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Oct 29, 2021 · If you love metal, listening to it can provide numerous benefits for mental health and wellness. Many fans may be energized by its powerful sound and find solace in emotionally...
- Reframe unhelpful thoughts. The way we think, feel and behave are linked. Sometimes we develop patterns of thoughts or behaviours that are unhelpful so recognising them, and taking steps to think about things differently, can improve your mental health and wellbeing.
- Be in the present. If we take time to be aware of ourselves and be in the present moment, noticing our own thoughts and feelings, and the world around us, we can gain a better perspective.
- Get good sleep. Good-quality sleep makes a big difference to how we feel mentally and physically, so it's important to get enough. Video: Tips for sleeping better.
- Connect with others. Spending quality time with friends or family, talking to someone about how we are feeling or finding ways to help other people can all help stop you from feeling lonely and improve your mental health and wellbeing.
- Move at your own pace. There are lots of ways to be active – and you do not need to be an athlete. Find ways to move that you enjoy and that fit in with your daily routine, health and lifestyle.
- Keep going. Setting goals can help with motivating us to stay active. For example, use a pedometer to check how many steps you're doing each day and then set a higher goal for the following week.
- Get a regular fix of feel-good hormones. It's better to keep your exercise regular if you can. This means you will get a regular dose of those feel-good hormones that we produce when we're active, to help keep your mood lifted for longer.
- Use physical activity to switch off. Physical activity can be a great way to switch off from worries or stress. Just a few minutes of moving can make a big difference to your mental wellbeing.
Studies have suggested a link between listening to heavy metal and increased suicide risk or desensitisation to violence, but these have often failed to take account of outside factors, such aspoor family relationships, drug abuse and feelings of alienation.
- Overview
- 1. Get restful sleep
- 2. Cut back on social media
- 3. Strengthen your relationships
- 4. Move your body on your own terms
- 5. Savor nutrient-rich foods
- 6. Know when to take it easy
- 7. Make time for rest
- 8. Get some sunshine
- When to reach out
Mental health is a widely discussed concept, these days. You might notice discussions about mental health online, in conversation, on your favorite show, or any number of other places.
But widespread, frequent use of any term can lead the meaning to become blurred, if not misinterpreted entirely. So, if you come across the term often but still have some uncertainty around exactly what “mental health” refers to, you’re definitely not alone.
“Mental health is about the functionality of your brain and all that impacts it,” says Oludara Adeeyo, a psychiatric social worker and author of “Self-Care for Black Women.”
In a nutshell, mental health includes your psychological and social well-being. It also encompasses your emotional health, or your ability to name, address, and regulate your emotions.
Many factors play a part in mental health, some of which you can’t control, such as genetics, life experiences, and family history.
But you do have influence over a wide portion of your mental health, notes KC Davis, a licensed professional counselor and author of “How To Keep House While Drowning.”
Sleep isn’t just a nonnegotiable for physical health. It also plays an essential role in mental health.
One 2021 study included data from 273,695 adults in the United States. The researchers found that people who averaged 6 hours of sleep or less per night were about 2.5 times more likely to report frequent mental distress than those who averaged more than 6 hours of sleep.
The quality of your sleep matters, too: Disrupted sleep can contribute to mental health symptoms.
To get enough high quality sleep, try starting with these habits:
•Avoid caffeine after 3 p.m.
•Try to wake up and go to sleep at the same time every day.
“Constantly consuming information about other people’s lives may cause someone to compare themselves and promote feelings of low self-worth, which increases feelings of anxiety and depression,” says Adeeyo.
To spend less time on social media, try to:
•keep your phone in a drawer or outside your bedroom while sleeping
•make a list of alternate, more meaningful activities to replace your usual scrolling sessions
•turn off notifications or delete social apps from your phone
Learn more about building a healthier relationship with social media.
Humans are social creatures, and strong relationships can have a positive influence on your mental health in various ways.
Friendships, for example, can:
•ease feelings of loneliness
•make it easier to get emotional support
•add meaning to your life
You have plenty of options for cultivating positive connections and nurturing your friendships:
Exercise offers a range of mental health benefits, including:
•relieving stress
•lifting mood
•helping you fall asleep faster and sleep longer
•helping you manage symptoms of depression and anxiety conditions
Movement can involve something different for every person, and it doesn’t have to mean going to the gym — unless you genuinely want to. Instead, make movement enjoyable for you by opting for physical activities that work best for your body, health, and preferences.
Certain foods can also affect your mental health. To support improved mental health, try expanding your current diet to include foods packed with mood-boosting nutrients like:
•berries
•bananas
•beans
•whole grains
•fatty fish, like salmon
On difficult days, you might find it tough to do any of the above, which might make you feel even worse.
At times like these, Davis encourages turning to compassionate, more accessible strategies, like:
•creating a hygiene kit when you can’t shower — think dry shampoo and cleansing body wipes
•setting a timer to clean something for just 5 minutes
•buying a prepackaged meal when cooking anything feels close to impossible
A similar approach you can try? Commit to taking one small step every day.
While what constitutes “rest” may vary from person to person, it generally means giving your mind and body the opportunity to unwind and restore.
Do you find it challenging to relax and feel rested?
Rosie Acosta, meditation and yoga teacher and author of the book “You Are Radically Loved,” offers yoga Nidra, a sleep-based meditation, as one option to try.
She recommends the following steps:
•Lie on your back with your hands by your sides. Spread your feet apart — the distance of your hips, or a bit wider.
•Think of being relaxed, yet present. You feel calm, but still aware.
“The sun is a great source of vitamin D, and studies show it can improve attitude and mood,” says Taylor.
Your outdoor time doesn’t have to be long, either. As Taylor notes, “Five minutes of blue skies can do your mind and your heart some real good.”
Stuck inside all day? If you have several minutes, Taylor recommends:
•taking a quick walk
•sitting in your backyard
•standing outside breathing in the fresh air
The strategies above can help improve mental well-being, but they can’t “cure” any mental health conditions.
To put it another way, making changes in your habits may not always relieve persistent mental distress. Working with a therapist, however, can be a particularly powerful way to improve mental health.
You can consider professional support at any time. You don’t need to have depression, anxiety, or any specific mental health symptoms to benefit from therapy.
That said, reaching out becomes particularly important if:
•you’ve experienced a stressful or traumatic event
•you feel more upset, anxious, or sad than usual
- Margarita Tartakovsky, MS
Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life. 1. Connect with other people. Good relationships are important for your mental wellbeing.
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Jan 1, 2020 · Modern brain science has a lot to say about what helps protect us given the risk factors of today. Here are 20 strategies to practice regularly to shield and sustain you: 1. Recognize you are not a...
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