If you are reading this, do pat yourself as you are acing the recent panic. As we all might know, stress can be overwhelming and downright draining for many.
As we know, panic and worries come and go. However, to combat the negativities, you will need mettle to mentally survive the storm. And your mental health is what can help you persevere.
And for your mind to conquer all, the following tips can help improve your mental health can come handy:
1. Pen Down Your Daily Good Deeds
According to Teenage Minds, “How a person feels about themselves and what they do” defines self-esteem. Now self-esteem requires an everyday boost.
You can write your daily good deeds on a sticky note and put them on your room wall.
When things are too tough to handle, you can always look through these good deeds and fill yourself with gratitude and willpower.
2.Nap the Stress Away
There can be a day where you feel drained or tired amidst workload. Now that slight drowsiness is actually your mind and body reminding you that rest is essential.
Sleep is vital for your mental health. For starters, sleeping for 8 hours a day can help soothe the stress hormones. If you suffer from anxiety disorders, a short nap during the afternoon can ease the over-worked nerves and help you feel rejuvenated.
3.Provide Your Mind with Adequate Nutrition
Food’s nutritive values can improve both your mind and body. Hence, you can add foods to your daily meals that help improve your mental health. This way, you can feel good while eating your favorite foods.
For example, salmon & prawns in your diet can help with Omega 3 Fatty acid intake. This is popular brain food to improve memory and soothe anxiety attacks.
Similarly, whole grains are rich in tryptophan amino acids that help produce serotonin. Serotonin is a mood-enhancer, helping to calm an overworked mind.
Not to forget, fiber is known to keep your mind and body active as its antioxidants content helps to stabilize blood pressure.
Hence you can choose the right foods for the right moods.
4. Turn the “Can I?”s to “What if..”s
At times, the lack of self-confidence can make you think twice before taking a step. During such times, you can practice keeping faith in your abilities and aim to achieve your goals. This positive step can have a beautiful effect on your mental health.
Hence, instead of asking yourself, “Can I even do this?”, you can practice changing it to, “What if I try this out once”.
This slight change of tone is bound to make a positive difference in your daily life.
5.Commit to Working Out
Studies have proved time and again that exercise can help boost mental health. While working out, your body produces endorphins that help to relieve stress and calm your mind.
In the mornings, you can exercise under the sun (terraces or gardens suggested during lockdown) to expose yourself to the sun that helps produce serotonin, the “feel-good hormone”.
Serotonin is responsible for boosting your brain function and regulate mood swings.
Working out can help you feel fresh and energetic throughout the day, which works wonders for a calm mind.
6. You Owe No One
One thing you can remind yourself daily is that you owe no one an explanation for your mental setbacks. Anxiety and panic attacks can be unpredictable.
Sometimes, work-stress can lead to your mind feeling blocked with blankness. During these times, you can remind yourself that these setbacks are not excuses.
Practice stating your issue and take necessary steps without feeling guilty. This way you can make sure to prioritize your mental health as it is as crucial as your physical wellbeing.
7.Reach Out for Help
During dark times, one common mistake would be to isolate self. Remember anxiety can make you feel unloved, but it is not the truth.
Whenever possible, you can practice reaching out to close family and friends. Companionship can heal a broken heart faster than silence. Hence, make sure to contact your loved ones in times of helplessness.
8.Grow Your Favorite Plants
Indoor flowers and plants have a soothing effect on your surrounding. During the holidays, growing some indoor plants can help boost your productivity.
Not to forget, the sight and smell of the beautiful greenery can make you feel at one with Mother Nature. Additionally, taking care of your plants daily, knowing their care routine and blooming time can occupy your time away from stress.
9.Time Your Breathing Pattern to Reduce Stress
During a panic attack, you might notice your breathing pattern turning more erratic and shallow. This is a sign of hyperventilation. Short breaths can cause numbness and chest ache.
Of course, there is a way out. When you feel the panic rising, close your eyes, and practice deep breathing. You can inhale for and exhale for 4 seconds each.
Doing this 10 times can help regulate and normalize your breathing pattern and steadily soothe the anxiety episode.
10. Practice Daily Meditation
The most vital benefit of meditation is nourishing the power to stay calm. Meditation helps the body and the mind to relax, hence you can sleep better by giving some to meditate time at night.
Additionally, meditation is all about deep breathing and mindfulness. Through daily meditation, your body stops responding to stress hormones and reduces overall blood pressure.
You can try setting a time for meditation every day to get the most benefits.
Times are tough, but you can combat it all. By trying out some of the steps above, you will see a gradual change in your mental well-being and overall health.