Habits That Help Maintain Your Mental Health

Lifestyle changes can help improve and prevent symptoms of depression and anxiety. There are a number of habits that can help maintain  your mental health.

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Psychotherapist in California, Sarah Greenberg revealed that change can be difficult, especially for those who experience anxiety disorders and depression. For that, it is important to be kind to yourself, including by doing the right lifestyle.

"The best way to take care of your mental health is the approach that works best for you. In some cases, professional help may also be needed," says Greenberg.

Here are some habits that Greenberg suggests to help maintain mental health, as quoted by Psychology Today .

1. Accept yourself as you are

According to Greenberg, a self-critical, or perfectionist, disposition can be a risk factor for anxiety and depression.

"This can include feelings like you have to be perfect to be accepted, an inability to accept flaws in yourself, intense self-observation, or unrealistic feelings about other people's expectations and your ability to meet them," she explains.

For this reason, he suggests starting to break away from the standard of living that becomes a burden. And one of the best antidotes is to be compassionate to yourself.

According to researcher Kristen Neff, self-compassion has three components: self-kindness vs self-judgment, humanity vs isolation, awareness vs over-identification.

"The way we treat ourselves through the ups and downs of life can have a tremendous impact on our health and mental health," he added.

2. Social relations

From birth, humans need social relationships to develop. A recent study led by researchers at Harvard seeks to understand what can best protect us from depression that is within our control.

After analyzing more than 100 potential factors, they found that social relationships were by far the most important protective factor.

"It's been a lonely year for a lot of people. And many are anxious about the prospect of getting back to normal. But connections don't mean big parties or busy offices," says Greenberg.

He goes on to say that it could take the form of venting to a trusted person about what you really are doing, listening to what someone else is actually doing, giving a meaningful thank you, or making a visit (adhering to health protocols) with whichever family member or friend. even.

"If this feels out of reach, try making a short list of people who have made you feel connected," she adds.

Other research suggests that simply remembering positive relationships can have a positive impact on our ability to tolerate stress.

3. Sports

Exercise can be an important part of preventing depression because a sedentary lifestyle is a risk factor.

One study found that 15 minutes a day of vigorous exercise significantly prevented depression. Another study found that 12 weeks of vigorous exercise at 30 minutes, three to five times a week reduced symptoms by 47 percent.

For co-existing anxiety and depression, a 2020 study led by James Blumenthal, professor of psychiatry at Duke University, found exercise was most effective when combined with medication. Otherwise, high levels of anxiety seem to blunt the effect of exercise on reducing depression.

What about anxiety?

Research shows that exercise can be a positive distraction, a higher level of activity can protect against symptoms, and that a single session of exercise can provide immediate benefits for reducing stress and worry.

4. Fulfillment of nutrition

Much has been written about the relationship between food and mood. According to Greenberg, traditional diets (such as the Mediterranean diet) that are high in vegetables, whole grains, and good fats for your brain are associated with a 25-35 percent reduced risk of depression compared to a diet higher in sugar, processed foods, and dairy products.

In addition to nutritional fulfillment, Greenberg says that tackling sleep problems can also relieve symptoms of mental health conditions.

5. Mindfulness

Greenberg says that through mindfulness , you can change the way you relate to difficult thoughts and feelings.

One study found that after eight weeks of mindfulness practice, practitioners showed increased gray matter concentration, which is linked to emotional regulation, among other benefits.