Exercise releases chemicals in the brain that energize and elevate our mood, as well as strengthen/improve our heart and lungs. Exercise boosts self-confidence, helps with concentration, relieves stress and improves sleep, as well as looking and feeling better. It also keeps the brain and other vital organs in good health.
Exercising every day, even if it’s just walking, relieves any tension in our muscles and helps us push away negative thoughts and fears.
How we feel can affect our sleep patterns, and in turn, sleep issues affect how we feel physically and psychologically during our waking hours. During sleep, muscles relax and breathing slows down. This contributes positively to our mental health. Sleep disturbance or insomnia affects hormone levels and neurological functions in the brain, impairing thinking and emotional regulation and causing irritability and fatigue during the day.
Stimulants such as caffeine, energy drinks and tobacco, as well as some other medications, negatively affect our overall health and can contribute to long-term psychological issues. It’s best to avoid them altogether or gradually reduce the amount and frequency of their use.
“Mindfulness” means being more aware of the present moment, such as being aware of our feelings, thoughts, bodies, and the world around us. Learning mindfulness techniques along with relaxation techniques can positively change how we feel about life on a daily basis and how we approach challenges.
Doing enjoyable activities helps to overcome stress and tension, so making time to do things we love can greatly enhance our mental health.
Learning new skills gives us confidence and a sense of accomplishment. This learning can take different forms such as taking a course, learning to play a musical instrument, a sport, a language, an interest or any hobby that is a fun challenge. When we do something we’ve mastered, we feel successful or satisfied, which improves our confidence and self-esteem.
No one is superhuman, and we all sometimes feel tired or stressed by life’s challenges. But if things get too complicated and we find it difficult to cope, then it is important to seek help, either from someone we trust or seek help and support from a professional
It has been proven that what we eat and drink has an impact on our health, and a healthy, balanced diet is important for maintaining good physical and mental health.
Tips for a healthy diet to maintain good health:
∙ Eating regular and balanced meals provides energy for our body and mind, and skipping a meal leads to fatigue and lack of concentration
∙Eat fruits, vegetables, nuts, whole grains, oily fish and unsaturated fats (such as olive oil) because they contain essential nutrients for brain health such as folic acid, vitamin D and omega-3 fatty acids ∙ Stay hydrated, as studies show that even mild dehydration can cause fatigue, difficulty concentrating and mood changes
∙ Avoid drinks with high sugar content and excessive amounts of caffeine as they have been shown to increase stress and anxiety in some people
Stress is common in everyday life, but being under constant stress can affect our health. Whatever the causes of stress, we can learn ways to minimize the occurrence of stressful situations and manage stress well, including stress at work.
For example, taking a five-minute break from your usual routine, sharing lunch with coworkers or doing a new activity on the weekend. A few minutes is enough to de-stress and help improve your mood.
Learning to accept that we are all different and have different skills, abilities and qualities is an essential step in optimizing wellness.
Recognizing and appreciating these differences in ourselves and others helps us build positive relationships. Let’s try to recognize negative thoughts, replace them with positive ones, and spend more time doing enjoyable activities that engage our minds in a positive way.
Connecting with friends and family makes us feel included and cared for. People close to us can offer different perspectives on what’s going on inside ourselves, and can help us solve our practical issues and keep us energized and connected to reality. When we talk about our feelings and share our thoughts with people, we feel comforted and supported, especially in times of discomfort and stress. This is part of taking responsibility for our own wellbeing and supporting those around us to stay healthy.
People express their faith or spirituality in many different ways such as adhering to beliefs, practices and values that give them meaning or purpose in life and allow them to feel connected to something stronger than themselves. This helps people cope, understand what they are going through and feel grateful for what they have in life. Added to this is people’s ability to cope with life’s challenges and their self-confidence.
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