by George J. Newton,
Contributing Author, Conscious Reminder
Now that the New Year is here, did you have any resolutions in mind? If so, is minding your mental health one of your resolutions in 2021? If not, then we have you covered!
If you want to start off the New Year right, then consider how your mental health is doing. A study from the Mental Health First Aid (USA) reported that the number one common mental illness in the US was anxiety disorders , which affected 40 million adults in 2020 (18.1% of the population).
But you want this year to be better, right?
So, if you want to optimize your mental health, here’s a quick guide to do just that! Read on!
Start With Breathing
First, learn to breathe. When things get tough, it’s important to compose yourself before you take the next step. Take a moment to observe how you’re breathing. Take it slow, by inhaling and exhaling. From there, focus on breath and how your lungs are responding to each inhale and exhale.
Do Mindful Exercises
Mindful exercises can help you change how you focus, sleep, and feel throughout your day.
Mayo Clinic lists some examples of mindful exercises that you can try today:
- Paying attention to your surroundings (i.e. seeing, smelling, etc.)
- Accepting yourself, as in treating yourself as if you were your own friend
- Sitting meditation, in which you sit in a comfortable position and focus on your breathing
- Walking meditation, in which you walk slowly while you bring awareness to your surroundings
Take Care Of Yourself
It’s important to make sure that YOU – yes, you – are okay. That means treating yourself every so often, so that you’re happy. Doing this can help you better understand your body and mind, and when it’s time to have a break from the stresses in life. So, go ahead and order that cake you’ve been eyeing every weekend! Treat yourself,” suggests Anna Verson, a writer at Dissertation writing service .
Practice Healthy Eating
In addition to breathing and mindful exercise, it’s also imperative to ensure a healthy diet. That means eating foods that help reduce stress, according to Nourish! (WebMD):
- Vitamin C (i.e. oranges)
- Complex carbs (i.e. whole grain breads, pasta, and breakfast cereals)
- Omega-3s (i.e. salmon and tuna)
- Nuts (i.e. almonds)
Healthy foods like these can make a world of a difference in your mood, memory, and focus.
And, they can help you improve your calorie intake.
Create A Daily Routine
Having a daily routine (and sticking with it) can help you stay focused on the things that matter the most. Even a simple affirmation like “Today is a new day!” can get you up and ready to face the day.
According to Healthline, exercise can help reduce stress in the following ways:
- Lowers stress hormones (i.e. cortisol)
- Releases endorphins (which act as natural pain relievers)
- Improves sleep quality, AND
- Boosts your confidence
With that said, here are some great exercises to start today:
Get Plenty Of Sleep
Speaking of sleep, pay attention to how you sleep. Chances are, your sleep patterns might be out of whack, due to copious amounts of stress. That’s considered insomnia – a common sleep disorder that comes from stress. Therefore, make sure to get plenty of sleep – around 7 to 9 hours is ideal.
Do Memory Exercises
Having a good memory is vital to going about your day. In that case, consider doing some of these memory exercises, as suggested by Everyday Health:
- Playing music
- Learning a foreign language
- Learning a new sport
- Learning how to cook
- Creating lists (i.e. groceries)
Learning a new skill (like the ones listed above) can help you have better memory in your everyday life.
Gratitude Is Number One!
Finally, practice gratitude. Forbes suggests that practicing gratitude in your life comes with the following benefits:
- Let’s you have more meaningful relationships
- Improves your physical health
- Improves your psychological health
- Improves empathy, and reduces aggression
- Improves sleep
- Boosts self-esteem, AND
- Improves mental health
So, you see, mental health is something that should be addressed, even as the New Year begins.
By using this quick guide, you’ll be able to have a healthier mental wellbeing, which will help you deal with almost any stressful scenario that might come up. At least then, you’ll know what to do now.
We hope that this guide helps you on your way to starting the New Year right – stress-free and healthier! Have a happy New Year!
About the Author: George J. Newton is a writer and editor at Custom Coursework and Dissertation writing service. As a business development manager, he helps companies improve their strategies and concepts.
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