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TIPS ON MENTAL HEALTH 2017-08-14T17:01:56+00:00

ACHIEVING MENTAL HEALTH

Achieving mental health and maintaining your quality of life might seem a difficult chore, but there are various small steps one can take. Below we have listed twelve steps that might help you feel better.

1. SLEEP WELL

The average adult (18-64 years old) needs between 7-9 hours of sleep a night. Regular, quality sleep lowers stress, improves your mood, maintains a healthy weight, improves athletic performance, and improves attention span and memory.

Practice good sleep hygiene by doing the following:
1) develop a bedtime routine
2) avoid or limit daytime naps
3) avoid caffeine or a lot of alcohol close to bedtime
4) leave electronics out of the bed
5) create a quiet, comfortable sleeping environment
6) avoid using your bed for activities other than sleep and being intimate with a partner (no reading, watching TV, or studying in bed).

1. SLEEP WELL

The average adult (18-64 years old) needs between 7-9 hours of sleep a night. Regular, quality sleep lowers stress, improves your mood, maintains a healthy weight, improves athletic performance, and improves attention span and memory.

Practice good sleep hygiene by doing the following:
1) develop a bedtime routine
2) avoid or limit daytime naps
3) avoid caffeine or a lot of alcohol close to bedtime
4) leave electronics out of the bed
5) create a quiet, comfortable sleeping environment
6) avoid using your bed for activities other than sleep and being intimate with a partner (no reading, watching TV, or studying in bed).

2. EXERCISE

Regular exercise promotes physical health, as well as mental health. Aerobic exercise is a way to release stress, boost your mood, improve your sleep, and increase your daily energy.

2. EXERCISE

Regular exercise promotes physical health, as well as mental health. Aerobic exercise is a way to release stress, boost your mood, improve your sleep, and increase your daily energy.

3. EAT WELL

Your brain needs a variety of nutrients (and water) to maintain its health. A balanced diet will promote both physical and mental health. Foods rich in Vitamin B and Omega 3 fatty acids have been shown to have aid in the treatment of depression.

3. EAT WELL

Your brain needs a variety of nutrients (and water) to maintain its health. A balanced diet will promote both physical and mental health. Foods rich in Vitamin B and Omega 3 fatty acids have been shown to have aid in the treatment of depression.

4. COPING SKILLS

Know what helps you to relieve stress, manage your emotions, and care for yourself. Have multiple resources available by filling your “coping skills tool box” with a variety of tricks and techniques to practice (e.g. exercise, watch/read something funny, talk with a friend, draw, deep breathing, etc.)

4. COPING SKILLS

Know what helps you to relieve stress, manage your emotions, and care for yourself. Have multiple resources available by filling your “coping skills tool box” with a variety of tricks and techniques to practice (e.g. exercise, watch/read something funny, talk with a friend, draw, deep breathing, etc.)

5. SET REALISTIC GOALS

Keeping goals realistic helps you stay focused, making it more likely that you will reach your goals. As you make progress towards your goals, motivation increases, you gain a sense of achievement, and confidence builds.

5. SET REALISTIC GOALS

Keeping goals realistic helps you stay focused, making it more likely that you will reach your goals. As you make progress towards your goals, motivation increases, you gain a sense of achievement, and confidence builds.

6. SELF-CARE (RELAX)

Self-care, i.e. taking care of your own needs, is essential for good mental health. Make time for yourself to take a break from your daily tasks. Take a walk, read a book, get a massage, or simply relax and unwind—this break allows you to de-stress and disconnect from your problems.

6. SELF-CARE (RELAX)

Self-care, i.e. taking care of your own needs, is essential for good mental health. Make time for yourself to take a break from your daily tasks. Take a walk, read a book, get a massage, or simply relax and unwind—this break allows you to de-stress and disconnect from your problems.

7. AVOID USING DRUGS OR ALCOHOL TO COPE

Alcohol and drugs should not be used as a coping method. These methods only provide temporary relief from the problem rather than providing a long-term solution.

7. AVOID USING DRUGS OR ALCOHOL TO COPE

Alcohol and drugs should not be used as a coping method. These methods only provide temporary relief from the problem rather than providing a long-term solution.

