According WHO “Mental health is defined as a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community”.
A research published in The BMJ, found that people with poor mental health are at increased risk of death from cancer and cardiovascular disease.
Here are some ways in which you could improve your mental health and well-being.
1. Get plenty of sleep
Sleeping is very important for our physical and mental health. Sleep helps regulate the chemicals in our brain that transmit information. These chemicals are important in the management of our moods and emotions. If we do not sleep enough, we may feel depressed or anxious.
2. Avoid alcohol, tobacco and drugs.
Smoking and drinking are not always associated with withdrawal symptoms, but can have an impact on your mental health. If you drink a few drinks, you may feel more depressed and anxious the next day and it may be harder to concentrate. When you smoke, between your cigarette and your body, your body and brain return, making you irritable and anxious.
Other drugs often leave it behind and can cause very bad mood and anxiety. The most serious effects of medications include paranoia and delusions such as LSD. The research suggests that the use of drugs is linked to the development of mental disorders such as schizophrenia.
3. Good relations with people.
Mental well-being means feeling good and functioning well in the world and around us.
The evidence shows that good relationships with family, friends and our larger communities are important for our psychological well-being.
Building stronger and broader social relationships can help us feel happier, more confident and have a better sense of our goals.
4. Take care of your body:
Taking care of yourself physically can improve your mental health. Be sure to eat nutritious meals, drink plenty of water and exercise to help reduce depression and anxiety and improve mood. Sleep enough. Researchers believe that lack of sleep leads to high rates of depression among students.
5. Control your stress
Whether or not, stress is part of life. Practice good coping skills: try a one-minute stress strategy, go for a walk in nature, play with your pet or try to write a diary to reduce stress. Also, do not forget to smile and see the humor in life. Studies show that laughter can strengthen the immune system, relieve pain, relax the body and reduce stress.
6. Take a break.
At times when everything seems to be too much, move away and do everything except that you feel worse until you feel a little better. Sometimes it is better to do a simple breathing exercise: close your eyes and breathe deeply. Count four for each inhalation, hold for four and exhale for four more. It works almost immediately.
7. Eat healthy
Eating well is the key to overall health, including your mental well-being. Try to include fruits and vegetables more frequently in your diet, as well as foods that stimulate the brain, such as nuts and spinach.