The World Health Organisation (WHO) identifies depression as one of the leading causes of disability. Statistically, “Suicide is the fourth leading cause of death among people between 15 and 29. Furthermore, studies have shown that people with severe mental illness may die prematurely – nearly two decades before their time – because of physical conditions that can be prevented,” according to the WHO website.

Despite the recent rise in awareness, stigma and discrimination are still associated with mental health disorders.

Physical health is typically the only aspect of good health that we consider. However, our mental health can profoundly impact the quality of our lives, and the pandemic has proved this.

The COVID-19 pandemic has had a profound impact on mental health worldwide. Social isolation, financial stress, fear of illness, and disrupted routines have all contributed to increased anxiety, depression, and other mental health issues. The pandemic has also significantly affected children and adolescents, as school closures and remote learning have disrupted their education and social development.

Addressing the mental health consequences of the pandemic requires a collective effort from individuals, communities, and governments to provide social support and mental health services and address the underlying socioeconomic issues that contribute to mental health problems.

Taking care of your mental healthmakes it easier to manage stress and form healthier relationships. And when you notice any unusual behaviour patterns or mental health issues, discuss them with your friends and family instead of bottling them up.

However, if the situation worsens, schedule an immediate online consultation with healthcare professionals at Zarcare. As with other health problems, you must know the signs and symptoms of mental health issues to see whether you need assistance.

In terms of your mental health, what should you keep an eye out for?

Often, it’s not a single sign or symptom that points to trouble but a combination. Nevertheless, it may be wise to seek care if you experience any of the following:

  • Feelings of anxiety, worry, and fear are constant and lead to other common health conditions such as headaches, stomach issues, or heart palpitations.
  • Dramatic changes in mood, irritability, and emotional outbursts that seem severe or extreme.
  • Loss of interest in activities, withdrawing from social situations, or needing more energy or motivation.
  • Change in sleep patterns or struggling with insomnia
  • If there is a drastic change in weight
  • Thoughts and feelings of worthlessness and, in severe cases, thoughts of harming oneself or suicide.

How To Boost Mental Health

Here are seven tips for elevating your mood, building resilience, and enjoying life more. Let’s get started:

Tip 1: Prioritise Self-Care

“Self-care” refers to the activities you engage in to maintain your physical, emotional and mental well-being. It involves setting aside time for activities that nourish and rejuvenate you to cope with the stresses of your daily life.

Importance of Self-care

Prioritising self-care is essential for your mental health because you often neglect your self-care needs and become overwhelmed, stressed, and burnt out. This can lead to various mental health problems, such as anxiety, depression, and insomnia. Therefore, by prioritising your self-care, you can prevent these issues from arising and maintain your overall well-being.

Some examples of self-care activities include: taking a warm bath, reading a book, practising yoga, meditation, walking in nature, getting a massage, or indulging in some hobby. It doesn’t matter how elaborate or straightforward your self-care activities are as long as they make you feel good.

Tip 2: Practice Mindfulness

Mindfulness is a mental state achieved by focusing on the present moment while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations without judgment or resistance. It involves fully engaging in the current experience without being distracted by external or internal stimuli.

Benefits of Mindfulness:

There are numerous benefits to practising mindfulness, including the following:

  • Reduces stress and anxiety
  • Improves mental clarity and focus
  • Regulates emotions more effectively
  • Improves relationships and communication
  • Boosts empathy and compassion
  • Enhances creativity and problem-solving abilities
  • Improves physical health, including lower blood pressure and reduced chronic pain.

Techniques for Practicing Mindfulness:

There are many techniques for practising mindfulness, including:

  • Mindful breathing: Concentrating only on the sensation of breathing in and out while letting go of all other thoughts.
  • Body scan: Paying attention to the sensations in different body parts, from head to toe.
  • Mindful meditation: Sitting quietly and focusing on breathing while acknowledging and accepting any thoughts or emotions that arise.
  • Mindful movement: Practicing yoga, tai chi, or other forms of gentle movement while focusing on the present moment and bodily sensations.
  • Mindful eating: Paying attention to the taste, texture, and sensation of food while eating without being distracted by other activities.

Tip 3: Exercise Regularly

Benefits of Regular Exercising:

Exercise is beneficial not only for our physical health but also for our mental health. Exercising regularly improves mood, reduces anxiety and depression, increases self-esteem, and promotes better sleep.

Types of Exercise

We can engage in many different types of exercises, including aerobic exercises such as running, cycling, or swimming, strength training exercises such as weight lifting or bodyweight, and mind-body exercises such as yoga or Pilates. It’s essential to choose an activity that we enjoy and that suits our physical abilities and preferences.

Tips For Starting an exercise routine:

If you’re just starting with exercise, it’s important to start slowly and gradually increasing the intensity and duration of your workouts. You can also try different activities to find what works best for you. Setting realistic goals and tracking your progress is also vital to stay motivated.

Here are some tips for starting an exercise routine:

  • Start small: Begin with short and simple workouts, such as a 10-minute walk, and gradually increase the duration and intensity.
  • Find a workout buddy: Exercising with a friend or family member can help you stay motivated and accountable.
  • Make it enjoyable: Choose an exercise you enjoy and look forward to doing. This will make it easier to stick to your routine.
  • Set realistic goals: Set achievable goals and track your progress. This will help you stay motivated and see the benefits of your hard work.

So, incorporating regular exercise into your routine improves your mental health and overall well-being.

