Today, April 7, all supporters of a healthy lifestyle, people who care about their bodies, can join the World Health Day, which is closely related to mental health.
In a comment to UNN, psychologist, consultant in the method of cognitive-behavioral therapy Kateryna Kononova said that mental health is not only the absence of mental illness, it includes a person’s ability to adapt to change, social and communication skills, the ability to effectively cope with stress and problems, and to find a balance between work and rest.
According to the psychologist, stressful events happen in everyone’s life, but how we cope with them depends on our mental health. A person who constantly cares about and supports it is able to adequately respond to such complex challenges, maintains inner balance, has adequate self-esteem, and maintains social connections.
Many factors influence mental health, including: genetic characteristics of the human nervous system, hormonal background, type of temperament, upbringing, way of thinking, acquired experience, social connections, living conditions, sense of security
According to her, people who have social support and care about their health are less prone to mental health problems.
Factors such as chronic stress, constant overwork, social isolation, addiction to social networks, financial problems, smoking and excessive alcohol consumption, poor nutrition and sleep can worsen a person’s mental state. Mental health problems can manifest as excessive anxiety, apathy, loss of interest in life, sleep problems, depression, and can also affect a person’s physical health (increases the risk of cardiovascular disease, digestive problems, and disrupts the immune system).
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When to seek help
You should seek professional help if the symptoms bother you for more than two weeks:
- sleep problems;
- loss of appetite;
- loss of interest in things that used to bring pleasure, or life in general;
- feelings of anxiety;
- difficulty concentrating;
- constant feeling of fatigue, even after rest, which affects your productivity;
- decreased self-esteem and self-confidence;
- thoughts of self-harm or death.
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How to support mental health
Balanced diet and healthy sleep
Proper nutrition is necessary to maintain vitamins and minerals in the body, which is important for brain function and energy maintenance. A deficiency of some important elements for our body can increase the risk of anxiety and depression.
Sleep is important for regulating hormonal levels, which affects mood and energy throughout the day. Healthy sleep allows the body to recover, the nervous system, and reduce accumulated stress.
Physical activity
Physical activity stimulates blood circulation, improves brain function, helps release tension, and promotes self-discipline. Also, regular activity helps reduce anxiety, improves sleep and appetite, and is generally an important factor in good mood.
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Maintaining social connections
People who are good at maintaining social connections cope better with stressful situations. Having support from friends and family is an important factor that provides a sense of security. Belonging to social groups and communities increases self-confidence, provides an opportunity to share positive and negative experiences with others, which provides emotional support.
The ability to be aware of your thoughts, emotions, and actions
Awareness of one’s own thoughts and emotions helps to more easily recognize one’s own experiences and problems, and to find more effective solutions to them. The ability to listen to oneself, one’s desires and needs allows one to understand oneself more deeply, to be able to resolve internal conflicts, and to be less critical of oneself and the consequences of one’s actions. Awareness practices, meditation, and keeping a diary of thoughts and emotions helps to reduce stress levels through self-acceptance. It can also help to see your weaknesses, patterns of behavior that interfere, and find a way to change them. Self-awareness helps to react more adequately to life situations, make informed decisions and form healthy relationships.
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Balance between work and rest
Excessive overload without sufficient and effective rest can be the cause of emotional burnout, chronic stress, which can eventually lead to depression if ignored for a certain period of time. This causes sleep problems, constant tension, a feeling of dissatisfaction with life, increased feelings of fatigue and aggression, and decreased motivation. Regular rest and doing favorite things is necessary to reduce tension, restore energy, and improve overall well-being. This builds resilience to stressful situations, which is important for maintaining mental health.
Seeking help when needed
If you constantly feel tired, stressed, anxious for more than two weeks in a row, and especially if it is already starting to affect your physical condition, you need to seek professional help. Timely professional support will help you cope with problems more quickly and effectively and prevent your condition from worsening.
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