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iIf you are struggling with your mental health, then one of the first things that you should aim to do is tell yourself something positive. How you frame things can have a big impact on how you feel. If you see your life, and yourself, negatively, then you will start to view experiences in a way that backs up your thought process. Instead of telling yourself that you are not worthy of a promotion or that you bombed in an interview, re-word how you said it “I didn’t do as well as I wanted to, but I could still get that promotion because…”, and find a positive.
There are many ways that you can help yourself, but sometimes we all need a little help from others. Visit Claritychi.com if you feel you could benefit from some guidance.
Write out a list of things that you are grateful for.
Practicing gratitude has been linked to improving your wellbeing and your mental health, as well as making people happier. You can increase feelings of gratitude by using daily positive habits such as making a list. Practice mindfulness, and make a few minutes each day, consistently, to think about the things that make you happy.
The things you focus on don’t have to be big things.
Learn to be mindful of the present moment, and let go of things that bring you down. Bring that awareness to small day-to-day things. If you find that your mind wanders a lot and that you tend to ruminate, learn to focus on the things that you are doing right now. Pay attention to the sensations you feel when you’re in the shower. Look at the colors of the food you are preparing. Take the time to really taste foods when you are eating. It will take practice to get good at this, but focus on what you are doing.
Exercise can help to improve your mood too.
When you are exercising your body will release endorphins, which will help to reduce stress and relieve anxiety. A small amount of physical activity is enough to feel the benefits. Aim for 30 minutes of exercise a day, ideally outside, in order to get the benefits of fresh air and sunlight as well. Being outside in nature is a very good way to fight against stress.
What you put into your body is important as well.
Eating nourishes your body, and can help to fuel your brain. It’s a good idea to eat a moderate (not excessive) amount of carbohydrates for the brain-boosting effect, and it’s also a good idea to eat protein-rich foods to get the benefits of dopamine, norepinephrine and tyrosine, which can improve your alertness. Don’t ignore vegetables. These have a lot of micronutrients which can help to regulate your mood. Healthy fats from fish, flaxseed and nuts are important for keeping your cognitive health at its best and promoting good brain function.
Talking is important.
Know that you have people in your life who care about you, and that are there to help you. Taking a moment to talk to the people who you are close to can help a lot, and can be instrumental in ensuring that you get the care that you need. It can be hard to do at first, but if you hold on to your anger you can become more anxious and depressed. Letting it go is important for moving forward and getting the support that you need when you need it.
If you have the resources, then helping others can make you feel better about yourself and can improve your self-esteem. Find volunteer opportunities or simply help those around you in small ways, and you will reap the benefits in terms of how you feel in your own personal life later.