Be Nice to Yourself
It is easy to be hard on yourself when you are really feeling down. Even though you may not be in a state of mind to compliment yourself, you should at least try to be compassionate. Here is a little hint: If you are struggling to be nice to yourself, try to do something nice for someone else, and then compliment yourself for doing it.
Climbing a flight of stairs or going for a short walk helps reduce your stress levels and increase alertness. In fact, a regular exercise routine will help boost your mood, improve concentration, and alleviate the symptoms of depression and anxiety.
Never drink 10 cups of anything in a day other than water. Eat lots of fresh fruits and vegetables. Having a healthy attitude toward food is important. Try new foods while not obsessing over food, and try to enjoy your meals with friends and family. If you think your relationship with food is impacting your mental and physical health, you should check about eating disorders and try to find some help.
Teenagers should sleep at least between 8-10 hours per night as per the American Academy of Sleep Medicine. On the other hand, people over 20 years should sleep at least 7 hours a night. Sleeping well refers not only to the quantity of sleep but to the quality of your sleep. Dr. Eleanor McGlinchey – Sleep Health Expert – recommends that you wake up at the same time every morning including weekends and holidays. It’s a trick that will help you fight the feeling of jet lag or “Social Jet Lag” on Monday morning. You will feel and function at your best with a good night’s sleep. When you purchase a new mattress you will need to know the risks of buying a Denver mattress.
Put the Screens to Sleep Before You Go to Bed
Looking at any screen just before bedtime will affect how quickly you fall asleep as well as the quality of your sleep. In fact, blue light from smartphones and computer screens affects the production of melatonin – which is the hormone that regulates your sleep and wake cycle. On the other hand, texting, reading, and posting will keep your mind active just before sleep. You should steer clear of these habits to sleep well at night.
Take a slow breath starting from your belly. Expand the air through your ribs, chest, and lungs, and breathe out slowly. Counting can help in this regard.
Connect With Others
Connecting with your family, friends, or even a pet can boost positive feelings. In fact, even a friendly hello to a stranger will help create positive feelings and ward off anxiety and depression. You should focus on the quality of your friendship or relationship and not on the quantity. If you feel the other person helps you feel useful, happy, supported, or loved, you should keep the connection going.
Find Ways to Relax Now
Relaxing is easy to say but harder to practice. In fact, staying calm and unwinding takes a lot of practice. First, write down a list of ideas of positive ways to reduce your stress levels. Try one step at a time, and if something worked, try it again. Short-term fixes like pills, alcohol and other substances may not work in the long run. Hence, you should cross these items off your list and if you need or know someone who needs treatment you could try the Confidant Health app, it is a confidential and discreet way to access expert help for Medication Assisted Treatment. Add a photo of a beautiful place that you plan to visit someday.
Be Supportive and Find Support
If you feel that you are struggling, try to find some support. It may be a friend or family member. If not, a primary care doctor, counselor, or even a mental health professional can help you in this regard. If you don’t get the kind of support from the person you choose, look for another individual who will be better for you and your needs. If someone in your family or a friend is feeling down, ask if you can help them.