People talk about physical fitness, but mental health is equally important. I see people suffering, and their families feel a sense of shame about it, which doesn’t help. One needs support and understanding. I am now working on an initiative to create awareness about anxiety and depression and help people.
By: Deepika Pedukone
Mental health means one is able to do all his assigned responsibilities with her full potential, is appropriately social, enjoys healthy relationships with family & friends, able to face the adverse situation without any major impact. Mental health is the foundation for emotions, thinking, communication, learning, resilience and self-esteem. Mental health is also key to relationships, personal and emotional well-being and contributing to society.
One of the biggest problem with Mental health situation is that it is the least addressed & take care off, this is generally noticed or attended when the issue becomes severe. It is very important to identify the need of support & take actions immediately at early stages. Here we are going to see some of the most effective & important things to be done for incarnating or maintaining a good mental health.
Below are listed some of the things found effective for Incarnating mental health:
There is an old saying ‘You can be someone in the world but for someone you can be the World’, so value yourself. Find a purpose and meaning of your life, everyone derives meaning and purpose in different ways that involve doing things that benefit others, as well as yourself. You may think of it to feel needed, feel good about yourself, a purpose that drives you on, or simply a reason to get out of bed in the morning.
In biological terms, finding meaning and purpose is essential to brain health as it can help generate new cells and create new neural pathways in the brain. It can also strengthen your immune system, alleviate pain, relieve stress, and keep you motivated to pursue the other steps to better mental and emotional health. However, you derive meaning and purpose in life, it’s important to do those things every day.
Do things that challenge your creativity and make you feel productive, whether or not you get paid for it—things like gardening, drawing, writing, playing an instrument, or building something in your workshop, singing, dancing etc.
Spend time with living beings
No matter how much time you devote to improving your mental and emotional health, you will still need the company of others to feel and be your best. Humans are social creatures with emotional needs for relationships and positive connections to others. We’re not meant to survive, let alone thrive, in isolation. Our social brains crave companionship—even when experience has made us shy and distrustful of others.
Detach yourself from isolation, laptop, phone etc. & go to the places where you see & talk with other people personally & physically. Phone calls and social networks have their place, but nothing can beat the stress-busting, mood-boosting power of quality face-to-face time with other people.
Engage yourself in
Relationships. Spending quality time where you give yourself to people who matter to you, whether they’re friends, grandkids, or elderly relatives, can support your health and theirs—and provide a sense of purpose.
Caring for a pet. Yes, pets are a responsibility, but caring for one makes you feel needed and loved. There’s no love quite as unconditional as the love a pet can give. Animals can also get you out of the house for exercise and expose you to new people and places.
Volunteering. Just as we’re hard-wired to be social, we’re also hard-wired to give to others. The meaning and purpose derived from helping others or the community can enrich and expand your life—and make you happier. There’s no limit to the individual and group volunteer opportunities you can explore. Schools, churches, nonprofits, and charitable organizations of all sorts depend on volunteers for their survival.
Caregiving. Taking care of an aging parent, a handicapped spouse, or a child with a physical or mental illness is an act of kindness, love, and loyalty—and can be as rewarding and meaningful as it is challenging.
Increase your Physical activities
Regular exercise can boost your self-esteem and can help you concentrate, sleep, and look and feel better. Exercise keeps the brain and your other vital organs healthy, and is also a significant benefit towards improving your mental health. Experts believe exercise releases chemicals in your brain that make you feel good.
Exercising doesn’t just mean doing sport or going to the gym. Walks in the park, gardening or housework can also keep you active. Experts say most people should do about 30 minutes’ exercise at least five days a week. Try to make physical activity that you enjoy a part of your day.
Pounding weights in a gym or jogging on a treadmill isn’t everyone’s idea of a great time. But you don’t have to be a fitness fanatic to reap the benefits of being more active. Take a walk at lunchtime through a park, walk laps of an air-conditioned mall while window shopping, throw a Frisbee with a dog, dance to your favorite music, play activity-based video games with your kids, cycle or walk to an appointment rather than drive.
You don’t have to exercise until you’re soaked in sweat or every muscle aches. Even modest amounts of physical activity can make a big difference to your mental and emotional health—and it’s something you can engage in right now to boost your energy and outlook and help you regain a sense of control.
Relax your Mind & Body
Sound sleep is one of the most important thing for incarnating the mental health. Sleep restores both your mind and body. Your immune system repairs itself, and your brain rests and recharges while you sleep. Without enough good sleep, your system doesn’t function as well as it should. A large body of research has shown that sleep deprivation also has a significant effect on mood.
Try to go to bed at a regular time each day, and practice good habits to get better sleep. These include shutting down screens at least an hour before bed, using your bed only for sleep or relaxing activities, and limiting caffeinated drinks to the morning hours.
Practice Meditation-which come in many variations-has long been acknowledged as a tool to master the mind and cope with stress. Science is increasingly validating those claims, especially for depression, schizophrenia, anxiety, PTSD (post-traumatic stress disorder), and ADHD (attention deficit hyperactivity disorder). Over 600 research studies on one form of meditation, Transcendental Meditation, indicate the positive effects of this stress reducing technique.
Yoga and meditation are described separately, but it should be recognized that meditation is an integral part of yoga and difficult to separate out.
Stand up & seek for support
None of us are superhuman. We all sometimes get tired or overwhelmed by how we feel or when things go wrong. If things are getting too much for you and you feel you can’t cope, ask for help. Your family or friends may be able to offer practical help or a listening ear. In fact, input from a caring professional can often help to motivate us to do more for ourselves than we’re able to do alone.
Seeking help is a sign of strength, not a weakness. And it is important to remember that treatment is effective. People who get appropriate care can recover from mental illness and addiction and lead full, rewarding lives.