World Mental Health Day: Learn about the ​ways to achieve mental wellness.


World Mental Health Day: Learn about the ​ways to ach​ieve mental wellness.

Your mind is the window to your body and soul, so make sure it receives proper nourishment.

Your brain is a powerful thing. Your mental state not only controls your consciousness but also determines how your body functions.

Good mental health means you’re able to cope with daily stresses and accomplish personal goals. Many things, such as trauma, stress, and sleep problems, can affect your mental health. You may not be able to prevent a mental health condition, but you can take steps to protect and support your mental health throughout your life.

Get at least eight hours of sleep a day

You are more alert and less prone to stress after a good night’s rest. Getting enough sleep can also improve your memory.

Eat a healthy diet. Foods rich in omega-3 fatty acids, such as salmon, tuna and mackerel, cut the risk of dementia and mental decline

Good nutrition is a natural defence against stress. Begin your day with a nutritious breakfast, preferably of wholegrain cereals and fruits, and take balanced meals throughout the day.

Keep yourself active. At least 30 minutes of exercise, three times a week, is ideal

Exercising keeps you physically strong and reduces or prevents stress. Go for a walk or unwind with yoga. It is better to do moderate exercise regularly than to have a heavy workout occasionally.

Interact with others. Talk to another person for at least 10 minutes daily

Talking to people stimulates the brain. A study in the US found that talking to another person for just 10 minutes a day improves memory scores. Also, the more you interact with others, the faster your brain will work.

Pick up a new skill or hobby

Learning to play a musical instrument, acquiring computer skills, starting a new hobby or learning to cook a new dish can help keep your brain active and healthy.

Get a mental workout. Scrabble or mahjong anyone?

Engaging in mind-boggling games involves a combination of memory, decision-making and strategizing, which keeps the brain active and prevents dementia. In addition, playing in a group will boost interaction.

Do something for others. This is the best remedy when you’re feeling down

Helping a friend or family member, or doing community work helps you to take the focus away from yourself. In turn, you will feel more positive and less helpless.

Learn to manage stress. Shift your mindset and make a list

Make a list of goals and check them off when they are completed. This will help you tackle things one at a time. Seeing problems as opportunities or focusing on the positive can also help to reduce stress. Stress cannot be avoided, but you can learn to manage stress.

Avoid alcohol, cigarettes, and drugs. They are not the solutions to problems

If you have emotional problems, seek support from family and friends, or get professional help. Alcohol, cigarettes, and drugs provide only temporary relief from stress and unhappiness.

Laughter is the best medicine.

Laugh yourself silly and have fun whenever you can. Laughing can help to keep the doctor away because humor activates the brain’s reward and pleasure centers, generating emotions and relaxing the mind.

Set realistic goals

Decide what you want to achieve academically, professionally and personally, and write down the steps you need to realize your goals. Aim high, but be realistic and don't over-schedule. You'll enjoy a tremendous sense of accomplishment and self-worth as you progress toward your goal.

Quiet your mind

Try meditating, Mindfulness and/or prayer. Relaxation exercises and prayer can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calm and enhance the effects of therapy.

Get help when you need it

Seeking help is a sign of strength — not a weakness. And it is important to remember that treatment is effective. People who get appropriate care can recover from mental illness and addiction and lead full, rewarding lives.

*Adapted from the National Mental Health Association/National Council for Community Behavioral Healthcare
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