seven strategies that you can implement in your day to day to improve it

seven strategies that you can implement in your day to day to improve it

If there has been a challenging year for our mental health, it has undoubtedly been 2020. The anxiety levels of the population have increased significantly and it is that the health situation, but also the economic, labor and social situation caused by COVID-19 It has been great complications for many of us.

In any case, it was also the year in which the importance of taking care not only of our physical health, but also of our mental health, has become clearer than ever. Although, in principle, with the arrival of the vaccine, things should improve throughout 2021, the reality is that we still have a few complicated months in front.

Therefore, continuing to take care of our mental health is more important than ever, if possible. These are some things we can do in our day to day to take care of ourselves and make it a little easier for ourselves in such a complicated situation.

Go to psychological therapy

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Although there are small things – or not so small – that we can do on a day-to-day basis to take care of our mental health and make things easier for ourselves, without a doubt the most important strategy is to go to therapy. Seeking help to obtain tools to help us live with the mental health situation that we are suffering is very important.

And, although the rest of daily habits can help us, reduce the risks of suffering mental health diseases, or slightly improve symptoms, therapy will help us obtain more adaptive tools and forms to deal with our problem. At times when the symptoms are more active, the simple act of trying to maintain other healthy habits can be very complicated and exhausting. It is perfectly understandable and that is why therapy is so important.

In addition, we must bear in mind that even having healthy habits and making an effort to take care of our habits to also take care of our mental health, we can suffer from anxiety, depression, etc. Therefore, if we are in that situation, therapy is the first strategy to implement. All the others can help us make things easier for ourselves and help us do the work in therapy that we need.

Practice physical exercise

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The realization of physical exercise not only helps us to take care of our body, but also our brain and this can impact on mental health. It is important to clarify that exercising will not cure us if we suffer from anxiety, depression or any other disorder related to mental health. But it can help reduce the impact of symptoms on our lives and, considering that many mental health disorders are multifactorial, be a protective factor.

Playing sports helps us release hormones such as serotonin, endorphins or dopamine, which help us feel better, improve mood and take care of our cognitive functions. In addition, as part of a routine, it helps us to have stable and routine habits, as well as to obtain a sense of achievement.

Maintain an active lifestyle

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We know that physical exercise can help us reduce the symptoms of some mental illnesses, but it is not the only thing. The fact of maintaining an active life can prevent the appearance of mental health problems such as depression. When we refer to having an active life, it does not just mean doing sports for an hour a day, but being active throughout our day.

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Do activities that involve movement, choose the stairs instead of the elevator, run errands on foot, look for outdoor activities on our weekends, etc. are good options for increase our daily activity. Including the daily practice of activities such as Yoga in our life can also help us, since it would be associated with a reduction in depressive symptoms.

Take care of our diet and intestinal bacteria

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The link between gut bacteria and our mental health has been studied for some time. According to research such as that of Nature in 2019, people suffering from depression show less presence of two bacterial genera: “coprococcus” and “dialister”.

We know that our mental health affects our stomach and intestinesor (anxiety and depression can increase the risk of irritable colon, bloating, diarrhea, constipation and other complaints), but it also seems to work the other way around.

In addition to that, a relationship has been found with the consumption of some foods and the risk of suffering from problems that affect our mental health. Harvard research has found that diets high in processed meat, refined grains, sweets, high-fat sauces, and little fruit and vegetables may be associated with an increased risk of depression.

Similarly, consuming a high amount of junk food could be related to a 37% higher risk of depression. Thus, take care of our diet and follow a diet rich in vegetables and fruits it can be of great importance and a simple strategy to implement.

Maintain good sleep routines

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Stable routines can be a great help in reducing symptoms of some mental health problems. When we suffer from these types of disorders, especially in the moments of greatest symptoms, it can be especially difficult to sleep well or maintain stable routines. Therefore, going to your specialist doctor and seeking psychological help is of vital importance.

However, at times when we are already doing psychological work and the symptoms are not so disabling, maintaining sleep routines can help manage these symptoms. Going to sleep at the same time, getting up at the same time, trying to maintain a stable sleep schedule, can be of great help.

Avoid alcohol and drug use

Alcohol and drug use can significantly affect the symptoms of mental health disorders, making them worse or worse. Whether we take medication or not, reducing or eliminating alcohol and drug use will reduce the risk and severity of symptoms.

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In people with genetic vulnerability, even the consumption of drugs known as “soft” may be the trigger for disorders like schizophrenia. In addition, both alcohol and drugs can produce alterations in inhibitory control, impacting our symptoms.

Learn relaxation techniques

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One of the things that they can teach us in therapy is to relax properly, so that in times of more stress or anxiety we have a way of self-regulation. In any case, it is something we can learn for ourselves. Relaxation techniques such as diaphragmatic breathing, other guided relaxation techniques such as Jacobson’s relaxation, or the practice of Mindulfness and meditation can be of great help in relieving symptoms.

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