Mental Health ► Improve & Strengthen - 9 Tips for Mental Health (2024)

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Mental health is an issue that matters to everyone. Nevertheless, it still falls far too often under the table. On the one hand, psychological problems are often taboo. On the other hand, those affected feel ashamed because they perceive the mental imbalance as a weakness. The inhibition threshold to take advantage of psychological support is often much higher than to seek help from the family doctor for physical complaints. In addition, mental imbalances often creep quietly into the lives of those affected. This can lead to people noticing until late how the psyche is suffering.

In recent years, the number of sick leave due to mental illness has continued to increase. The corona crisis is reinforcing this trend. It is therefore important not only to focus on physical performance, but above all to strengthen mental health. What does the term “mental health” mean? Why is mental health so important? What can be done to protect and promote mental health? Below we have highlighted interesting and important aspects for you.

Mental health: what is it?

Mental health describes a state of complete well-being. If the psyche is in balance, we can cope with normal everyday stresses, work successfully and make a helpful contribution to the community. A person's mental state greatly influences how they feel, think and act. The demands in the professional and private sector are constantly increasing. Interactive, cognitive and digital work is taking up more and more space. From the point of view of some experts, this development means that physical and mental health is being challenged even more.

Mental stability is important at every stage of our lives, from childhood to adulthood. Anyone can have a mental illness. When you get to the point where mental health begins to falter and everyday life suffers, professional help is needed. Discussions with experts are nothing to be ashamed of. On the contrary, because this is an important step on the way to a beautiful, balanced life.

An important prerequisite for quality of life is psychological, emotional and social well-being. Mental health means not only the absence of mental disorders, but satisfaction and well-being in all areas of life. Mental health is also of great importance for society, because mental health has a major impact on work and social life. Anxiety disorders and depression are the main triggers for mental imbalances.

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Mental Health: How Important is Mental Health?

When it comes to health, most people think of the body. It is important to us to protect our case from diseases, accidents and environmental influences. But we also have an inner life, our psyche, which does not always get the attention it deserves. Not only physical health should be cultivated, but we also need good mental resources. If the body is healthy but the psyche is unstable, the quality of life is weakened. A healthy psyche is important for the complete well-being of every human being. Mentally healthy people are robust, cope better with disappointments and pain and can enjoy life.

We have compiled a few reasons for you that show how important mental health is:

  • Mental health has a significant impact on physical health. This is proven by many scientific research results. Both the psyche and the physique are always connected. For example, if people suffer from chronic stress, the immune system is weakened and the body is therefore more susceptible to diseases.
  • Mental stability doesn't mean living happily 24 hours a day. But mentally healthy people are emotionally balanced and can deal well with challenging emotions. Even if unpleasant life situations occur, stable mental abilities give strength for solving problems. Everyone has certain challenges in life. This can be illustrated well using an image: If mentally healthy people fall, they can get up again. Mentally weak people need help getting up.
  • The mental state plays a major role in social interaction. Social isolation, aggressiveness and hostility are often the result of psychological stress. Positive relationships, energizing friendships and stable social interactions are especially possible when the psyche is healthy.
  • An active leisure life and social integration are important factors in leading a harmonious life. If you get mentally out of balance, the quality of life suffers, because activity and satisfaction require mental stability.
  • Financial condition is related to mental balance. You can't be consistently productive if you have mental health issues. If we are mentally well, we can achieve positive work results and create professional success. If we don't feel comfortable at work, fears about the future and financial insecurities can be the result.
  • Mental health is also reflected in social factors. There is a high probability that children of mentally ill parents will develop mental problems themselves in the course of their lives. This influences education and integration into social life. The effects of mental illness often leave traces over several generations.
  • Mental illnesses often have serious consequences, such as suicide. Many people who attempt suicide have underlying mental illnesses. Timely help reduces the suicide rate and curbs long-term consequences. Mental health is therefore immensely important in order to be able to feel joie de vivre and courage.
  • Taking good care of your mental health can break taboos and stigma. Leading by example by protecting and nurturing your own mental health goes a long way toward breaking taboos. This also encourages other people to focus on the really important things in life - our mental balance and our inner peace.

