Emotional and mental health are critical because they affect your thoughts, behaviours, and emotional reactions.
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7 New Year’s Resolutions That Put Your Mental Health First
Increase Serotonin Level
Researches have revealed a significant correlation between intestinal health and mental wellbeing. According to Dr Levy, the stomach produces 90% of serotonin, a vital chemical transmitter in the brain. It is believed that lowering inflammation in the digestive system might help your body manufacture more of this molecule, which influences mood, appetite, and sleep. (In fact, the National Institute of Mental Health reports that patients with depression often have lower-than-normal serotonin levels.)
Move Your Body
Thirty minutes of light exercise every day, at least five days per week: that’s the recommendation for maintaining your heart in peak form. But it’s also a fantastic mood enhancer.
According to new research published in the American Journal of Psychiatry, as little as an hour of exercise, every week may lessen the risk of depression in the future.
“Exercise increases blood flow in the brain," Dr Levy adds that this improves both the synthesis and circulation of brain chemicals known as neurotransmitters. “The higher our neurotransmitter levels, the better we feel." She also mentions that exercise is one of the easiest methods to reduce stress.
Resolve to: Take more walks around your home or workplace. Take the stairs instead of the elevator.
Source - Quinn_Chen
Get Plenty Of Rest
People romanticise lack of sleep by chanting sleep is for the weak. However, it is the other way around. Sleep strengthens our mental and physical well-being by shutting our whole system down during rest time. We utilise that downtime to recharge and absorb information gathered during the day, which aids in memory consolidation. In contrast, sleep deprivation may make us cranky. People who are sleep deprived are more prone to suffer from depression or anxiety than those who are well-rested.
“If you are sleep deprived, you can’t manage your mood,” Dr Levy says. “Even the most basic demands on your life are going to feel harder.”
Resolve to unplug from technological gadgets for 30 minutes before night. According to the National Sleep Foundation, you should aim for seven to nine hours of sleep every night.
Jot Things Down
Keep a paper and a pencil in the palm of your hand. These may be helpful for your mental health, mainly if your thoughts are racing over anything.
According to Theresa Nguyen, a certified clinical social worker and vice president of policy and programmes at Mental Health America, writing down your thoughts might help alleviate anxiety. It can make the things circling in your head appear much more doable and well-arranged. “If I don’t, then it’s just in my head and it’s just overwhelming,” she says.
Resolve to: use to-do lists or maintain a diary.
Restructure Your Priorities
Do you want to prevent unneeded emotional tension in the coming year? It is essential to have a year-long plan. “Think about your priorities," Nguyen says. “They should really be aligned to your values," she says. It is sometimes necessary to say “no" to individuals to avoid overburdening oneself.
According to Dr Levy, working toward stuff that doesn’t matter to you or stripping away your ability to do things that do matter can lead to stress, conflict, anxiety, and even depression.
Resolve to: Outline your top five priorities–personal, professional, or a combination of the two–based on what is most important to you. Dr Levy suggests making choices on spending most of your time consistent with that list.
Set Aside Time For Self-Care
Americans are as worried as they have ever been due to the technology that keeps us connected to work tirelessly, political strife, and financial worries. You don’t want the stress to build up. Everyone needs a relief valve.
“If you have end-of-year vacation left over, take it," Nguyen advises. If you can’t go away around the holidays, try to schedule some time off early in the new year.
Resolve to: Spend time meditating, listening to music, or engaging in a peaceful pastime.
Seek Treatments And Therapies
There is no shame in seeking the assistance of a mental health expert. And, if you’re suffering from depression or anxiety, there’s no need to live in misery, alone by yourself; there are effective therapies accessible. Cognitive behavioural therapy, for example, may help you in thinking about things differently and more encouragingly.
“Depression and anxiety do not go away on their own," Dr Levy says. So whether you prefer to see a psychiatrist or a counsellor, “go talk to someone about what you’re experiencing.“
Resolve to: This is the year to go to treatment.