Hi guy, how is the new year going, we at Secure Health are ready to get our minds ready cause in 2021 we are going to be doing great things. Speaking of our mind we are already in the third part of our ‘How to Build a Better Mental health’ series, not to waste any more time let’s dive into today’s strategies.
One way to build better mental health is to learn how to keep your stress levels in check.
Stress takes a heavy toll on mental and emotional health, so it’s important to keep it under control. While not all stressors can be avoided, stress management strategies can help you bring things back into balance.
Talk to a friendly face; Face-to-face social interaction with someone who cares about you is the most effective way to calm your nervous system and relieve stress. Interacting with another person can quickly put the brakes on damaging stress responses like “fight-or-flight.” It also releases stress-busting hormones, so you’ll feel better even if you’re unable to alter the stressful situation itself.
Appeal to your senses; Does listening to an uplifting song make you feel calm? Or smelling ground coffee or a favorite scent? Or maybe squeezing a stress ball works quickly to make you feel centered? Everyone responds to sensory input a little differently, so start experimenting now to find what works best for you. Once you discover how your nervous system responds to sensory input, you’ll be able to quickly calm yourself no matter where or when stress hits.
Make leisure time a priority; Partake in your favorite activities for no reason other than that they make you feel good. Go to a funny film, take a walk on the beach, listen to music, read a good book, or talk to a friend. Doing things just because they are fun is no indulgence. Play is an emotional and mental health necessity
Make time for contemplation and appreciation; Think about the things you’re grateful for. Meditate, pray, enjoy the sunset, or simply take a moment to pay attention to what is good, positive, and beautiful as you go about your day.
Take up a relaxation practice; While sensory input can relieve stress at the moment, relaxation techniques can help reduce your overall levels of stress—although they’re likely to take more time to learn effectively. Yoga, mindfulness meditation, deep breathing, or progressive muscle relaxation can put the brakes on stress and bring your mind and body back into a state of balance.
Another great way is by eating a brain-healthy diet to support strong mental health.
Unless you’ve tried to change your diet in the past, you may not be aware of how much of what you eat—and don’t eat—affects the way you think and feel. An unhealthy diet can take a toll on your brain and mood, disrupt your sleep, sap your energy, and weaken your immune system. Conversely, switching to a wholesome diet, low in sugar and rich in healthy fats, can give you more energy, improve your sleep and mood, and help you to look and feel your best.
We respond slightly differently to certain foods, depending on genetics and other health factors, so experiment with how the food you include in—or cut from—your diet changes the way you feel. The best place to start is by cutting out the “bad fats” that can damage your mood and outlook, and replace them with “good fats” that support brain health.
Foods that adversely affect mood
Caffeine, Alcohol, Trans fats, or anything with “partially hydrogenated” oil, Foods with high levels of chemical preservatives or hormones, Sugary snacks, refined carbs (such as white rice or white flour), fried food.
Foods that boost mood
Fatty fish rich in Omega-3s such as salmon, herring, mackerel, anchovies, sardines, tuna, Nuts such as walnuts, almonds, cashews, peanuts, Avocados, Flaxseed, Beans, Leafy greens such as spinach, kale, Brussel’s sprouts, Fresh fruit such as blueberries.
We have come to the end of today, we would love for you always take care of yourself first and pay attention to the state of your mind, you can interact with this post by commenting below of reach out to our social media handles. Remember we at Secure Health are just a click away and don’t forget to keep glowing.