8 daily habits to improve your mental health –

With all the current talk about mental health, it’s noticeable how people are more concerned about your state of mind. The reasons for this are many, since the recent coronavirus pandemicto the increase in cases of depression and anxiety generated by economic, political and social issues.

HOW, THEN, MAINTAIN MENTAL HEALTH IN FRONT OF ALL THIS?

“Routine is one of the environmental aspects that can interfere with mental health”, explains the doctor, specialist in psychopathologies doctor Ariel Lipman. “Healthy habits such as physical activity, always sleeping at more or less the same time, a sufficient number of hours, certainly contribute to greater well-being, preventing illness.”

Of course, other aspects also impact — and a lot! A recent study developed by Serasa showed that 85% of indebted Brazilians interviewed dealt with insomnia or difficulty sleeping due to financial concerns.

Still, for Dr. Ariel, seeking a healthy routine can help to balance this scale and, at the very least, improve our dealings with uncontrollable issues, especially when we speak in the social and political context. “We should look for a routine that is comfortable. Work a reasonable number of hours, sleep a sufficient number of hours, avoid wide variations in bedtime, practice physical activities, hobbies… Of course, we don’t need to be military. However, look for a balanced routine most days,” he says.

8 DAILY HABITS TO IMPROVE MENTAL HEALTH

We already understand, then, the role of routine for mental health. How about we look for interesting habits to make it more pleasurable and fulfill this function? Some tips have already been mentioned above, but, below, we will go into them a little more.

1

Have sleep and wake times

Consistency is very important for the body, and having fixed bedtimes and waking up times most days ensures a good number of hours of sleep and well-deserved rest for the body. Of course, there are exceptions, such as weekends and an event that goes overtime, but trying to stick to the same schedule every day is very advantageous.

two

practice physical exercises

At least a few times a week. The frequency is up to you (the World Health Organization recommends 30 minutes a day), but look for an activity you enjoy and move your body. Yours endorphin levels thank you!

3

Limit your time on social media

There are already many studies that show how social networks interfere with our mental health. Waking up to find your Twitter feed, for example, full of news and complaints, is not good for you – or your mood! Seek to limit your time on these networks, especially when waking up and before bed.

4

Spend time with your loved ones

Friends or family, it’s true that our relationships have a profound impact on our mental health. That is, a habit to always have on your agenda is quality time with the people you love – and that means being present in those moments. No one eye on the cell phone screen and the other at the bar table with friends.

5

Invest in healthy eating

We know that when the routine is hectic or when anxiety is high, maintaining a balanced diet is complicated. Therefore, try to keep a healthy and balanced diet the maximum as possible. Variety is the watchword for this: make complete meals with positive foods, such as vegetables, grains and proteins.

6

schedule rest time

That’s right! Balancing your own schedule is essential for good mental health. That means taking time to rest. If you know you’re going to have a day of the week full of work events, why not make the next day as free as possible? If one weekend will be full of dates and parties, then the next one can be more relaxed and spent at home. Managing your energy is essential in these cases.

7

find a hobby

Do you like to knit? Maybe from playing with watercolors? To go by bicycle? Having a hobby is a way to de-stress, shift your mind and get your body moving in a new way.

8

sunbathe

We’ve talked enough about the importance of vitamin D for the proper functioning of the organism, but many studies say that it is also essential for maintaining our mood and feeling of well-being. To get some sun, you can either take advantage of the morning rays or go for a walk in the fresh air or open the window next to your desk. Just don’t forget to use sunscreen, okay?

WHAT TO DO WHEN WE GET OUT OF THE ROUTINE?

As Ariel said, it is important not to be “military”, that is, too demanding, when it comes to routine. It is inevitable that she goes out of her way for uncontrollable reasons, such as work demands, changes (professional or at home), illnesses, among others.

“The problem is when this departure from the axis becomes routine”, he explains. “Seeking to return to the previous state is relevant. It is important to point out that when it affects mental health or when it is the mental health itself that is affecting the routine, it is always necessary to seek specialized help.”

Getting back to routine can be a challenge, but an interesting tip is to always start with the beginning and end of the day, going back to bedtime and waking up and looking, little by little, at recover the habits that are good for you.

As said by Dr. Ariel, however, it is important to keep in mind that psychotherapy is useful for anyone, as it provides a space where the person can be listened to in a compassionate and professional way and better understand their own psychic processes, which will help to maintain well-being and prevent mental illness.