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5 Tips to Boost Mental Wellness

on July 13, 2021

According to the National Institute of Mental Health (NIMH), about 19% of U.S. adults and 31% of adolescents age 13 to 18 experience depression and anxiety each year. Depression symptoms involve sleeplessness, agitation, chest pain, nervousness. In recent years, the significant increase in usage in social media has a huge negative impact on young people's mental health such as self-perceived body image, disconnected from real-life friends and family. We all have our own struggles, whether it’s from the family,  the partner, work or even friendships. The good news is depression is manageable. If you are anxious regularly, medical therapies cannot always be your first choice. Try working on these self-care remedies to calm your mind and cut stress.

 

Do Exercise

A large number of researches have shown that doing exercise can not only enhance physical fitness, but can also impact people's happiness, mood, and anxiety. A regular workout has a positive effect on suppressing anxiety. Studies show that exercise does help your brain release endorphins,  natural painkillers. Long-term exercise (whether it's daily or 3 times a week) stimulates your brain to release endorphins regularly, which can help improve your mood. Also, exercise helps reduce the body's production of stress hormones, such as cortisol. With the release of endorphins and the stress hormones associated with exercise decrease, our bodies experience a gradual sense of calmness, which is why many people experience a feeling of happiness and euphoria after exercising.

 

Build Healthy Eating Habit

To improve mental wellness, building a healthy diet not only limits the monosaccharide intake, also prevents many kinds of carbohydrates, such as rice flour, snacks and many refined biscuits and other cereals. Because this kind of cereal is a polysaccharide food, they can trigger a dangerous drop in blood sugar, which can lead to bad mood swings, irritability and sadness of depression and anxiety is very adverse. On the other hand, protein contains amino acids needed for normal brain function in regulating emotions. Be sure to include plenty of high-quality protein in your diet to help maintain a healthy emotional balance. The best sources of protein include a variety of meats, eggs and dairy products. Plant proteins such as soy and various soy products.

 

Limit Internet time

We've all developed a dependency on our electronic devices, the Internet as a way to spend time, and can be an isolated space from an unpleasant reality. The Internet can make us relax, but problems and difficulties still exist. We can't solve the problems by avoiding them. Instead, we will feel more guilty, because you are procrastinating and you will have to face it sooner or later. Make an organised schedule every day to make sure do not spend too much time on your phone. You will find you can achieve more goals in a day.

 

Relax before bed

When stress is brought to bed, the quality of sleep deteriorates. If you don't get enough sleep, you're more likely to wake up the next day. There are plenty of ways to reduce stress include listening to a soothing piece of music and releasing essential oils before bed. Lavender, Bergamot, Sandalwood and Cedarwood essential oils are the best known for its calming and relaxing properties.  And, of course, going to bed early. Rest is important. Also, don't check your phone before bed.

 

Aromatherapy

Different studies have found that aromatherapy can be effective in decreasing the level of fatigue, and pain and increase mental health. Generally, aromatherapy is used via inhalation, diffuse, bath, and massage.  Smelling soothing plant extracted oils can help manage stress and anxiety.

 

Different types of essential oils can help depression and anxiety. Researchers found the effects of aromatherapy with lavender on insomnia in 67 women aged 45-55 may reduce heart rate in a short term and suggest help with sleeping issues in a period. Lavender essential oil has properties include calming, relaxing, and restoring the nervous system, promoting inner peace, improving sleep, and relieving symptoms of irritability, panic, tension.

 

Bergamot is another common ingredient in Earl Grey tea, with a distinctive floral fragrance and aroma. Bergamot essential oil can add energy to make people relaxed and less emotional. Bergamot oil has been shown to reduce the production of corticosterone, the "stress hormone". Another interesting study from 2011 showed that using an essential oil blend of lavender and bergamot significantly lowered blood pressure and slowed the pulse rate, helping to treat depression and anxiety. Compared with the control group, participants who used bergamot oil generally rated themselves as "calmer" and "more relaxed."

 

Commonly, many people want to build a better mental wellness. Try to and accept our emotions and love yourself. Hopefully, these tips can help you improve your mental health.

 

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