Mental health. How to maintain mental and mental health
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In search of an answer to this question, I found a lot of private opinions. But my intuition tells me that all these opinions do not reach the true depth of the issue, and are floundering somewhere near the surface.
Here are some opinions, according to a survey among our compatriots
- When there is meaning in life. About 44% of respondents think so.
- 41% of respondents suggested that a person experiences this feeling when he has a strong, happy family.
- 39% believe that healthy sleep is synonymous with mental health.
- 38.5% were in favor of the fact that the normal state of a person’s mental health is the ability, and most importantly, the desire to actively communicate with the people around him.
- The desire for self-knowledge and self-improvement in this context was mentioned by 37% of respondents.
- 36% of respondents believe that there can be no mental health without regular sex.
- Some (36%) believe that without moderate physical activity and activity.
- 28% believe that a person who does not have any bad habits can be considered mentally healthy.
- And 25% said that the one who eats right.
- 22.5% believe that you can become a mentally healthy person by helping your neighbors and doing charity work.
- And 15% consider those who are active adherents of any religion to be mentally healthy.
As you can see, the opinions of ordinary people are so diverse that it is difficult to come to some common denominator based on them. This is not a universal concept and everyone can interpret it in their own way.
Change your life and then become mentally healthy?
Not for nothing, Karl Marx also wrote that a person’s existence determines his consciousness.
In fact, everything is much simpler, but at the same time, much more complicated than we would like. Achieving what is called mental health for each individual person must go through two stages.
The first stage is general and the same for everyone. Here we must realize that mental health is a state human consciousness when everything suits him, he is satisfied with his life and lives in accordance with his views on life, everyday life, etc.
But in order for each individual person to achieve mental health, it is necessary to do a lot of work on themselves: to realize their true priorities and desires, separate them from the desires imposed by mass culture and begin to systematically implement the project of their own ideal world. When the job is done, it remains to correct some details, and with 99% probability it will be possible to say that the person has achieved mental health.
First steps
How to understand what is really important to you in life, and what is dictated to you by your environment? To do this, you can use the services of a psychoanalyst who will help you understand yourself.
True, not everyone can afford such services; some are simply distrustful of the services of these people. There is a way out of this situation.
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A test to find your true aspirations
For this procedure we will need several sheets of paper. I make do with three or four A4 sheets.
Seclude yourself in a room where no one can disturb or distract you. Take a pen and, WITHOUT THINKING, start writing down any questions that come to your mind. Don’t try to control this process, write any nonsense that comes to your mind. Absolutely any questions, ranging from “how can I become a billionaire in a month” to “what does God look like and where does he live?” Write non-stop. There is no need to correct spelling errors, it will unsettle you.
Everything should take you no more than 10 minutes. The required number of questions is 100. That is, 6 seconds per question.
After the self-analysis procedure is completed, carefully study this list. Try to identify the most important issues for yourself. Notice if some questions are repeated several times? If yes, then it means they are most firmly lodged in your head, perhaps this is what really worries you today.
Select the 10 most pressing and important issues, make a list of them, ranking these issues in order of importance to you. After this you will receive rough plan achieving mental health. After all, we already know that mental health can be achieved by bringing your life in line with your preferences and outlook on life. And being determines consciousness.
The method described above, of course, is not a panacea, but it will allow you to get much closer to rationalizing your life and moving in the right direction. After all, no one wants to waste their life in vain. And by the way, it is advisable to carry out such a procedure at least once a month in order, so to speak, to keep your finger on the pulse.
Try to experiment, come up with new method or upgrade this one.
I also recommend reading articles: about a happy smile as a means of prevention, about how harmful hookah really is, etc.
Read and be healthy!
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A person who is emotionally healthy and in control of their emotions and their behavior is able to cope with life's difficulties, build strong relationships, and such a person can more easily cope with failures in their life. life path. But nothing is given just like that; effort is also required to create or maintain physical health, as well as emotional and mental health. Improving your emotional health can be a rewarding experience as it affects almost every aspect of your life, including improving your mood, increasing psychological resilience, and overall enjoyment of life.
What is mental health?