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Mental health: what can you do about it?

On the one hand, mental health describes the absence of mental illnesses. On the other hand, mental health also stands for the state of satisfaction and well-being. What can you specifically integrate into everyday life to stay mentally fit? Below you will find useful tips on how to protect your psyche and do something good for yourself.

1st tip for mental health: exercise, exercise, exercise

Get outdoors! Regular exercise units in the open air are not only valuable from a physical point of view, but also from a mental one. Hormones that bring us joy (endorphins) start dancing when we move and are active in sports. During and after you feel comfortable in your own skin. A feeling of happiness spreads and it is precisely this positive feeling that is indispensable for mental health. In addition, the ability to concentrate increases with regular exercise, since the mind can recover well. Nature helps a lot to keep our mental balance. But exercise indoors is also useful (in case you don't want to go outside when it's raining). An idea: put on your favorite music and start dancing. Already after 5 minutes you can feel your soul laughing.

2.Mental Health Tip: Take breaks

Many people rush through everyday life and work incessantly. They assume that you can achieve a lot with this way of life. But exactly the opposite occurs. We are not machines, nature did not create us that way. We need regular breaks to keep our body and mind in balance. It's unhealthy to rush from one commitment to another. If you don't allow yourself enough time out in everyday life, the body and the psyche will eventually take a long, unpleasant break (= illnesses).

Treat yourself to long breaks, such as a walk in the park. When you're stressed and don't have time, you need a lot of breaks. It's all a matter of prioritization - you always find time for the things that are important to you. And our health should be at the top of the priority list. For most people, it makes sense to take several small breaks and at least 1 or 2 longer breaks. After 90 minutes of work at the latest, you should get up and move for 3 to 5 minutes. After 3 hours, a long break of at least 15 minutes is important, in which you consciously do something else (meditation, walk, etc.).

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3rd tip for mental health: Treat yourself to media-free days

Social media has made a huge leap into most people's lives in recent years. You can use these media for networking, inspiration and professional success. But often exactly the opposite occurs: social networks give many people the feeling that they always have to be perfectly styled, in a good mood and have to portray an extremely interesting life. Some people are on the hunt for even more "likes" and hope that this will attract attention. In the long run we are under constant stress and that is absolutely not good for the soul. The comparison with other, seemingly more interesting personalities drives many into unhappiness.

Try the following for a few days and you will feel a positive change: Put down your smartphone etc., turn off all social media apps and don't watch TV. You escape the flood of stimuli and information. Your brain can switch off. Devote yourself only to the world beyond the edge of the screen. You'll see how relaxing it can be. The real world holds so many more surprises and small and big miracles. Perhaps the media-free days will result in the decision to give up Instagram, Facebook & Co. forever.

4th tip for mental health: Actively relax

Relaxation is the be-all and end-all for stable mental health. We can deal well with stress and hectic times if there is a balance in the form of relaxation. Relaxation times also prevent stress, because stress does not come from the outside, but arises in our inner life. So it happens that two people perceive the same situation completely differently. Some people can't switch off at the push of a button, but you can learn step by step to calm down your entire physical and mental system.

Take time to actively relax. For example, it can help you to book fixed time slots in your daily schedule. Relaxation should go beyond an evening on the sofa. Learn relaxation with yoga, meditation, autogenic training or targeted breathing exercises. Try out what you like and what exercises make you feel good. If you don't want to sit around quietly, there are other options. Horseback riding, chess, spending time in nature and many other things can also go a long way towards calming you down. Regularity is important because just meditating every 14 days is not sustainable for your mental health. If possible, integrate pleasant oases of calm every day.

This is what you can do for your mental health in Corona times

Especially in times of the corona pandemic, it is important to ensure stable mental health. The challenges of everyday life are greater, because homeschooling, working from home and a lack of physical contact bring many to the edge of their mental resources. We are social creatures by nature, so many people lack human contact. The feeling of loneliness arises. Financial losses can also lead to fears getting out of hand. This promotes mental illness. Sick leave has increased significantly due to mental problems during the corona pandemic. But what can help to stay balanced and healthy despite the strenuous Corona period? The following tips will help you further.