Tip 4: Get Enough Sleep

Importance of Sleep:

Sleep is essential for physical and mental health, and lack of sleep can significantly impact our mood, cognitive function, and overall well-being.

Getting enough sleep is important for our mental health because it allows our brains to rest and recharge. It can also help regulate our emotions and reduce stress levels. On the other hand, chronic sleep deprivation has been linked to an increased risk of depression, anxiety, and other mental illnesses.

Tips For Better Sleep:

Here are some suggestions for getting better sleep:

  • Stick to a schedule: Go to bed and wake up at the same time every day, even on weekends. This will help regulate your body’s internal clock and improve sleep quality.
  • Create a relaxing sleep environment: Ensure your bedroom is cool, quiet, and dark. Use comfortable bedding and limit using electronic devices before bedtime.
  • Avoid caffeine and alcohol: Caffeine and alcohol can disrupt sleep patterns, so it’s best to avoid them before bedtime.
  • Exercise regularly: Regular exercise can improve sleep quality and help you fall asleep faster.
  • Practice relaxation techniques: Try deep breathing, meditation, or progressive muscle relaxation before bed to help calm your mind and promote better sleep.

Getting enough sleep is crucial for our mental health and well-being. Following these tips can improve your sleep quality and promote better mental health.

Tip 5: Eat a Balanced Diet

Importance of Nutrition on Mental Health:

Our food plays an essential role in our physical and mental health. A diet high in nutrients and balanced in macronutrients, such as protein, carbohydrates, and healthy fats, can improve our mood, energy levels, and overall well-being.

Regarding mental health, nutrition is critical because omega-3 fatty acids, vitamins D and B, have been shown to improve mood and cognitive function. Conversely, diets high in sugar and unhealthy fats, like processed foods,  increase the risk of depression.

Foods to Eat and Avoid:

Try your best to eat the following foods:

  • Fruits and vegetables as they provide essential vitamins, minerals, and fibre.
  • Lean protein, e.g. chicken, fish, and tofu.
  • Whole grains, e.g.brown rice, quinoa, and whole wheat bread.
  • Healthy fats, e.g. avocados, nuts, and olive oil.

Try by all means to avoid the following foods:

  • Processed foods, e.g. sugary snacks, chips, and fast food.
  • Excessive sugar, e.g. candy, soda, and other sweetened beverages.
  • Unhealthy fats, e.g. trans fats found in processed foods and fried foods.

Tips for Maintaining a Balanced Diet:

Here are some suggestions for maintaining a balanced diet:

  • Plan your meals: Planning your meals can help you make healthier choices and avoid impulse eating.
  • Eat mindfully: Pay attention to your body’s hunger and fullness signals, and eat slowly and mindfully.
  • Avoid skipping meals: Skipping meals can lead to overeating and poor food choices later in the day.
  • Stay hydrated: Drinking enough water can help improve mood and cognitive function.

Following these tips and maintaining a balanced diet can improve your mental health and overall well-being.

Tip 6: Engage in Hobbies or Activities You Enjoy

Importance of Hobbies and Activities on Mental Health:

Hobbies and activities provide a sense of pleasure and fulfilment and can also positively affect our mental health. Here are some hobbies and activities to get you started:

  • Creative activities: Engage in creative activities such as painting, drawing, or writing.
  • Outdoor activities: Spend time outdoors by hiking, gardening, or playing sports.
  • Learning activities: Learn a new language, take a cooking class, or enrol in an online course.
  • Social activities: Participate in game nights, book clubs, or volunteer work.
  • Physical activities: Engage in dancing, cycling, or swimming.

Making time for these activities and prioritising them in your daily life is essential.

Tip 7: Seek Professional Help When Needed

Signs You May Need Professional Help:

Sometimes, despite our best efforts, we may still struggle with our mental health. Seeking professional help is a courageous step towards improving our mental health and overall well-being.

Here are some signs that you may need professional help:

  • Persistent feelings of sadness or hopelessness
  • Inability to perform daily activities or tasks
  • Difficulty concentrating or making decisions
  • Thoughts of self-harm or suicide
  • Changes in appetite or sleep patterns
  • Increased use of drugs or alcohol

Types of Mental Health Professionals:

Psychologists, psychiatrists, counsellors, and social workers are among the mental health professionals who can provide you with needed support and treatment. These professionals have specialised training and can offer a range of treatments, including therapy, medication, and other interventions.

Benefits of Seeking Professional Help:

Seeking professional help can have many benefits, including:

  • Increased self-awareness and insight into your mental health
  • Improved coping skills and strategies
  • Reduced symptoms of mental health disorders
  • Improved relationships and social connections
  • Increased overall well-being and quality of life

It’s important to remember that seeking professional help is a sign of strength, not weakness. If you are struggling with your mental health, contact a mental health professional for support and guidance.

Trust Zarcare for all your mental health care needs!

It is now possible to find professionals from the comfort of your home with the help of Zarcare, where you can find many healthcare professionals who can guide you.

Frequently Asked Questions

Connecting with others can help boost mental health by providing a sense of belonging and social support. It can also help reduce stress and improve mood.

Examples of activities to stay active and boost mental health include: going for a walk, practising yoga, dancing, or participating in team sports.

Mindfulness can help reduce stress, improve emotional regulation, and increase feelings of well-being. It can also help improve concentration and focus, improving mental health outcomes.