Tips To Maintain Mental Health

Mental peace refers to a state of inner calm, tranquility, and emotional well-being. It is a state in which the mind is free from excessive stress, anxiety, and negative thoughts, allowing individuals to experience a sense of harmony and contentment within themselves. Achieving mental peace often involves practices such as mindfulness, meditation, self-reflection, and engaging in activities that promote relaxation and self-care. It is essential for overall mental health and can positively impact various aspects of life, including relationships, productivity, and overall happiness.

"Mental health" encompasses your overall emotional and psychological well-being, including self-perception, relationship quality, and emotional coping abilities. Mental or emotional health challenges can affect anyone, and throughout our lives, many of us may encounter such experiences. According to the Centre for Addiction and Mental Health, one in five Canadians experiences a mental illness each year, and by the age of 40, one in two individuals has had or currently has a mental illness. Although these tips are not a replacement for professional advice or care, they can aid in improving your mood, building resilience, and enhancing life satisfaction. Please refer to the end of the article for additional programs and resources.

# Make social connection — especially face-to-face — a priority

While phone calls and social networks have their roles, there's little that can compare to the stress-relieving and mood-enhancing effects of spending quality face-to-face time with loved ones and people who bring positive energy into your life. COVID-19 restrictions significantly limited this opportunity for several years, but with restrictions easing, now might be an excellent time to focus on rebuilding safe and meaningful in-person interactions.

# Stayactive

Engaging in regular physical activity is beneficial not only for the body but also for the brain. Staying active can have a significant positive impact on your mental and emotional well-being, as it reduces stress, enhances memory, and promotes better sleep.

# Talk to someone

Seek out a friendly companion to talk to when you have concerns or worries, as sharing your feelings with someone who genuinely cares can be highly effective in calming your nervous system and reducing stress. Likewise, listening to others in a safe and supportive environment can provide valuable insights and broaden your perspectives. It's essential that both individuals feel at ease to share and listen to each other's thoughts. However, if the concerns are more complex, seeking help from a professional may be a wise decision.

# Appeal to your senses

Can an uplifting song bring you a sense of calm? Does squeezing a stress ball help you feel centered? How about taking a stroll in nature and immersing yourself in the sights and sounds of the trees? Since everyone responds uniquely to sensory input, try experimenting with healthy sensory inputs to discover what works best for you, rather than relying on unhealthy ones.

# Take up a relaxation practice

Maintaining good mental health is crucial for overall well-being, and incorporating relaxation practices into daily routines can significantly contribute to achieving that balance. These techniques, such as mindfulness meditation, deep breathing exercises, and guided imagery, help reduce stress and anxiety, promoting a sense of calm and tranquility. Other practices, like yoga, Tai Chi, and progressive relaxation music, contribute to physical and mental relaxation. Nature walks, journaling, and spending time with loved ones are also effective ways to release emotional tension and gain insights into emotions. By setting boundaries and taking digital detoxes, individuals can reduce overwhelm and promote mental clarity. Laughter, humor, and aromatherapy are additional tools to boost mood and alleviate stress. Overall, adopting these relaxation practices can enhance mental well-being and prevent burnout, contributing to a healthier and more balanced life.

# Make leisure and contemplation a priority

Many of us often find ourselves "too busy" to take a break, but leisure time is essential for maintaining emotional and mental well-being. Make an effort to relax, reflect, and appreciate the positive aspects of your day, even the small ones. Consider writing them down as they can be easily forgotten. Later, when you need a mood boost, you can reflect on these positive moments for a dose of positivity.

# Eat a brain-healthy diet to support strong mental health

Foods that could potentially support your mood consist of beans, legumes (such as lentils), omega-3 rich fatty fish, nuts (like walnuts, almonds, cashews, and peanuts), avocados, dark leafy greens (including spinach, kale, and Brussels sprouts), and fruits (like blueberries). Additionally, dark chocolate has been associated with potential benefits for mental health. For personalized dietary and nutritional advice, it's best to consult a registered dietitian.

# Don't skimp on sleep

Sleep holds greater importance than many realize, as it serves as the most effective means for our body and mind to recharge and revitalize. Improving sleep quality can involve taking a break from screen stimulation, such as TV, phones, tablets, or computers, in the hours leading up to bedtime. Instead, consider activities like reading or listening to relaxing music to prepare yourself for a restful night.

# Find purpose and meaning

The path to good mental health varies for each individual, but discovering a sense of purpose in your daily life plays a crucial role. Consider trying one of the following:

- Engage in work and activities that make you feel valuable and fulfilled.
- Invest time in nurturing relationships with those who are important to you.
- Explore volunteering opportunities to enrich your life and increase happiness.
- Find meaningful ways to care for others, as it can be both rewarding and challenging.
- Challenge yourself to perform one good deed or gesture every day to contribute positively to the world around you.