In today’s world, many people are constantly struggling with stress and depression as the pace and demands of life increase. According to 2016 data from Mental Health, a couple of years ago there were more than 1.1 billion people worldwide with some form of mental illness. It is very important here to learn how to control your condition and know how you can improve your mental health on your own.
The Ministry of Health also says that alcohol is the primary cause of disability and mortality between the ages of 15 and 49; for all age groups – the seventh most common reason.
Although the Ministry of Health recognizes a small preventive effect of alcohol (moderate consumption can reduce the risk of coronary heart disease), at the same time warn that the harm from drinking alcohol is much greater. And it manifests itself in the long run. That is why it is important to recognize alcohol addiction in the very beginning and start looking for treatment at a paid or free rehab near me — just look at different options, and consider various programs, and free alcohol rehabs if you can’t afford the treatment.
1. Exercise Regularly
It is well known that exercise is important for keeping our body healthy, but did you know that exercise is also important for mental health? Studies show that people who exercise regularly have a reduced risk of developing mental illness and improved emotional well-being.
How does this happen? Physical activity helps you sleep better, and good sleep helps regulate your emotions. It also contributes to the release of endorphins, “happiness hormones”, improves mood, attention and memory.
Staying physically active doesn’t necessarily mean hitting the gym, it could just be a walk in the park. Experts advise 20 to 30 minutes of exercise at least five days a week.
2. Practice mindfulness
In the United States, the mindfulness industry is valued at $1.1 billion. Mindfulness is practiced by the Google team – they have a special Search Inside Yourself program. The practice of concentration is taught in the UK Parliament. Notable practitioners include Arianna Huffington, Emma Watson, Richard Branson, as well as Paul McCartney, Madonna, Hugh Jackman, Clint Eastwood, Oprah Winfrey, Ellen DeGeneres, Martin Scorsese, and LeBron James. Meanwhile, little is known about this in Russia.
Professor Mark Williams in his book Mindfulness writes: “Meditation is not a religion, it is just a method of mental training.” And this method is available to each of us.
A person controls everything that happens to еруь at the moment, cultivating calmness and balance, the ability not to concentrate on anxiety, problems or negative judgments.
What does the practice of mindfulness give:
- reduces stress, depression and anxiety;
- strengthens stress resistance;
- inspires peace and inner peace;
- brings a general sense of well-being and life satisfaction.
3. Stick to the principles of healthy eating
The phrase “healthy eating” scares many and is associated with steamed vegetables or lean chicken breast. In fact, everything is not so scary. No need to give up your favorite foods and you can even afford treats. The main thing is not to forget about the sense of proportion and the balance of nutrients.
What we eat affects how we feel. All types of foods can have both short-term and long-term effects on your mental health. Our body needs a complex of nutrients to function properly, so ensuring proper nutrition is vital for mental development and health.
A healthy diet is:
- variety of fresh vegetables and fruits;
- nuts and seeds;
- regular water intake – 6-8 glasses a day;
- grains and complex carbohydrates such as beans, lentils, pumpkin, etc.;
- limiting caffeine and sugar intake.
Use only fresh natural products. Deep-frozen products with a lot of preservatives, dyes, and flavor enhancers do not fit into a healthy diet. After all, such food tremendously slows down the metabolism and prevents the removal of toxins. So any piece of meat baked in the oven is more useful than store-bought sausage, even the best production.
4. Keep track of how much alcohol you drink
Many people who abuse alcohol (or other substances) usually do so to cheer themselves up. But alcohol does not solve our problems. There are many healthy ways to deal with difficult feelings, including the ones listed above. Although, for example, drinking a glass of dry red wine a day is good for health.
According to the research of free rehab centers, signs of alcoholism are:
- Irresistible desire to drink alcohol, to the point of necessity.
- Inability to control the amount of alcohol consumed. A person is not aware of the degree of intoxication.
- The appearance of Alcohol Withdrawal Syndrome of withdrawal. It occurs when you give up alcohol or significantly reduce its dose and is not a common hangover. Among the characteristic symptoms: are increased sweating, loss of appetite, sleep disturbance, tachycardia, nausea, feelings of anxiety and fear, and in a particularly acute form – the appearance of hallucinations and suicidal thoughts.
- The perception of alcohol as a means of eliminating the withdrawal syndrome.
- Decreased sensitivity to alcohol. It takes a larger and larger dose for intoxication to occur.
- Ignoring other interests in favor of alcohol.
- Ignoring the obvious and proven harm of alcohol, as well as the fact of disgusting health the next day.
To qualify as a serious alcohol dependency, you must meet at least three of the criteria for alcohol use disorders. If so, look for a paid or free drug rehabilitation center and get the right treatment.
5. Practice self-compassion, or self-compassion
Self-compassion is a way to be kinder to yourself, and research shows it makes us happier and improves our overall emotional well-being. Kristin Neff, self-compassion researcher, says it’s about taking care of yourself the same way you would take care of a close friend who is hurting, struggling, or having a hard time at the moment.
6. Communicate with others
We, humans, are social beings. We strive to feel connected and supported by the environment. Research has shown that social connection is a vital key to good mental health. Try to communicate regularly with people close to you.
7. Do what you love
Take some time each day to do what you love and just have fun. It could be music, art, gardening, hiking or biking. Maybe just a cup of tea. Take time to just enjoy life and forget about all your worries for a bit.