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sound mental health

Some effective ways to achieve sound mental health

Sound mental health has become an utmost priority due to growing cases of anxiety and depression across the world. Moreover, the ongoing COVID-19 pandemic has even triggered this rate due to various consequences like the loss of employment, life, stress, etc. 

According to a study published by World Health Organization (WHO), depression is among the most ordinary mental disorder affecting nearly 5.0% of adults. Moreover, an estimated 3.8% of the population globally is affected by depression, which is around 280 million people. Furthermore, the same source estimates that nearly 700 000 people die because of suicide, the leading cause of death in 15-29-year-olds. 

The demand for mental health therapies is also growing at an exponential rate due to the rising rate of depression. For instance, according to a study by Astute Analytica, the global mental health market is forecast to witness a substantial jump in terms of revenue by recording a compound annual growth rate (CAGR) of 4.43% over the forecast period from 2022 to 2030. 

Here are some of the listed therapies one can perform to achieve sound mental health. These practices lift the mood of the person and help start afresh. Moreover, these tricks can people improve mental health and enhance performance. However, spare a few seconds to read about the exact meaning of sound mental health before discussing the ways to achieve it. 

What is Sound Mental Health?

The concept of sound mental health is unknown to many. However, sound mental health is a state of having a complete satisfactory level of behavioural and emotional adjustment. The concept encompasses various factors, such as the ability and the capacity of an individual to enjoy life and maintain a balance between general concepts such as regular activities and activities related to psychological resilience. According to World Health Organization, the concept of sound mental health encompasses self-actualization of one’s emotional potential, self-efficiency, subjective well-being, autonomy, inter-generational dependence, etc. Here are some of the effective ways to achieve sound mental health. 

Talk Therapy

Communication is one of the essential components to improve your mental health. Most people take sessions with the therapist to speak about their problems. Moreover, psychologists help patients in resolving the problems that have been bothering them. Moreover, effective communication can help patients forge a new path forward. Generally, it is suggested to open up and talk to other people like friends and close ones. However, if you are struggling to open up, there are various helplines available depending on your location to help you out. Thus, talk therapy can help people achieve sound mental health. 

Yoga

Yoga and meditation can help people in many ways. Moreover, it can improve your mood within minutes. When you practice yoga, your brain cells form new connections. After that, various changes in brain structure and function occur, which leads to improved cognitive skills such as learning and memory. Moreover, yoga bolsters brain regions involved in the process of memory, attention, awareness, thought, etc. 

Yoga is more like brain weightlifting therapy. Various brain imaging technologies, including MRI scans, have demonstrated that people who have been practicing yoga for years possess a thicker cerebral cortex, which is highly responsible for information processing. Thus, yoga can do miracles to mental health if performed properly. It can also help achieve sound mental health. Anjaneyasana, Garudasana, Natarajasana, Virabhadrasana, etc., are some of the best yoga asanas that help improve person’s mental condition.

A Cup of coffee can Elevate your Mood:

Coffee consumption is associated with a lower risk of depression. People can also try green tea or another healthy beverage instead of coffee. Here is how coffee elevates the mood of a person. Coffee, depending on the amount consumed, can help improve cognition, such as memory. Apart from that, it enhances the capability of alertness, concentration, and overall mental performance. 

Coffee compounds contain numerous antioxidants, which help fight free radical damage in your body cells and help prevent cognitive function impairment. 

Caffeine is the key ingredient in coffee, which stimulates the central nervous system by causing neurotransmitters to be released. As a result, it increases one’s information processing capacity.

Massage Therapy

Massage therapy can also improve the mood of the person feeling stressed or in pain. Massage has been used for thousands of years to heal, soothe, and relieve stress and emotional pain. The process includes pressing, rubbing, and manipulating the skin, muscles, tendons, and ligaments.

The treatment has evolved with time. Various resorts and healthcare centers offer efficient massages and aromatherapy to cure patients and reduce their stress levels. Massage is now more commonly used in conjunction with standard treatment for a wide range of medical conditions and situations, including mental health issues. 

Music Therapy

Music therapy is also proven effective in a therapeutic context to help improve mental health. Music therapy does not mean simply playing music to patients, but rather a more active involvement of the music to treat mental health conditions. Music therapy is widely used in the treatment of various problems, such as depression, anxiety, schizophrenia, sleep disorders, etc. In addition, the art of singing has proven to be more beneficial for both the individual and also to the improvement of social cohesion. 

Music Improves Focus: 

Classical music is an excellent aid to concentration. Music with a tempo of 60 bpm (beats per minute) is verified to increase the brain’s efficiency in processing information. The best way to use it is to play it softly in the background while you go about your business.

Music Helps in Expression: 

When you’re having trouble talking about or expressing your emotions, try listening to music. Making your own music can help you even more as it aids in expressing emotions. Thus, listen to music that helps you process your emotions and gain sound mental health. 

