such as bathing, lunch, or walking at home. Attention to physical sensations, sounds, smells or tastes is one of those experiences that helps you focus. When your mind is displaced, bring it back to what you are doing.
The body releases endorphins before and after exercise, which is why exercise is a powerful antidepressant and depression. Look for small ways to add activity to your day, such as stairs instead of elevator, or go for a short walk. To get the most benefit, exercise any type of sport you like for 30 minutes a day, try doing it outdoors. Exposure to sunlight helps the body produce vitamin D, which increases the level of serotonin in the brain. In addition, time in nature is a reliable inhibitor of stress.
What you eat feeds the whole body, including the brain. Carbohydrates (in moderate amounts) increase serotonin, a chemical that has been shown to have a calming effect on your mood. Protein-rich foods increase the secretion of dopamine and tyrosine, which helps keep you on alert. Nutritious vegetables and fruits nourish every cell of your body, including those that affect chemicals in your brain to regulate your mood. Foods containing unsaturated omega-3 fatty acids (such as fish, nuts and flaxseed) include nutrients that can improve mood and promote the structural integrity of brain cells needed for cognitive function.
Research shows that being useful to others has a beneficial effect on what you feel about yourself, a great way to build self-confidence. Helping others will enrich your lives.
When everything seems more than you can endure, you have to move away, and do anything else, so you feel a bit better. Sometimes the best thing to do is to practice breathing simply: Close your eyes and take 10 deep breaths. For each soul, go back to four with the lust, and hold him until four, and then exhale to four others. This has immediate consequences.
The practice of meditation, it helps to relax and rest the nerves and get rid of tension and anxiety, because they are working to empty the negative energies of the body safely, and studies prove the effectiveness of the results of the practice of meditation and continued associated with breathing exercises to reduce the level of cortisone,
Which causes stress.
A range of research has shown that sleep deprivation has a significant negative impact on your mood. Try to go to bed at a regular time every day and exercise good habits to get a better sleep, which includes closing the screens for at least an hour before bedtime, using your bed just to sleep or relax, and to minimize the drinks that contain caffeine in the morning.