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1. Try to maintain a healthy daily routine

Even if you're at home all day, give the week and each day some structure and routine. Keep existing learning and working times. This gives you a feeling of stability and security. If you keep the normal structure, there is significantly less stress. There is already a lot of upheaval in the outside world, so you should let some normalcy return to your own world. Of course, this also means that you can sleep in some days. Establish a few clear rules within the family. Important: Listen to your body and your psyche.

Here are a few more effective ideas in brief on how to structure your daily routine:

  • Daily morning routine (e.g. yoga, walk): this prepares the body and psyche for the day in a relaxing way
  • set clear working hours including breaks; set a timer if necessary
  • Balancing (friends, hobbies)
  • healthy diet (lots of water, lots of proteins as well as vegetables and fruit, little fast food)
  • scheduled downtime
  • transparent rules for all family members
  • Avoid media distractions (switch smartphone to flight mode; consume corona news as little as possible)

2. Go outside (at a distance)

Be it a short walk in the forest, around the house or on the balcony - spend enough time in the fresh air. Breathing fresh air and feeling it on your skin is very important for your mental balance. Ditch the car and ride your bike to work and shopping. This clears your head and relaxes your entire nervous system.

Plan hikes with the family or alone. There are certainly interesting corners in your area that you don't know yet or where you haven't been for a long time. After a long hike, some things feel a lot easier. Family time together in nature connects and contributes to a relaxed coexistence. Running in the fresh air also helps with mental blocks or poor concentration. We often get new ideas or come up with a solution to a problem when we are not even thinking about it and are relaxed. So: Off into the green!

3. Try meditation

The topic is on everyone's lips. More and more people are turning to meditation and enjoying the positive effects. Meditation has an influence on the processing of stimuli in the nervous system by creating a time-out. If we incorporate regular meditation units into everyday life, we react more calmly in challenging situations and can deal well with unpleasant emotions.

During meditation we let life be as it is. Thoughts and feelings are no longer evaluated, but simply perceived. Mental strength is strengthened as our mind is given a break. The stress level moves down and we are less prone to stress. This also protects our immune system. There are numerous apps online that accompany you through a meditation. It is sufficient if you meditate for about 20 minutes a day. This significantly improves your well-being and you can relax.

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4. Plan something for the time after Corona

At some point the corona pandemic will be over. You can already get excited as you plan great things. Anticipation is known to be the greatest joy. Your subconscious cannot tell whether you are just imagining pleasant situations or whether you are already experiencing them in reality. So get into daydreams, imagine all the great things you're about to do. A trip to the sea, hugging loved ones, a big cup of ice cream in a café – travel there in your mind.

But it doesn't just have to stay with the mind game, because you can, for example, search for travel destinations online and book them. Many travel providers have adjusted to the fact that free rebookings or cancellations are possible in the event of corona-related restrictions. Plan celebrations with your loved ones that you haven't been able to see in person for a long time. The time will come when we can hug again, laugh together and celebrate life to the fullest. With your imagination and planning you strengthen your mental health enormously.

5. Keep in touch with friends and family

We humans need a sense of belonging and connection with others. Friendships make life colorful and beautiful. But how can you maintain good contact if you are only allowed to meet to a limited extent or not at all? Although we have to adhere to certain social distancing restrictions, that doesn't mean we're alone. In the age of digitization, there are many variants of communication, be it video calls or online group meetings. The classic phone call also brings us closer to loved ones. Of course, this cannot replace a personal meeting, but it is a good interim solution.

Digital communication is a great advantage because without it we would be much more limited. One of the most important foundations for mental health is having and maintaining positive interpersonal relationships. Don't just talk about small talk with friends, talk openly and honestly about how you're doing mentally. This creates connections and strengthens cohesion. It is also possible to do sports together online by logging in via the conference functions of certain providers. Drinking wine together will certainly soon be possible again in the beer garden, but before that, you can also enjoy your drink online and chat together.

