How to Maintain Mental Wellbeing in the Current Times

The World Health Organization estimated that 438 million people suffer from depression, anxiety and other mental disorders in the world today, affecting their overall happiness and wellbeing. However, there are many simple things you can do to maintain your mental wellbeing, no matter what time of year it is or what else may be going on in your life. Ahead are some cues on how to maintain mental wellbeing in the current times

Diet:

Eating foods high in magnesium such as dark chocolate can help maintain healthy brain function. Foods rich in omega-3 fats like walnuts and salmon are good for reducing inflammation which can contribute to conditions such as depression.

Sleep:

Getting an adequate amount of sleep is one of those things that has a profound effect on your overall mental wellbeing. Sleep deprivation has been linked to everything from depression, anxiety, and cognitive impairment to irritability and impulsivity. Inadequate sleep even reduces immune function—and it’s tough to keep your wits about you when your body is fighting off illness! Aim for at least 7 hours of quality sleep each night, and if you can do so comfortably every night—great!

Meditation:

As many of us are waking up with our phones at an earlier hour than ever before, we have already had a full day’s worth of bothering others and being bothered by messages and news before we even leave our beds. Try waking earlier and taking 10 minutes to set your intentions for the day, before you have even reached for your phone. It is important that we try to limit screen time, taking breaks from checking email or social media for at least 30 minutes each day. In addition, it is helpful to start incorporating some mindfulness into your daily routine by practicing mindful breathing throughout your day. This can be done simply by sitting still (whether in your car or on a bus) and spending 15-20 seconds focused on taking deep breaths; if you get distracted, bring yourself back to those deep breaths. Through these methods you can feel more in control and regain self-control through regulating your emotions.

Reflection:

Taking time each day to reflect, even if it’s just ten minutes, has been shown to reduce symptoms of depression by over 20%. You can use your reflection time each day however you would like. Some examples include journaling or meditating but whatever way you choose try not to skip it or shorten it without trying first.

Avoid comparing yourself with others:

It’s human nature to compare ourselves with others, but trying to compete with other people only results in negative emotions. Instead of comparing yourself, focus on your personal goals and work towards them each day. You’ll be more likely to maintain mental wellbeing when you’re feeling empowered and inspired by your own efforts. Feeling stuck? These simple tips can help you get out of a rut. Try these four easy-to-implement strategies to ensure you stay happy: Eat well, exercise regularly, sleep well and nurture relationships that make you feel good.

Social media:

If you spend any time on social media (and chances are, you do), it can be easy to feel like all of your friends are leading happier and more productive lives than you. But keeping up with everyone else’s highlight reels doesn’t paint an accurate picture of what’s going on in people’s lives. If you want to maintain mental wellbeing, consider taking a break from social media or at least making a point of not comparing your life to others’. And if you find yourself falling into that trap too often, don’t beat yourself up over it—the fact that you recognise those behaviors is half the battle. Recognising your thought patterns is key; once you identify them, talk yourself out of that line of thinking as quickly as possible so you can return to living a fulfilled and contented life.

Learn to say no:

Saying no is one of the biggest challenges most people have when it comes to managing their time and workload. But you don’t need to be pulled into everything that comes your way. You are not required to attend every meeting, volunteer for every committee, or even answer every email or message right away.

Exercise:

One of the best ways to maintain mental wellbeing is exercise. We know that exercise, especially aerobic activity, raises a person’s feel good hormone called serotonin. Serotonin is also responsible for regulating our mood. As we begin and continue an exercise routine, our overall health improves which helps with better concentration and energy levels.
Make physical activity part of your routine, even if it’s just 10 minutes a day. Plus, when you exercise regularly, you’ll have more energy and make healthier choices that impact your mental health and wellbeing. Whether you run or go to yoga, pick something you can enjoy on a regular basis (at least four times a week) so that it becomes part of your routine and something that gives you energy. Most importantly, stick with it!

Take a bath instead of having a shower:

If you find that your everyday stresses are getting to you, try taking a bath instead of a shower. When you take a bath, there’s less likelihood of rushing through it and cutting yourself off from outside stimuli; by shutting off most of your senses, as opposed to just your sight (like when taking a shower), you can better focus on clearing your mind.

Do something creative once a week:

In today’s fast-paced world, it can be easy to fall into a predictable routine. This can lead to mindless living and a lack of fulfillment—both at work and at home. To keep your mind happy and healthy, make an effort to do something creative every week.