Experts offer practical advice for balancing mental health and improving your sense of well-being and quality of life
Just like we do checks annual physical health checks, it is also important to have psychological support to ensure emotional balance. After all, taking care of mental health contributes significantly to well-being and quality of life.
To help you take better care of your mental state, psychologist Gabriel Banzato and psychiatrist Fernando Tomita, professionals at the Vera Cruz Hospital, in Campinas, in the interior of São Paulo, have highlighted some habits to incorporate into your daily life and improve your mental health.
1. Practice regular physical activity
According to the psychiatrist, exercise releases endorphins, which help improve mood and reduce stress. “It doesn’t have to be something very intense and prolonged, it can be a half-hour walk or low-impact activity, like yoga and swimming, or another activity that you enjoy and that gives you pleasure,” suggests Tomita.
2. Have a balanced diet
Food plays an important role in balancing mental health. To ensure a diet rich in different nutrients, prepare colorful dishes: the more colors there are, the greater the diversity of vitamins and nutrients, which provide balance to the body. “Include fruits, vegetables, whole grains, lean proteins and drink plenty of water. Avoid excessive consumption of sugar and processed foods,” explains the psychiatrist.
3. Sleep well
Sleep is essential for the proper functioning of the brain, to avoid tiredness during the day and fatigue. “The ideal is to sleep seven to nine hours a night, trying to have a constant routine,” explains Banzato.
To make this possible, try to create a sleep ritual, that is, immediately before going to bed, avoid contact with screens, try to drink a relaxing tea, reduce lighting to a minimum, avoid watching programs with tragic news or films with a lot of action.
4. Practice relaxation techniques
Even if you are in traffic, during a break from work, when you wake up or even just before going to bed, incorporate activities such as meditation, deep breathing, awareness and other similar techniques. “These small doses of relaxation throughout the day can help reduce stress and improve emotional well-being; five to 10 minutes of practice already yield positive results,” says Banzato.
5. Maintain social connections
Connecting with other people, exchanging information, knowledge, and personal interaction are essential to feeling belonging and welcomed. “Spare no effort to maintain healthy relationships with friends and family. Participate in social or community groups, because they are also a good option,” emphasizes the psychologist.
6. Set healthy boundaries
To be accepted into a certain social group we do not always have to submit to certain situations. Therefore, psychiatrist Fernando Tomita advises that knowing how to say “no”, respecting one’s limits, is essential to avoid overloading and exhausting situations, preserving mental health.
7. Find a balance between work and personal life
In a dynamic world that requires the performance of multiple roles at the same time, it is necessary to properly allocate the time dedicated to each. “In this case, the guideline is to seek self-knowledge and establish a healthy balance between professional and personal responsibilities, avoiding excessive stress,” suggests Tomita.
8. Cultivate hobbies and interests
Having time to devote to something you like and that gives you pleasure is also important for mental health. Therefore, never stop practicing a hobby or an activity that gives you satisfaction, such as cooking, reading, painting, playing a musical instrument and many other possibilities.
9. Avoid harmful substances
Although they are considered legal drugs, avoid abusing alcohol, nicotine and other psychoactive substances, including medications used to relieve tension that have not been recommended by a psychiatrist.
10. Cultivate resilience
The psychiatrist explains that resilience is the ability to adapt and deal with stressful situations, conflicts with different opinions, obstacles and adversity. “Acting with resilience in different situations helps to avoid unnecessary stress, which is very important for mental health.”
11. Seek professional help when necessary
We all have moments of doubt, uncertainty and difficulty in dealing with emotional or mental situations. “Do not hesitate to seek the support of a professional, be it a psychologist or a psychiatrist, who is willing to help you with personal problems in a healthy way, promoting reflection, self-knowledge and new discoveries. It is extremely healthy to undergo therapy,” says Banzato.
12. Practice gratitude
Knowing how to appreciate the good things in life, even the small ones, helps improve your mood. “The feeling of gratitude contributes to having a more positive view of life and to having more enthusiasm for living, being grateful for your health, for life, contemplating a sunset, nature, are simple things, but they promote a great feeling of gratitude. well-being”, advise the experts.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