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Mental Health ► Improve & Strengthen - 9 Tips for Mental Health (2024)

FAQs

What is mental health answers? ›

What is mental health? Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices.

How can I make my mental health strong? ›

10 tips to boost your mental health
  1. Make social connection — especially face-to-face — a priority. ...
  2. Stay active. ...
  3. Talk to someone. ...
  4. Appeal to your senses. ...
  5. Take up a relaxation practice. ...
  6. Make leisure and contemplation a priority. ...
  7. Eat a brain-healthy diet to support strong mental health. ...
  8. Don't skimp on sleep.

What are 3 ways to build mental health? ›

5 steps to mental wellbeing
  1. Connect with other people. Good relationships are important for your mental wellbeing. ...
  2. Be physically active. Being active is not only great for your physical health and fitness. ...
  3. Learn new skills. ...
  4. Give to others. ...
  5. Pay attention to the present moment (mindfulness)

What are the 5 signs of mental illness? ›

Symptoms
  • Feeling sad or down.
  • Confused thinking or reduced ability to concentrate.
  • Excessive fears or worries, or extreme feelings of guilt.
  • Extreme mood changes of highs and lows.
  • Withdrawal from friends and activities.
  • Significant tiredness, low energy or problems sleeping.
Dec 13, 2022

What are the 4 types of mental illness? ›

mood disorders (such as depression or bipolar disorder) anxiety disorders. personality disorders. psychotic disorders (such as schizophrenia)

How to calm your mind? ›

When stress, anxiety or fear flare up, these 9 techniques help keep you calmer.
  1. Just breathe. ...
  2. Close your eyes and count to 10 slowly. ...
  3. Chew a piece of gum. ...
  4. Phone a friend – preferably a funny one. ...
  5. Smell lavender. ...
  6. Curl up with your cat or dog. ...
  7. Listen to calming music. ...
  8. Exercise your body.
Jan 7, 2021

What causes weak mental health? ›

For example, the following factors could potentially result in a period of poor mental health: childhood abuse, trauma, or neglect. social isolation or loneliness. experiencing discrimination and stigma, including racism.

What is the hardest to treat mental illness? ›

Personality disorders are some of the most difficult disorders to treat in psychiatry. This is mainly because people with personality disorders don't think their behavior is problematic, so they don't often seek treatment.

What is the number 1 mental health problem? ›

Impacting an estimated 300 million people, depression is the most-common mental disorder and generally affects women more often than men.

What is the hardest mental health to live with? ›

Borderline personality disorder is one of the most painful mental illnesses since individuals struggling with this disorder are constantly trying to cope with volatile and overwhelming emotions.

How do you deal with a mentally unstable person? ›

How to support someone with a mental health problem
  1. Talking about mental health. ...
  2. Set time aside with no distractions. ...
  3. Let them share as much or as little as they want to. ...
  4. Don't try to diagnose or second guess their feelings. ...
  5. Keep questions open ended. ...
  6. Talk about self-care. ...
  7. Listen carefully to what they tell you.

What is a good mental health quote? ›

Just because no one else can heal or do your inner work for you, doesn't mean you can, should, or need to do it alone.” “Slow, deep breathing is important… It's like an anchor in the midst of an emotional storm: the anchor won't get rid of the storm, but it will hold you steady until it passes.”

What is the definition of mental health? ›

Concepts in mental health. Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community.

How do I explain my mental health? ›

Offer them relevant information and examples. If you've found a useful description in a book or online, or seen someone on television or in a film saying something that feels right to you, you could use this to help explain what you're experiencing. Be honest and open.

What is mental illness in simple words? ›

Mental illness is a general term for a group of illnesses that may impact on a person's thoughts, perceptions, feelings and behaviours. Mental health issues and illnesses can affect working and personal relationships. Counselling, medication, or both can help you treat mental illness.

What is the meaning of mental health essay? ›

Mental health is not just a concept that refers to an individual's psychological and emotional well being. Rather it's a state of psychological and emotional well being where an individual is able to use their cognitive and emotional capabilities, meet the ordinary demand and functions in the society.

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