Do you find yourself struggling with improving your mental health? Here are six tips to help you stay in control.
If you are under 45, your cause of death is more likely to be suicide. Beyond illness, tragic accidents, and many other causes, men under 45 are the most likely killer of themselves.
Of course, all men need to do something about it, but if we are the problem, then we should also be the solution. So here are 6 ways to control your mental health backed by scientists.
SOCIAL NETWORKS
Don’t worry about your Instagram, the much-hyped statistics on internet use and poor mental health shouldn’t be a hindrance.
The idea of Internet use that correlates with depression is based on a 1998 study, very outdated with respect to the prevalence of social media today.
CyberPsychology and Behavior found that chat sessions with an anonymous user left participants feeling significantly less isolated, and social media networks filled with existing acquaintances combat loneliness and boost self-esteem.
CONTACT WITH NATURE TO IMPROVE YOUR MENTAL HEALTH
A 2014 study in the British Journal of Sports Medicine linked depression to a sedentary lifestyle, so banish compulsive observation and start walking. Bonus points if you can find a tree!
Health Promotion International magazine found that human contact with nature and pastoral settings is highly effective as part of a strategy to combat mental health problems like depression.
The study also found that too little contact with the natural world is linked to a loss of physical health, so consider running in the park to improve your mental and physical health.
ZEN
A study by Cognitive Therapy and Research found that an 8-week course in mindfulness and stress reduction techniques could significantly eliminate or reduce the negative thinking spiral that leads to depression.
It does this by encouraging you to focus on the present instead of fueling your anxiety about future events.
The study also found that people who took the 8-week course were about 10% less likely to relapse into depression than people who took antidepressants.
GET A HOBBY
Whether cycling, swimming, or playing an instrument, filling your time with meaningful activities in addition to work will keep your brain at its best.
The Journal of Occupational and Organizational Psychology examined employed and unemployed participants and found that social rather than solitary leisure activities reduced depression and psychological distress.
A group activity like volleyball, for example, is the perfect combination of training and teamwork.
BECOME STRONG AND YOU WILL BE ABLE TO IMPROVE YOUR MENTAL HEALTH
Although running is a good way to get you out of this state, a good weight lifting session is just as good to keep you in shape.
The Journal of Consulting and Clinical Psychology compared anti-racing uprising to combat depression and found that both led to a significant increase in mood.
Do not know where to start?
GET HELP
A study in Social Psychiatry stated that 71% of the mental health cases in the sample had delayed treatment for at least a month due to anxiety or lack of education around the mental health authorities.
Not sure who to turn to? Contact your GP
6 WAYS TO IMPROVE YOUR MENTAL HEALTH
- Use your physical social network
- Run in the park
- Learn some mindfulness and stress reduction techniques.
- Get a hobby
- Undertake resistance training
- Seek help
Want more mental health tips? Enter our microsite with all the information you need. “Mental Health in Men’s Health”