How To Improve Your Mental Health and mood ?
How common are the mental related issues?
- Approximately 1 in 5 adults in the U.S. (46.6 million) experiences mental illness in a given year.
- Approximately 1 in 25 adults in the U.S. (11.2 million) experiences a serious mental illness in a given year that substantially interferes with or limits one or more major life activities.
- Approximately 1 in 5 youth aged 13–18 (21.4%) experiences a severe mental disorder at some point during their life. For children aged 8–15, the estimate is 13%.
- 18.1% of adults in the U.S. experienced an anxiety disorder such as post-traumatic stress disorder, obsessive-compulsive disorder and specific phobias.
- Among the 20.2 million adults in the U.S. who experienced a substance use disorder, 50.5%—10.2 million adults—had a co-occurring mental illness(source)
There are so many different things that contribute to your sense of well-being in every thing you do in your daily life. There are various ways that you can improve your mental health as per psychologists.
According to studies and experts, there’s a lot more you can be doing. There are small changes you can make that will help to improve your mental happiness today.
2019 study published in the Canadian Medical Association Journal found that cutting back on alcohol can improve mental health in women.
Researchers from the School of Public Health at the University of Hong Kong conducted a study of over 40,000 people from the United States and Hong Kong. Those who never drank alcohol had the “highest levels of mental well-being,” while women who quit drinking over the course of the study saw improvements in their mental health.
It is not that you have to quit the alcohol abruptly but a small change like limiting your alcohol intake can be really beneficial to your mental health.
So here are some other small changes you can make today that can help to improve your mental health, according to experts. (source)
Here are few common ways to improve your mental health and well-being
1. Spend Time Outdoors
A recent research which has been published has shown positive impacts of the nature over the human health both physically and mentally.
2019 study published in the journal Nature found that spending just two hours a week in nature can benefit your health and sense of well-being. Daily exposure to nature can, among other things, help reduce feelings of stress and even improve your self-esteem, for up to seven hours,
“Several researchers have looked into the health benefits connected to spending time out in nature,” Niels Eék, psychologist and co-founder of mental wellbeing and self-development platform, Remente, tells Bustle.
2. Focus on people around you
Some times your mobiles can be the cause of lack of mental peace as well again of the mental happiness.
As Dr. Catherine Jackson, licensed clinical psychologist and board certified neurotherapist, tells Bustle, “They also lead to distractions that take attention away from the present moment.” So we become less social in face-to-face situations.
It is good to scheduling times when you leave your devices off or in another room. That way you can focus on the people around you or on other activities that you love.
3. Be Gratitude
Practicing gratitude is one of the important ways to improve your happiness and mental health.it is good to keep on paper about the things you are grateful everyday. This mental practice helps to remove the negative thinking and helps in focusing on the positivity of life.
Too often we focus on the negative and not on what’s happening in our lives But the brain and our subsequent behaviors change as a result of our thinking.
Instead, practice using words that promote feelings of self-worth and personal power. For example, instead of saying, “I’m such a loser. I won’t get the job because I tanked in the interview,” try, “I didn’t do as well in the interview as I would have liked, but that doesn’t mean I’m not going to get the job.”
In fact, several studies found that giving thanks can make you feel happier.
4. Adequate sleep helps
In a 2005 Sleep in America poll, people who were diagnosed with depression and anxiety ,were more likely to sleep less than six hours at night.
Sleep will directly effect your mental health like that of the physical health. In a 2007 study of 10,000 people, those with insomnia were five times as likely to develop anxiety as those without. In fact, insomnia is often one of the first symptom of the
You want to aim for about seven to nine hours of sleep each night to be in good shape.
5. Through meditation and yoga
People with mental issues has high levels of cortisol hormone, a stress hormone which has negative side effects on the body.
Researches have proved the after two weeks, participants had fewer symptoms of depression and lower levels of cortisol. They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol
This increases cortical thickness in the hippo-campus, which is responsible for learning and memory. It can also help your brain self-regulate, and manage your concentration, mood ,and anxiety. Because of this, your overall well-being can improve.
6. Food for mental health
Having an “eat less” mindset can set you up for a cycle of guilt when unfair expectations are not met. So Fine suggests practicing an “inclusive approach” to eating.
“Instead of making rules, make choices,” Psychologically, an inclusive approach allows for enjoyment of all foods.
Once we grant ourselves unconditional permission to eat our favorite foods, we relieve the weight of responsibility that these foods hold over us.”
Carbohydrates (in moderate amounts) increase serotonin, a chemical that has been shown to have a calming effect on your mood.
