Since the Covid Pandemic has impacted so many people’s live, it has caused a great deal of trauma amongst many communities around the world. Not only are people getting sick, but because of the shutdown of our economy, people are worried and stressed about their jobs, education and financial health. Compile this with the fact that many people are unable to do the normal things they are accustomed to, it has taken a toll on our mental health.
Good mental health is the assurance of having a fulfilling and well-balanced life. A healthy mind also makes it possible to enjoy the small joys of life. In a constantly evolving world which very often neglects our true biological needs, we must know how to adapt. Failure to adapt can generate stress, which in the long run can affect our mental health. Knowing how to take care of yourself is therefore important, but in what way?
Maintaining your sanity is a daily job. Otherwise, it can lead to many mental health issues in students from depression, anxiety, or even schizophrenia. While it is rare, schizophrenia is a brain disorder that can cause hallucinations, lack of motivation, and brain fog. Still, it is better to be aware about this topic and students can learn about schizophrenia with a collection of essays. This is why it is critical that you not put things off to the last minute and avoid your mental health. Generally speaking, people’s emotional well-being deteriorates because they avoid their problems in life hoping they will just go away on their own.
Good habits for a better balance
A good balance between the various aspects of life, namely physical condition, spiritual, emotional, moral, financial side and social aspect is essential for mental health.
To begin with, it is advisable to adopt a good lifestyle. Whether you are at home or at college, take the time to eat healthy. Healthy eating does not mean the “ridiculous” healthy eating that you hear everywhere, including from the mouths of so-called health experts. Eating healthy means eating efficiently, that is to say consuming foods which by their nature and nutritional quality have a real impact on our body and our brain .
Sleep is also an essential aspect for our mental health. Bad sleep will lead to a loss of the functional capacities of our nervous system and therefore by extension of our mental balance. Lack of sleep also leads to impaired memory and academic performance.
To have a good quality of sleep, remember to go to bed at a reasonable time and for the most fragile people, avoid non-native electromagnetic radiation (FME) and in particular blue light at night (especially the light emitted by devices such as than computers, television, cell phones and tablets). This will allow the body to synchronize with the circadian rhythms and therefore lead to a more adapted secretion of melatonin. Meals should be taken earlier in the evening and food avoided four hours before midnight, especially in winter.
If possible, exercise every day. Exercising relieves tense muscles, helps detoxification and releases endorphins in the body. Remember that endorphin is a neurotransmitter that promotes well-being while reducing stress reactions in the body. You can also do other calmer activities such as yoga, meditation, or walking. We are all stressed – by work, relationships, study or other aspects of our lives. It’s normal. But we can take action to manage this stress and compensate for it with positive experiences.
Here are 10 tips for improving your mental health. Try to see how you can fit them into your routine.
- Get moving.
Physical activity reduces anxiety and depression. Whether running, skiing or gardening , getting active is a great way to relax your mind after a hard day in college, where your brain activity went off the scale. Don’t have time to hit the gym? Try out the videos and apps that will help you burn off energy without leaving your living room.
- Limit caffeine and alcohol.
By eating well, you are doing your body and mind a favor. Avoid consuming too much caffeine because, according to the Center for Addiction and Mental Health (CAMH), it can affect your sleep and increase your anxiety. On the alcohol side, also drink in moderation: this is a known factor in depression . If you often have a drink in your hand, know that there are effective ways to reduce your consumption .
- Reduce your stress at study.
Stress at college can quickly add up. By finding ways to balance your academic life and make it less stressful, you will avoid burnout . Prevention takes many forms. For example, you can confide in a trusted colleague or practice a hobby. You can also focus on the aspects of your study that give you the most satisfaction. If you are having difficulty, try talking to your teacher directly to find ways to adapt your assignments?
- Devote time to a good cause.
People who volunteer show better mental health. According to a study by BioMed Central Public Health, the positive benefits of volunteering are especially significant when you do it for altruistic reasons. Participants who were willing to help others through volunteering were more satisfied with their lives and less depressed.
- Bond.
Dinner with friends is a great way to spend an evening. Friendships can also promote longevity . Throughout life, social ties have multiple effects on health. Regardless of age, telling friends about your problems is good. After about 50 years, a large circle of friends even seems to protect against hypertension and inflammation. In summary? The efforts to create a friendship are worth it. And beware of social media, although some people bond through social media, it can have the opposite effect on others and make you feel more lonely than you really are.
- Slow down.
When the pace of life races, so does your brain. Slowing down to focus on the present moment can reduce stress and anxiety . Take time during the day to meditate. Your mind will learn to dwell in the present. The Canadian Mental Health Association (CMHA) also recommends reducing distractions. For example, put your phone away when chatting and pay attention to what you see and what you hear.
- Have fun.
When you set goals, chores and daily life, it’s easy to forget to plan for fun times. They are nevertheless very profitable. Laughter has real benefits for the immune system, pain and mental health, according to ACSM.
- Get enough sleep.
If you are feeling irritable, your sleeping habits may be the cause. Sleeping well promotes alertness, productivity, attention and happiness. There are simple rules you can follow to get the best sleep possible , like setting a schedule and limiting screen time. If you have insomnia, get up and do something else for a while. If nothing works, talk to your doctor or consider solutions like cognitive behavioral therapy.
- Be kind to yourself.
If you’re having a bad day, tell yourself it happens. There are tools available to help you redirect negative thoughts that can hurt your morale. CAMH recommends that you keep in mind that no one is foolproof. Say you forgot to send an email. You tell yourself it’s stupid of you. Then take a minute to be less harsh on you. Treat yourself like you would treat a friend. It may be helpful to write down your automatic thoughts in a journal.
- Get help when you need it.
If you notice significant changes in your behavior, mood, or productivity, you may need a therapist . Don’t wait to ask for help. According to the Sun Life Barometer 2019, fewer Canadians turn to a healthcare professional for mental health issues. In fact, 64% of Canadian workers said they had spoken to such a professional about their mental health. This is a decrease of 7% compared to 2017. In Canada, various mental health specialists will be able to support you, such as psychologists, psychiatrists and social workers. You can start by discussing it with your family doctor or finding a psychologist
Learn to deal with stress!
Physical activity is one of the best ways to release the excess energy that generates stress. An active person is less likely to compromise their mental health. She is therefore less vulnerable to psychosomatic illnesses and emotional problems.
Good nervous health very often conditions good mental health. Unfortunately, this is an aspect that is very often unknown and overlooked these days.
It is important to know that all our instinctual and emotional balance is based on very high precision nerve centers located at the base of the brain.
However, these nerve centers, by hereditary predisposition, physical or emotional shocks, become disordered in more than 80% of the population causing functional disorders and in particular anxiety disorders which can affect our mental balance over time.
On a daily basis, learn to take full advantage of the present moment. Try to have a good sense of humor. Indeed, laughter can have a positive effect on mental health. Don’t neglect your hobbies because they help keep your brain active. In the evening, try to remember the happy times of the day. Give meaning to your life by having a goal that motivates you to get up in the morning and above all have a good opinion of yourself. Focus on your strengths and train yourself to assert yourself.
