14 Ways to Improve your Mental Health

1.Choose what makes you happier The more happy and pleasant experiences you have in your life, the better your overall condition will be. Therefore, it is important that there are enough reasons to feel happy in your weekly routine – they, like a gold reserve, increase resistance to stress and life's vicissitudes.

2.Listen to the signals of the body and psyche The human body is a unique self–healing and self-cleaning system. It has many "sensors" that register undesirable and harmful effects, and many ways to send an alarm signal that something needs to be changed. It's just a pity, we rarely hear these signals - we usually have more important goals and objectives. So this point is about self–care and intuition. The body is smart, it tries to protect us many, many times a day and save something for us. Let's listen, at least sometimes.

3.Be alone No, this recommendation is not only for introverts. It has been proven that most people feel better after 20-30 minutes of solitude. This is especially true for those whose life is rather turbulent due to the specifics of work, family composition or other external factors. It is very important to give yourself the opportunity to be silent for a while and be alone, without feeling abandoned, but just resting.

4.Be with people "When you feel bad, you need to go to people, because people delay well." There is only part of the truth in this apt statement. It is possible and necessary to go to people not only when it is bad, but also when it is good, and when there is no way, and when somehow. Being with someone nearby, living something together is a unique healing practice. It is not necessary that people are very close (although it may be important to someone). It is enough that they are also ready to meet you halfway and get in touch.

5.Embrace and touch others Tactile contacts are one of our first ways of communicating with the world and our "secret weapon". Studies suggest initiating and taking 5 to 10 touches and hugs a day to feel good. Of course, these rules do not work for everyone, but only for those who are comfortable with touch by themselves (unfortunately, modern culture is rather tactile, so there may be problems with this). Touching and hugging reduce anxiety and stress through stimulation of oxytocin production, improve heart function, help send and receive emotional signals, even out the climate in relationships and much more.

6.Devote time to nature This trivial recommendation is given by many, everyone is already tired of it, so I want to clarify it a little and illuminate it from a new angle. It is proved that the observation of moving natural objects (tree crowns in the wind, flowing water, clouds, etc.) puts a person into a shallow trance, which is useful for all supporting body systems, including mental ones. In addition, the positive effect of tinkering with the land is known, so people who have home plants or a garden are less susceptible to stress. Clean air, new impressions and rest for the eyes are also no less useful "acquisitions" from outings into nature, for which, in fact, nothing special is required to do.

7.Avoid activity based on negativity It turns out that people who mock and laugh at others (there is a term for this in English: snark) do not feel better after that at all. And globally, oddly enough, they often rate themselves as unhappy. I think the causal relationship here is this: the need for sarcasm, cruelty and humiliation of others often arises on some kind of dysfunctional personal base. Maybe it's a difficult situation or a difficult period in life, maybe a character structure, maybe something else - but the snark, apparently, does not bring relief. Therefore, if you find such a need, it makes sense not to go on about it.

8.Practice Gratitude Gratitude is a feeling similar to a healing elixir. When we begin to notice the bright things that are happening around us, life blooms with bright colors. Studies show that regular reflection and expression of gratitude (to anyone, even to your cat or good weather) improves well-being and mood. If it's hard for you to remember reasons for gratitude right off the bat, look on the Internet – there are funny lists on this topic. In such lists there are, for example, gifs with puppies.

9.Reduce the amount of stimulants Our generation is the most medicalized, stimulated and anesthetized compared to all previous ones. The pace of life for most of us is such that it seems that it is simply impossible to do without such "crutches" as alcohol, coffee, energy and high-calorie food. In fact, it is possible and often necessary to do, because the effect of almost all of these stimulants is a shock shake that they give to the body, and in the long run it is harmful. Try to change the moments when you habitually push yourself with something. Well, what if a doctor would forbid you to do this? Surely they would have coped on their own. So maybe you shouldn't wait for a doctor? And then many people have a chance to wait.

10.Reduce the amount of information A modern person deals with so much new information every day that his ancestor did not have time to digest 6 times in his entire life. Our brain is constantly "overeating", we need to give it a break. For example, do not use processes that increase the amount of information (news feed, Facebook, etc.) as a means for relaxation and relaxation. And also arrange for yourself an "informational detox" in nature or just in solitude. Or... what ways do you have to reduce this flickering flow?

Do physical exercises When you do sports, your body not only has a lot of good things going on at the physical level, but also produces substances that affect well-being and mood. For example, endorphins are a great thing. Fall for this natural source of pleasure at least sometimes. If life does not allow you to practice seriously, then dance to the music for two or three tracks a day, this is much better than a complete lack of physical activity.

11.It seems that half of the recommendations will be about the struggle with the peculiarities of modern man's life. This point is no exception: most of us are gradually settling more and more indoors, whether it's at work or at home. This is caused by the acceleration of the pace of life and the penetration of modern technologies and the Internet into it. Walking, in addition to fresh air (relative to the one in the room), gives the necessary warm-up to the body, rest to tired eyes and time for thoughts or unhurried conversations. It is considered optimal to take 30-40 minutes of walking daily.

12.Allow yourself to feel Control and suppress emotions quite conveniently, this way – consciously or not – is used by many. In addition, our culture and mentality are prohibitive in relation to many "undesirable" feelings, which aggravates the situation. But for health, alas, all this is frankly harmful. Therefore, I advertise to everyone the idea of studying my feelings and using them, at least this will be the prevention of psychosomatic symptoms, and maybe something else pleasant will be found.

13.Communicate with animals It has long been no secret that pet owners are more likely to feel happy than people living without them. Animals improve the course of heart and vascular diseases, reduce headaches, have a good effect on PMS and other conditions. Of course, this is subjective in some ways, but why do we need objectivity in such a matter as self-perception? Even if you don't have a furry (or bald, or scaly) friend and there is no way to make one - you can communicate with animals in many places. Zoos, parks, animals of friends and acquaintances, farms, stables, kennels, etc. For the most advanced there is dog, hippo and dolphin therapy. Try it and you won't regret it!

14.Try new things It is not necessary to load yourself with a new foreign language or buy an unfamiliar product on trial (although it is possible to do so). The essence of this point is that the new stimulates the "right" brain activity, which is very important for mental well-being. In addition, it has been proven that small portions of new knowledge or experience obtained regularly are the prevention of dementia. You can turn this point to your advantage – to study and try something that will bring you practical benefits. For example, reading everyday life hacks, trying new ways to improve your sleep, cooking new dishes, doing interesting exercises, etc. And be healthy!