8. POSITIVE SELF-TALK

It’s important to keep your internal thoughts about yourself positive. Building more positive talk can help you feel more empowered, improve your mood, build self-esteem.

You can practice positive self-talk by doing the following:
1) Challenge negative thoughts about yourself and replace them with positive thoughts (e.g. “I made a mistake. I’m no good at my job.”  “Mistakes happen. It’s ok. I can work through this.”)
2) Recite positive statements about yourself or your goals (e.g. “I love me.” “I am enough.” “I will succeed.” “I will do my best in this job.”)
3) Avoid negative influences (i.e., people who are consistently negative)
4) Be as kind to yourself as you are to your friends. You wouldn’t call your friend stupid/ugly/worthless/etc., so why do you let your thoughts about yourself be that way?

8. POSITIVE SELF-TALK

It’s important to keep your internal thoughts about yourself positive. Building more positive talk can help you feel more empowered, improve your mood, build self-esteem.

You can practice positive self-talk by doing the following:
1) Challenge negative thoughts about yourself and replace them with positive thoughts (e.g. “I made a mistake. I’m no good at my job.”  “Mistakes happen. It’s ok. I can work through this.”)
2) Recite positive statements about yourself or your goals (e.g. “I love me.” “I am enough.” “I will succeed.” “I will do my best in this job.”)
3) Avoid negative influences (i.e., people who are consistently negative)
4) Be as kind to yourself as you are to your friends. You wouldn’t call your friend stupid/ugly/worthless/etc., so why do you let your thoughts about yourself be that way?

9. SOCIALIZE

Spending time with your friends and family makes you feel like a valued member of a group. It protects you against loneliness and provides you with a sense of connection and belonging. Your social network is also a key source of support when you need it.

9. SOCIALIZE

Spending time with your friends and family makes you feel like a valued member of a group. It protects you against loneliness and provides you with a sense of connection and belonging. Your social network is also a key source of support when you need it.

10. VOLUNTEER

Volunteering can provide you with a sense of purpose and a sense that you are doing good or making a difference. It can boost happiness levels, be a stress/anger/anxiety reliever, and be a method of socializing.

10. VOLUNTEER

Volunteering can provide you with a sense of purpose and a sense that you are doing good or making a difference. It can boost happiness levels, be a stress/anger/anxiety reliever, and be a method of socializing.

11. ASK FOR HELP

Everyone gets overwhelmed or experiences problems they cannot solve on their own. It’s important to know your limits and ask for help. Asking for help is a strength, not a sign of weakness. You can turn to a friend, a family member, self-help resources, a support group, or mental health professional. The support you receive will help you manage your stress and provide you with a sense of relief.

11. ASK FOR HELP

Everyone gets overwhelmed or experiences problems they cannot solve on their own. It’s important to know your limits and ask for help. Asking for help is a strength, not a sign of weakness. You can turn to a friend, a family member, self-help resources, a support group, or mental health professional. The support you receive will help you manage your stress and provide you with a sense of relief.

12. BE ASSERTIVE

Assertive communication is the healthiest form of communication. It communicates your needs in a clear, productive manner and leads to improved communication with others. It can also boost your self-esteem and help you feel more understood by others.

“I statements” are one of the most effective ways to be assertive. They communicate your thoughts and feelings in a non-offensive way (e.g. “I feel hurt by that comment” versus “You are being mean to me” or “I don’t agree” versus “You are wrong.”) Another piece of assertive communication is saying “no” when you need to. It’s important to know your limits and practice refusing requests when you are at capacity.

12. BE ASSERTIVE

Assertive communication is the healthiest form of communication. It communicates your needs in a clear, productive manner and leads to improved communication with others. It can also boost your self-esteem and help you feel more understood by others.

“I statements” are one of the most effective ways to be assertive. They communicate your thoughts and feelings in a non-offensive way (e.g. “I feel hurt by that comment” versus “You are being mean to me” or “I don’t agree” versus “You are wrong.”) Another piece of assertive communication is saying “no” when you need to. It’s important to know your limits and practice refusing requests when you are at capacity.