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    • Taking Care of Your Mental Health

    02 November 2019

    It�s very important to take care of yourself both physically and mentally in order to get the most from life. It doesn�t have to be huge lifestyle changes that would cost a lot or take up loads of time but just simple tweaks to how you live may do the trick. Here are some easy ways you can explore to boost your overall wellbeing and foster better mental health. 

    asian friends laughing

    Eat well�

    If there�s one thing we all can agree about living here in Malaysia is that the food is amazing. Due to the multicultural heritage of our country, we�re blessed with an amazing variety of food. Of course, this can also be a gateway to eating unhealthily but if done in moderation, we really can enjoy good food with good health.

    friends smiling

    Exercise

    Regular physical activity is associated with lower rates of depression and anxiety across all age groups. Exercise is essential for slowing age-related cognitive decline and for promoting better overall wellbeing. A perfect example of this would be our venerable 94-year old Prime Minister who still cycles and walks up the stairs.

    friends smiling

    Avoiding alcohol

    According to the Mental Health Foundation, alcohol is associated with a range mental health problems and consequences which include depression, anxiety, suicide, risk-taking behaviors, personality disorders and schizophrenia. Regular drinking changes the chemistry of the brain and leads to a depletion of the neurotransmitters it needs to reduce anxiety naturally, and also the levels of the neurotransmitter serotonin, which is implicated in depression.

    Journaling

    Whenever you can, particularly if you�ve had an especially good or bad day, try to take a few minutes in the evening to jot down several key things about the day in a journal or word document that you can refer back to.

    friends eating together

    Sleep

    One of the main ills of modern society is that people nowadays tend to sleep less and less. Most adults are seldom able to sleep the optimal seven to nine hours needed during weekdays and in return try to make up for it during the weekends in what is known as binge-sleeping. This creates a crash and burn lifestyle that disrupts the normal sleep REM cycle leading people to straight exhaustion. Consistency is the key for healthy sleep.

    helping hand

    Mindfulness

    There is a wealth of research showing how mindfulness improves our mental and emotional health via the mind-body connection. Mindfulness practices like meditation and yoga are great ways of self-care to help us recover from the stresses of work and life.

    new goals

    Go Green

    There�s a growing movement in the UK that�s looking to promote the role gardening can play in patient recovery and rehabilitation. Some organizations have found that simply viewing a green space through a window can help people relax and reduce stress levels. In fact, outdoor exercises or �ecotherapy�, such as gardening or walking, has huge benefits for your wellbeing and can even be as effective as antidepressants in treating mild to moderate depression and anxiety. 

    Taking a break from social media

    Too much social media can have a negative impact on your physical and emotional health. Research has shown that social media use may detract a person from more face-to-face relationships, reduce investment in meaningful activities, as well as increase sedentary behavior. This in turn could lead to Internet addiction and erode one�s self-esteem through unfavorable social comparison.

    son hugs father

    Ask for help

    One of the most important ways to keep yourself mentally healthy is to recognize when you're not feeling good, and to know when to ask for help. There should be no shame in asking for support if you�re feeling blue or stressed. Internalizing such thoughts and emotions can have a negative effect on your mental health.

    References

    Taking Care Of Your Mental Health

    • Yes (55%)
    • No (45%)

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