Mental or mental health refers to your psychological well-being. Emotional health is about how you feel, the quality of your relationships, and your ability to manage your feelings and cope with challenges.
Good mental health is not just the absence of mental health problems. Mental and emotional health is much more than just the absence of depression, blues, anxiety or other psychological problems. Likewise, not feeling unwell is Not the same as being healthy. It is not possible that you do not experience any negative emotions, but to develop positive thinking you will need to make an effort.
A mentally and emotionally healthy person has:
Feeling of pleasure from life.
Interest in life and the ability to have fun and laugh.
Ability to cope with stress and adversity.
A sense of meaning and purpose.
Flexibility, the ability to learn new things and adapt to changes in life.
Balance between work and rest.
Ability to build and maintain meaningful relationships.
Self-confidence and high self-esteem.
These positive characteristics of mental and emotional health will allow you to participate fully in life and, as a result, be more productive and have strong relationships with your family and immediate community. These positive characteristics will also help you cope with life's challenges and stress at work and at home.
Emotional and mental health resilience
Being emotionally and mentally healthy doesn't mean you won't go through bad times or experience emotional problems. We all go through disappointments, losses and changes in our lives. Sadness, anxiety and stress, unfortunately, are all an essential part of human life.
The difference is that people with good emotional health have the ability to recover from adversity, trauma, and stress. This ability is called sustainability. People who are emotionally and mentally healthy have more tools to cope with difficult situations. They remain focused, flexible, and creative through good times and bad.
One of the key factors in resilience is the ability to balance stress and your emotions. Being able to recognize your emotions and express them appropriately will help you avoid getting stuck in depression, anxiety, or other negative conditions. Another key factor is having a strong support network. By having trusted people, you can turn to them for encouragement and support, which will increase your resilience during difficult times.
Physical health is linked to emotional and mental health
Taking care of your body is a powerful first step to mental and emotional health. Mind and body are connected. When you start working on your physical condition, you will automatically experience more positive emotions. For example, physical activity not only strengthens our heart and lungs, but also releases endorphins, powerful chemical substances, which help us get a boost of energy and lift our spirits.
Get enough rest. To have good emotional and mental health, it is important to take care of your body. Which includes good, long sleep. Most people need seven to eight hours of sleep every night to feel good.
Learn about good nutrition. The more you learn about what you eat and how it affects your energy and mood, the better you will feel.
Exerciseto relieve stress and lift your spirits. Exercise is a powerful antidote to stress, anxiety and depression. Look for every opportunity to add physical activity into your daily routine. Take the stairs instead of the elevator, or walk to work and then home. To reap maximum mental health benefits, your goal is 30 minutes or more of physical activity per day.
Get a dose of sunshine every day. Sunlight is a mood lifter, so try to get at least 10 to 15 minutes of sun a day.
Limit alcohol consumption and avoid cigarettes. These are stimulants that may unnaturally make you feel good in the short term, but they have long-term negative effects on your mood and emotional health.
Improved mental and emotional health
In order to maintain and strengthen mental and emotional health, it is very important to pay attention to your own needs and feelings. Don't let stress and negative emotions accumulate. Try to maintain a balance between your daily responsibilities and the things you love. If you take care of yourself, then you are better equipped to deal with the challenges that life sometimes presents.
Self-care involves engaging in activities that naturally release endorphins and promote good mood. In addition to exercise, endorphins are also naturally released when we:
Doing things that have a positive impact on others. Being helpful to others and being valued for always being able to help is self-respect.
Practice self-discipline. Self-control naturally creates a feeling of optimism and helps you overcome moments of despair, helplessness and other negative thoughts.
Learn or discover new things. Think of it as a “mind game.” Try joining Book club, visit a museum and learn a new language.
Enjoy the beauty of nature or art. Research shows that simply taking a walk in your garden can lower your blood pressure and reduce stress.
Manage your stress levels. Stress has a serious impact on your mental and emotional health, so it's important to keep it under control. While not all stressors can be avoided, stress management strategies can help you bring things into balance.
