Q U O T E S: I am becoming Better With each day

2nd: Don't let your happiness fall victim to your overthinking. 

S E G M E N T: Ways to improve Your Mental Health

We've discussed What's Mental Health?, Myths & Facts About Mental Health, What Factors Affect Your Mental Health, & our most recent episode we covered The Different Mental Disorders, and with this episode we'll be covering "Ways Improve Your Mental Health" 

1. Make Social Connection A Priority

- Face to Face is key when making a social connection. Phone calls and social networks have their place, but few things can beat the mood-boosting power of quality face-to-face time with other people. Strong family ties and supportive friends can help you deal with the stresses of life. Friends and family can make you feel included and cared for. They can offer different views from whatever’s going on inside your own head. They can help keep you active, keep you grounded and help you solve practical problems. In-person social interaction with someone who cares is one of the most effective ways to calm your nervous system and relieve stress.

2. Exercise 

- Staying active is as good for the brain as it is for the body. Regular exercise or activity can have a major impact on your mental and emotional health, relieve stress, improve memory, and help you sleep better. 

Exercise also keeps your other vital organs healthy.

Experts say most people should do about 30 minutes’ exercise at least five days a week.

Exercising doesn’t just mean doing sport or going to the gym. Walks in the park, gardening or housework can also keep you active.

3. Diet 

- There are strong links between what we eat and how we feel, for example, caffeine and sugar can have an immediate effect.

But food can also have a long-lasting effect on your mental health. Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body.

A healthy balanced diet includes:

lots of different types of fruits and vegetables

wholegrain cereals or bread

nuts and seeds

oily fish

plenty of water.

Foods that can support your mood include fatty fish rich in omega-3s, nuts (walnuts, almonds, cashews and peanuts), avocados, beans, leafy greens (spinach, kale and Brussels sprouts), and fresh fruit such as blueberries.

Eat at least three meals each day and drink plenty of water. Try to limit how many high-caffeine or sugary drinks you have, and avoid too much alcohol.

4. S L E E P

- One way to get sleep better is to take a break from the stimulation of screens — TV,  phones, tablets or computers — in the two hours before bedtime. I'm sure you heard that 8 hours of sleep a night is key but 6-8 hours is more realistic so that you can have that mental balance. I've been neglecting my sleep and this week I took a nap and it energized me mentally.

5. Find Your Purpose & Meaning

- This is different for everyone. You might try one of the following:

Engage in work that makes you feel useful

Invest in relationships and spend quality time with people who matter to you

Volunteer, which can help enrich your life and make you happier  

Care for others, which can be as rewarding and meaningful as it is challenging 

H o u s e k e e p i n g  i t e m s

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