— Chisom Anyanwu, RN.
Medbud Solutions, October 2021
More often than not, we pay the bulk of our attention to our physical health and then what’s left to our mental health, if at all. But as cliché and repetitive as it sounds, our mental health is equally as important as our physical health. Not more, not less. Below are some tips to help improve and maintain a greatmental health.
1. KEEP ACTIVE
“Ugh, I don’t want to get sore.” “My body looks okay already, there’s no need for me to work out.” While that is understandable, working out, even if it’s 10 minutes of cardio. Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Oh, exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal! Now get on that treadmill … don’t have one? Go on a run!
2. EAT RIGHT
Nutrition is so key! Try foods like avocados, nuts, salmon, yogurt, spinach, whole grains, dark chocolate, and olive oil. Yes, olive oil! imagine being a Christian, that’s a double-edged sword and your mental health has no option but to improve.
3. PRACTICE GRATITUDE
I don’t think there is a human living that doesn’t have some sort of not-so-great situation they’re dealing with. Everyone’s struggle is different in capacity, of course. But practicing gratitude can be so helpful towards your mental health. Even if it’s so hard and seems nearly impossible because 99 out of 100 things in your life are falling apart, hold on to that 1, be grateful and remember that someone somewhere has it worse and, if you are at rock bottom, the only natural direction of movement is up. Everything will get better with time.
4. TAKE A BREAK
From time to time, just take a break. From everything. Of course, politely. Don’t just vanish into thin air. Ask for time off from your job, ask for a break from your partner if you feel clogged up in a relationship. Whatever that overwhelms you, take a break from that. We live in a world that is very fast paced, and there is really nothing we can do about it, except disconnect and recharge when we can.
5. DO SOMETHING YOU ARE GOOD AT.
Talk about a confidence booster! That’s it, that’s the tip.
6. ACCEPT WHO YOU ARE.
Flaws, blemishes, scars, bad at math, sucky at sport, less than 6’ tall, crooked teeth, whatever the case may be. Just accept yourself. Extend the same grace you give others to yourself. Your imperfections are what makes you unique, it adds flavor to the world. Fun fact, no one cares … at least not as much as you do. No one sits around thinking and obsessing about your flaws, so live life, accept and love yourself!
7. MEDITATE
“Hummmm hummm hummmm….” Contrary to popular opinion, that’s not all that meditation entails. I have found apps like headspace, calm and balance to be helpful. Taking time out every day to clear your head is a necessity. A lot goes on in our minds, whether we are aware of it or not. Our conscious and subconscious minds are always active. Replaying memories, processing the now and creating future scenarios. So having moments where you just rid all those thoughts at least for a moment to clear your head can go such a long way in improving your mental health.
8. LIMIT SCREEN TIME
Turn off that phone! Close the laptop!! Put off the tv!!! At least for your eyes sake. There’s Instagram, youtube, tiktok, twitter; so much information, videos, pictures, etcconsumed at a very fast, almost nonstop rate. It almost seems like everyone is ahead of you in life. But that’s not true. Social media is controlled platform by the users. More than likely and understandably, people are not going to share their lows. Focus on yourself and be proud of your growth. The only person you should compare yourself to is your past self. Oh, before I forget, video games are also in this category. Spending so much time on video games drains you, both physically and mentally. In conclusion, set reasonable parameters on the time you spend on your screens.
9. TAKE CARE OF YOUR PHYSICAL HEALTH
This is essentially a combination of tip 1 and 2. Physical maintenance is so important. What you fuel your body with is very pivotal to the quality of your mental health. Imagine fueling your body consistently with fast food, you know, the double cheeseburger from McDonalds with large fries and sprite, don’t be surprised when your body breaks down on you like their ice cream machine and in turn, deteriorates your mental health. Also imagine eating your vegetables, drinking water, and enjoying nutritious meals, your body and mental health will thank you!
10. ASK FOR HELP
Don’t be afraid to. Don’t feel you’ll be judged. Fortunately, we live in a world that is slowly but surely getting more informed about mental health, a world where there are vast resources to address mental health issues, no matter what it may be. Have someone you can confide in when you feel low and not at your best self mentally. Read books on mental health, podcasts, etc. Never feel ashamed to ask for help when you need to.
About the Author
Chisom Anyanwu is a Registered Nurse in the state of Maryland and a graduate of the University of Maryland School of Nursing. She is currently an Operating Room nurse with the aspiration of becoming a Psychiatric Mental Health Nurse Practitioner in the near future, as mental health education and advocacy is one of her passions. In her free time, she loves to travel, read self-improvement books, dance and meditate.