Limit unhealthy mental habits likealarming. Try not to become consumed by repetitive mental habits, negative thoughts about yourself and the world that suck up time, drain your energy and cause feelings of anxiety, fear, and depression.
Mutually beneficial relationships are the basis of emotional health
No matter how much time you dedicate to improving your mental and emotional health, you still need the company of other people to feel and look the best way. Humans are social creatures with an emotional need for relationships and positive connections with others. We cannot survive, much less thrive, in isolation. Our social brain craves connection, even when experience makes us shy.
Social interaction - talking to someone specifically about your problems can also help reduce stress. The key is to find a positive relationship with someone who is a “good listener,” who knows how to talk to people regularly, preferably face to face, who will listen to you without a pre-existing agenda for how you should think or feel. A good listener will listen to your feelings and not interrupt, judge or criticize you. The best way find a good listener? Be a good listener yourself. Develop a friendship with someone you can talk to.
Risk factors for mental and emotional problems
Your mental and emotional health has and will continue to be determined by your experiences. Early childhood experiences are of particular importance. Genetic and biological factors may also play a role, but these may change due to experience.
Risk factors that can worsen mental and emotional health:
Feeling lonely. Feeling lonely, isolated and unwanted.
Injury or serious loss, especially early in life. Death of a parent or other traumatic event.
Learned helplessness. Negative experiences that lead to the belief that you are helpless and that you have little control over situations in your life.
Diseases, especially with chronic, disabling ones that isolate you from society.
Side effects of drugs especially in older people who may be taking a variety of medications.
Substance abuse. Alcoholism and drug addiction can cause mental health problems and make existing mental or emotional problems worse.
It's never too late to make changes to the internal and external factors that have shaped your mental and emotional health to improve your mental well-being. Risk factors may be offset by other protective factors, such as strong personal relationships, healthy image life and strategies for managing stress and negative emotions.
note
Bad dream
Feeling hopeless or helpless most of the time
Concentration of problems that interfere with your work or leisure
You use alcohol or nicotine to cope with difficult emotions
Negative or self-destructive thoughts or fears that you cannot control
Thoughts about death or suicide
If you have at least one of the symptoms described above, then immediately consult a specialist.
What makes a person human? Sages and philosophers have tried to answer this question for many millennia. different countries peace. There were many answers to this question, but now everyone agreed on the main thing: what makes a person human is his spiritual essence, the soul, if you believe in God, moral spiritual consciousness, if you believe the materialists.
If we remember what we were taught at school or in college, we will remember that life’s needs come first (breathe, eat, drink, sleep, and so on), but then we want respect, recognition of our merits, professional growth, self-realization , authority. Moreover, all this should be precisely for our human qualities, and not for some kind of convenience or material benefits.
The modern world is a world of stress and speed. A person lives in a world of information, and not always positive. He must keep up with progress, increase professionalism, hurry up, otherwise he will be pushed out, trampled, overtaken.
Psychologists say that a person is adequate when he reasonably perceives everything that happens to him and in the world around him. Each person must be able to cope with stress, be able to communicate with others in any situation, maintain self-control and calm, and control oneself. And many even eminent doctors believe that all diseases are caused by nerves. And if you read the statistics on the state of health of the population of our country, you can come to the conclusion that we are all constantly in a state of stress, psychological exhaustion and, as a result, on the verge of a nervous breakdown.
How to maintain mental health in the modern world?
Work should be loved and desired, then it will not be a burden.
Find an outlet for yourself - a hobby that will allow you to get away from stress, relax, and even forget.
Find and determine the purpose of life for yourself. Don’t forget that the meaning of life is different for everyone, so don’t try to copy someone and don’t impose your point of view on others.
Try to regulate your life to the best of your ability (keep a daily routine)
Not only enjoy working, but also enjoy relaxing.
Try to get rid of all bad habits.
Live and think positively (Everything that is not done is for the better).
Come to God. No wonder they say: "Don't tell God you have a problem. Turn to the problem and say you have God."
Mental health (also spiritual, spiritual, mental) is a state of well-being in which a person can realize his own potential, cope with ordinary life stresses, and work productively and fruitfully.