Protein-rich foods increase norepinephrine, dopamine, and tyrosine, which help keep you alert. And vegetables and fruits are loaded with nutrients that feed every cell of your body, including those that affect mood-regulating brain chemicals.
Include foods with Omega-3 polyunsaturated fatty acids (found in fish, nuts, and flaxseed.) Research shows that these nutrients can improve mood and restore structural integrity to the brain cells necessary for cognitive function.
7. Stand By Your Decisions
One super easy way to stay mentally healthy is to stand by your initial decisions. “Many of us with high-functioning anxiety waste so much time worrying about our decisions,” Christine Scott-Hudson, licensed psychotherapist and owner of Create Your Life Studio, tells Bustle.
But once you’ve made a decision, simply believe that you made the right choice. “This simple habit of radically accepting your own decisions frees up so much bandwidth in your mind, it’s absolutely liberating,” she says.
Your body releases stress-relieving and mood-boosting endorphins before and after you work out, which is why exercise is a powerful antidote to stress, anxiety, and depression.
To get the most benefit, aim for at least 30 minutes of exercise daily, and try to do it outdoors. Exposure to sunlight helps your body produce vitamin D, which increases your level of serotonin in the brain. Plus, time in nature is a proven stress reducer.
9.Open up to someone.
Knowing you are valued by others is important for helping you think more positively.
Plus, being more trusting can increase your emotional well-being because as you get better at finding the positive aspects in other people, you become better at recognizing your own.
Research shows that being helpful to others has a beneficial effect on how you feel about yourself. Being helpful and kind—and valued for what you do—is a great way to build self-esteem. The meaning you find in helping others will enrich and expand your life.
10.Do mental exercises
In those moments when it all seems like too much, step away, and do anything but whatever was stressing you out until you feel a little better.
Sometimes the best thing to do is a simple breathing exercise: Close your eyes and take 10 deep breaths. For each one, count to four as you inhale, hold it for a count of four, and then exhale for another four. This works wonders almost immediately.
Few myths about mental health one has to know:
Over 800 000 people die due to suicide every year and suicide is the second leading cause of death in 15-29-year-olds. There are indications that for each adult who died of suicide there may have been more than 20 others attempting suicide. 75% of suicides occur in low- and middle-income countries. Mental disorders and harmful use of alcohol contribute to many suicides around the world. Early identification and effective management are key to ensuring that people receive the care they need
- Children don’t experience mental health problems:
Half of all mental health disorders show first signs before a person turns 14 years old, and three quarters of mental health disorders begin before age 24.
Unfortunately, less than 20% of children and adolescents with diagnosable mental health problems receive the treatment they need.
- People with mental health problems are violent and unpredictable.
Most people with mental illness are not violent and only 3%–5% of violent acts can be attributed to individuals living with a serious mental illness. In fact, people with severe mental illnesses are over 10 times more likely to be victims of violent crime than the general population.
- People with mental health needs, cannot tolerate the stress of holding down a job.
People with mental health problems are just as productive as other employees. Employers who hire people with mental health problems report good attendance and punctuality as well as motivation, good work, and job tenure on par with or greater than other employees.
- Once a friend or family member develops mental health problems, he or she will never recover.
Studies show that people with mental health problems get better and many recover completely. Recovery refers to the process in which people are able to live, work, learn, and participate fully in their communities. There are more treatments, services, and community support systems than ever before, and they work.
- I can’t do anything for a person with a mental health problem.
Friends and loved ones can make a big difference. Only 44% of adults with diagnosable mental health problems and less than 20% of children and adolescents receive needed treatment. Friends and family can be important influences to help someone get the treatment and services they need by
- Therapy and self-help are a waste of time. Why bother when you can just take a pill?
Treatment for mental health problems varies depending on the individual and could include medication, therapy, or both. Many individuals work with a support system during the healing and recovery process.(source)
- Mental health has no effect on physical health!
Mental disorders increase the risk of getting ill from other diseases such as HIV, cardiovascular disease, diabetes, and vice-versa.
The five key barriers to increasing mental health services availability
In order to increase the availability of mental health services, there are 5 key barriers that need to be overcome:
- the absence of mental health from the public health agenda and the implications for funding;
- the current organization of mental health services;
- lack of integration within primary care;
- inadequate human resources for mental health; and
- lack of public mental health leadership.
Approximately 1 in 5 adults in the U.S. (46.6 million) experiences mental illness in a given year.Studies show that people with mental health problems get better and many recover completely.
Most of the mental health issues are left un-diagnosed and untreated thinking that to be normal.
Treatment for mental health problems varies depending on the individual and could include medication, therapy, or both. Educating oneself is the first step in treating the mental health related issues and helps them to experience the mental happiness.
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