How do you become more alert and happy, improve your mental abilities and find peace of mind? Every person in today’s world needs to know how to cope with everyday stress. Some useful tips from professionals.
Unfortunately, it often happens that a person gets overworked at work, gets a lot of stress and negative events in his life. Psychologists recommend in this case to think about a long-term move to another city or country. New experiences, new acquaintances – this is what a person in a depressed state need. Especially if we are talking about moving to a place that has long dreamed of. For example, to Hawaii. Very often people choose this place to move, because it is very peaceful, a great climate and incredibly beautiful nature.
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Exercise helps to improve sleep, make you more restful and increase the production of endorphins, which boost your mood.
You don’t have to engage in high-intensity interval training to reap the benefits of exercise. According to recommendations from the National Institute of Mental Health, 30 minutes of walking each day is enough to improve mood and reduce stress. In addition, as little as five minutes (that’s the length of one song) of aerobic exercise, or cardio, can help reduce anxiety (according to the ADAA).
However, for maximum effect, the U.S. Department of Health recommends 150 minutes of low-intensity exercise (walking or biking) or 75 minutes of more intense exercise (running) per week.
Make Sure You Get a Healthy Night’s Sleep
Another study showed that people who suffer from insomnia are four times more likely to become depressed over the next three years. Scientists have found that a person needs 7 to 8 hours of sleep for normal brain function.
However, time is not the only indicator of sleep quality. If you wake up 10 or 15 times a night, you won’t feel like you got a good night’s sleep and rested. If you are familiar with this problem, try practices that can help you get a better night’s sleep, such as meditation.
Exercise every day, eat well-balanced meals and try to eliminate things like caffeine, alcohol and smoking that can negatively affect sleep. The bedroom should be dark, cool, and quiet.
Keep in Touch With Loved Ones
Holidays and family gatherings used to be major sources of holiday stress. The demands of maintaining distance and isolation have made it difficult to spend time with loved ones.
Since many people are tired of daily Zoom meetings, you can find new and unusual ways to connect with loved ones. Corresponding with relatives, playing online games together or participating in virtual cooking classes can create a sense of intimacy. Try to choose positive topics of conversation with your loved ones more often – this will help improve your mood and keep loneliness from overtaking you.
In addition, virtual communication is especially important for seniors, as they may feel more isolated than usual during the holidays. A simple phone call will be enough to lift their spirits.
Plan an Escape From Routine
It could be a trip to the woods with friends or a trip to the tropics. The very anticipation of a vacation and the anticipation of something nice can make you happier for eight whole weeks!
Learn New Things
Studying is another way to support mental health, according to the U.K. National Health Service.
The NHS claims that people who continue to study after school and university report higher levels of well-being and the ability to cope with stress. Setting goals and achieving them can lead to a positive sense of self-satisfaction. Learning often involves interaction with others. It can also increase your well-being by helping to build and strengthen social relationships.
By the way, keep learning throughout your life: sign up for a cooking class or try mnemonic techniques, take a first aid course or learn how to advertise on social media. Most importantly, learn something new every day.
Benefits for the Brain
Eat a few pieces of bitter chocolate every few days to increase brain power. The flavonoids, caffeine, and theobromine in chocolate are thought to increase alertness and mental performance.
If you’ve ever experienced excessive anxiety, stress, or depression, you’re probably familiar with the onslaught of endless negative thoughts. One of the best ways to combat this is to practice gratitude.
There are countless ways to practice gratitude. One simple and effective way is to keep a gratitude journal every morning or evening. Take 10-15 minutes to write down small or large moments and things you are grateful for. Try to list 3 to 10 things. It could be your family, work, nice weather, or a compliment from a coworker. As studies show, this method really works.
Maintain Healthy Relationships
Loneliness is an epidemic in today’s world. More people than ever are feeling isolated, anxious and depressed. One study found that loneliness has the same effect on life expectancy as obesity or smoking, shortening it by 15 years.
Having strong interpersonal connections benefits us in many ways. It helps us see ourselves as part of society, gives life meaning, makes us feel important, and keeps us confident that we have people we can rely on in times of need.
Judging by current trends, the mental health of the human being of the future is under threat. In addition, people pay less attention to it compared to the physical one. By following the tips listed above, you can help your brain stay healthy and functioning:
- Maintain existing relationships and make new friends.
- Use social media with caution.
- Get seven to eight hours of sleep a night.
- Get at least 2 hours (or 15 to 20 minutes a day) of exercise a week.
- Learn new skills.
- Practice gratitude.
These tips don’t require too much of your time, but have many additional benefits.