2024-02-12 02:24:16
- Research ensures that emotional stability depends on a series of changes and daily activities | Photo: iStock.
Mental health is a crucial component of people’s overall well-being and its importance has been increasingly recognized in society around the world in recent years.
According to the World Health Organization (WHO), mental health is “a state of well-being in which the individual is aware of his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is capable of making a contribution to their community.”
To help in this process, experts in psychology and mental health have identified a series of tips supported by scientific evidence that can significantly contribute to improving people’s psychological well-being.
Mental health, reference image from iStockphoto.
These are the most common tips that contribute to mental health:
Maintain a healthy daily routine
Establishing a daily routine can provide structure and emotional stability. Activities such as getting up and going to bed at the same time every day, engaging in regular physical exercise, and spending time on pleasurable activities can help regulate mood and reduce stress.
A study published in the journal Psychological Medicine (UK) found that maintaining a predictable daily routine was associated with lower levels of depressive and anxiety symptoms.
While Andreina Tuccella, a Venezuelan trainer specializing in Health and Sports Sciences, has recalled on several occasions through her social networks the importance of a good rest to obtain better results in training.
Reference image from iStockphoto.
Body-mind connection
Numerous research has demonstrated the close connection between the body and the mind. A balanced diet rich in fruits, vegetables, whole grains and lean proteins can have a positive impact on mental health.
Additionally, staying hydrated and limiting alcohol and caffeine consumption can also improve emotional well-being. An analysis published in the scientific journal PLOS Onein the United States, concluded that a healthy diet was associated with a lower risk of depression.
In the case of athletes, maintaining a balance between mental health and physical health is usually accompanied by a motivational aspect such as the goal of winning a competition, preparing for a local tournament, among others.
iStockphoto.
Manage stress
Chronic stress can have adverse effects on mental and physical health. Given this, specialists in psychology and psychiatry agree that learning relaxation techniques, such as meditation, deep breathing or yoga, can help reduce stress levels and promote inner calm.
A study conducted by researchers at John Hopkins University (United States) found that meditation mindfulness had significant effects in reducing symptoms of anxiety, depression and pain.
Scientists found a notable relationship between mindfulness meditation and its ability to reduce symptoms of depression, anxiety and pain.
“Meditation improves anxiety levels 60% of the time,” highlighted a study published on the Women of Today website.
iStock
Healthy relationships
Another of the most significant aspects of mental health and well-being is interpersonal relationships. Maintaining meaningful connections with friends, family, or community groups can provide a sense of belonging and emotional support. Various research has concluded that social support helps reduce the risk of depression and anxiety in young adults.
However, greater cases of depression in adolescents have been reported in recent years. These are usually related to family problems or stressful events in childhood such as trauma, death of a loved one, bullying and cyberbullying and, in several cases, sexual abuse, according to data from the mental health website. Medline Plus.
Foto referencial: iStock.
Ask for professional help
Health specialists assure that you should not be afraid or ashamed to seek professional help if you experience emotional difficulties.
Therapists and psychiatrists are trained to provide effective support and treatment for a variety of mental health issues. Cognitive behavioral therapy, in particular, has been shown to be effective in treating disorders such as depression and anxiety.
An analysis published in JAMA Psychiatry found that cognitive behavioral therapy was equally effective as antidepressant medication for treating major depression.
The WHO recognizes that mental disorders can significantly affect people’s quality of life and that access to appropriate medical care is essential to improve mental well-being.
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