Laughter Therapy

In today’s outgrowing competition and highly stressful life, the demand for a positive environment and energy is growing. While stress causes a negative influence on a person’s mental health, laughter is expected to transform it into a positive feeling. Laughter therapy is a type of cognitive-behavioral therapy that can help people maintain a healthy physical, psychological, and social relationships, ultimately improving their quality of life. 

Laughter therapy, a non-pharmacological alternative treatment, improves mental health and the immune system. Furthermore, the major advantage is this therapy does not necessitate any specialized preparations, such as appropriate facilities or equipment. Here is how laughter therapy can significantly reduce the stress level:

Laughter lowers cortisol, epinephrine, and 3,4-dihydro-phenylacetic acid, indicating a reversal of the stress response.

When a person suffers from depression, its neurotransmitters, such as norepinephrine, dopamine, and serotonin, are depleted. Laughter can substantially influence dopamine and serotonin activity.

This non-invasive, non-pharmacological alternative treatment releases endorphin, which is highly required to treat anxiety or depression. 

Emotional Self-Care

Because mental and emotional health is closely related, emotional self-care can be very similar to mental self-care. Emotional self-care is vital to everybody in order to control their emotions.

Many people associate emotional self-care with a night of relaxation. This could also encompass bathing time, eating favorite meals, or watching their favorite movie. Practicing emotional self-care can include anything that takes your mind off things and gives your emotions a break. 

Physical Self-Care

Physical self-care can do miracles to a person’s mental health. However, the term “physical self-care” includes everything that benefits your body. A person can include a nutritious meal in his/her diet habits or go for a sunset walk. Moreover, physical self-care also includes giving your body a break from hitting the gym. However, the first and foremost thing is to observe what your body is lacking. Listen to your cravings and act on them to improve your physical health. In a variety of ways, physical self-care can have a significant impact on your mental health. Exercising, for example, aids in the release of endorphins, or the “feel-good hormone.” Second, by taking care of your physical health, you can improve your mental health and self-esteem. Physical self-care is difficult for many people who are struggling with mental health. However, it can be motivating and make you feel accomplished.

Travel

Travel is considered one of the efficient and vital ways to boost the mood. Going outside, getting fresh air, sunlight, and nature can do wonders to a person’s mental and physical health. Travel helps people feel calm and resets the entire mood. Moreover, it also enhances the creativity of the mind while maintaining overall well-being. 

Practice Gratitude and Maintain a Journal:

Maintain g a journal is another crucial step to having a healthy life. A person can share all the circumstances that have been bothering him/her by maintaining a journal. Moreover, writing problems can also help people discover the solution. Gratitude brings positive energy, which is crucial for mental health. To practice gratitude, you can maintain a journal to pen down things you have achieved in a day and your goals for the upcoming days.

Increase Self-Esteem

Practicing self-care can result in feeling good about yourself. Many people struggling with any mental, emotional, or physical issue, can improve their self-esteem by practicing self-care. This is because you recognize that you deserve to be cared for. Furthermore, you are devoting time to self-improvement. Healthy self-esteem can provide numerous benefits, including confidence and motivation to continue moving forward.

Get Enough Sleep

Sleep deprivation can have a negative impact on mental health leading to the problems like tiredness and irritability. To get enough sleep, try to go to the bed at the same time every night. Moreover, have a minimum of seven hours of sleep. 

People facing sleep problems should avoid screens and monitors for at least an hour before bedtime. Moreover, you should also maintain a relaxing routine to help prepare for sleep. 

Routines and Consistency

Self-care can help people achieve some mental stability and peace as it enables reassurance in the mind. Most of the time, it is reassuring to know that you have a plan for your day. Moreover, predictable and repetitive routines are considered calming and help reduce anxiety,” according to an article by Piedmont Healthcare article. 

Staying Aware of Your Mental Health

This may appear to be an obvious point to make, but it is frequently overlooked. When you are more aware of something, it is easier to keep track of it and stay on track with making improvements. Caring for yourself can sometimes simply mean staying on top of things. It may be beneficial to purchase a planner, make a list, or set a reminder on your phone to help you remember to check on yourself. These items can help you maintain and improve your mental health by keeping you aware and consistent. You are more likely to do this if you set reminders to assist yourself. Thus, recognizing yourself can help you achieve sound mental health. 

Decluttering Your Life

Sometimes we add stress to our lives by leaving messes for ourselves to “deal with later.” This can include both physical and mental clutter. A decluttering or renovation of our important possessions can improve our mental health by reducing the baggage that pulls at us. Self-care can include getting rid of physical items and habits that cause more harm than good.

Take note of the things that are weighing you down in order to declutter your life. This could be an insignificant task or even a person in your life. It could also be a box of items you haven’t had time to go through. While practicing self-care, do your best to declutter these items.

Art 

Art, such as painting, drawing, and craft-making help people express their emotions on paper. It is considered a unique and successful form of therapy that aims to calm the nervous system, boost focus, and increases self-esteem.