Why does this happen: when we finally part with the illusions of the past, we rush to the other extreme with even greater zeal - we connect all our hopes for the best exclusively with the future. As if it is there, in an uncertain future, that luck in everything awaits us. It seems that we could only wait out this timelessness, if only we could turn to better times! But in an effort to quickly reach the bright streak, we too energetically push away from the boring “today” - as if this is an absolutely unnecessary intermediate stage, nothing more than an annoying hitch on the path to success. By rushing the present, dreaming that it will pass as quickly as possible, we are unforgivably unfair to it. After all, it is not blurry memories of yesterday or unclear fantasies about tomorrow, but the present time with its reality that is our life.
Stop living in anticipation. We constantly associate hopes for the best with the future, we are always waiting for something: a promotion, a wedding, a payday or a vacation at sea. You can even wait for the end of the week - the cherished weekend. But waiting for the future very often kills the present. We do everything in the name and for the sake of achieving the desired goal and we live “today” in a hurry, as if we are in a hurry to rattle off a boring tongue twister. Despite our busyness, “today” drags on for a long time, becoming an endless torture. We want the present to end as quickly as possible: we do not value it, since on the way to our goal it is only an obstacle that must be overcome as quickly as possible. But the present is our life, and we don’t want it to end as soon as possible!
Don't get hung up on your dream. When defining your long-term or shorter-term goals and objectives, treat them as possible prospects, but not at all obligatory. You must be mentally prepared for failure, because... Sometimes success is no less a challenge than failure. Perhaps it is after the victory that you will feel devastation and, faced with the lack of new guidelines, you will understand: the happiest period for you was the period when you walked step by step towards your infinitely distant goal.
Organize your life so that it contains motivations in equal proportions: “because it’s necessary” and “because I want it so.”
Eliminate vanity from your life. You don't need to take on more than you can bear. This applies to work, household chores, and family obligations. After all, it is the oversaturation of them that turns the day in the present into a kaleidoscope of successive pictures and makes each of us feel like a “squirrel in a wheel.”
Do not rush. Switch from running to walking - it will be difficult if you are not used to it, but try. Remember the truth: those who are not in a hurry succeed.
Give yourself pleasure. Pamper yourself, encourage yourself. For what? Yes, just like that, without any reason. This could be a piece of cake in a cozy cafe, or a leisurely exploration of new products in a store, a trip to the pool or beauty salon, or watching your favorite movie. It is important that this is not a burden. After work, you can relax and lie down on the couch at home with the latest issue of your favorite magazine. It is clear that after a working day at home you will also have a lot of tasks that require immediate attention: washing-cooking, ironing-cleaning, school lessons with a child, etc. but all this can wait at least an hour. Try these 60 minutes to live only for yourself. And after this hour - the holiday of disobedience - you will feel your second wind opening.
Get rid of the guilt complex. Stop being nervous and punishing yourself if not all of the important things planned were done. You are not omnipotent, not everything is in your hands.
Include one “unnecessary” task in your schedule For example, self-study a foreign language that may not be useful to you. Why independent? Because it’s more convenient: you don’t have to go anywhere, you don’t have to blush in front of the teacher because of something you didn’t do homework, you are both your own teacher and examiner. Learn to “savor” the present, enjoy the learning process without focusing on its result. We are all, or try to be, perfectionists – a celebration of the philosophy of success in modern society makes us hostage to this way of life. But it is not at all necessary that each of our activities has a utilitarian (having a practical purpose or material benefit) purpose - “I do this in order to...”. You do it not in order to, but because - because you enjoy the process. And the opportunity to apply the acquired knowledge and skills will someday arise again.
Perform one feat a day. Just like Baron Munchausen from everyone's favorite movie. In our context, a feat could be something that we usually don’t get around to, but which periodically reminds us of ourselves. So, if one day you remember to sew on a button, the next day you pop into the clinic to get help for the pool, and then call a repairman to fix the kitchen cabinet door, these will be your feats.
Learn to do nothing. You can in this moment reminisce about past events or dream and make plans for the future. But at the same time, you will certainly enjoy every moment of the best of times - your present!
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