Former TV actor and popular Indian film star, Sushant Singh Rajput((21 January 1986 – 14 June 2020)), who entertained cinema lovers all across with his innumerable performances sent shock waves across the country with the news of his suicide.The reason behind him taking this extreme step is not clearly known, however, early reports allege that he was suffering from depression for the past 6 months. This incident highlights that important part of keeping fit and healthy is to take care of your own mental health. There are plenty of things you can do to help make sure you keep yourself mentally healthy and come out of depression.
Stay mentally healthy by following these simple steps
Connect with others and be sociable
Make an effort to maintain good relationships and talk to people whenever you get the chance. Having friends is important not just for your self-esteem, but also for providing support when you're not feeling too great. Research has found that talking to others for just ten minutes can improve memory and test scores!. You should develop and keep strong relationships with people who will support you. Knowing you are valued by others is important for helping you think more positively. Plus, being more trusting can increase your emotional well-being because as you get better at finding the positive aspects in other people, you become better at recognizing your own.
Play! Plan something fun!
Make time every day to enjoy something you really like to do. Be silly and laugh – laughter can recharge you.
Ask for help
Everyone hits bumps in the road. Ask a friend, co-worker or teacher for help and advice. One of the most important ways to keep yourself mentally healthy is to recognize when you're not feeling good, and to know when to ask for help. There's no shame in asking someone for support if you're feeling low or stressed. Everyone goes through patches where they don't feel as good as they should.
Take care of yourself and take proper rest
It’s easier to feel happy if your body feels good. Exercise. Enjoy a good breakfast. Drink water, have a healthy snack and eat a balanced diet. Physical and mental health are tied together. Be good to your body.
Sleep restores both your mind and body. Aim for 7 hours of sleep at least. Go to bed and get up at a regular time each day. One hour before bedtime turn off your phone and computer. Take some time to relax and wind down from your day. If you have trouble sleeping, only lay in bed for ½ hour then get up and go into another room, or sit in a chair and read a book or watch TV (no computer or phone as the blue light can keep you awake) for a ½ hour, then try to go back to sleep again for a ½ hour.
Exercise
Your body releases stress-relieving and mood-boosting endorphins before and after you work out, which is why exercise is a powerful antidote to stress, anxiety, and depression. Look for small ways to add activity to your day, like taking the stairs instead of the elevator or going on a short walk. To get the most benefit, aim for at least 30 minutes of exercise daily, and try to do it outdoors.
Tell yourself something positive
Research shows that how you think about yourself can have a powerful effect on how you feel. When we perceive our self and our life negatively, we can end up viewing experiences in a way that confirms that notion. Instead, practice using words that promote feelings of self-worth and personal power. For example, instead of saying, "I'm such a loser. I won't get the job because I tanked in the interview," try, "I didn't do as well in the interview as I would have liked, but that doesn't mean I'm not going to get the job."
Think about today
Too often we are thinking about the past or planning for the future instead of living in the present. Focus on living “in the moment.” Outside, notice the sun or wind on your face, or feel your feet on the pavement. Inside, feel your body in the chair, or your feet on the floor. Make a real effort to be aware of the world around you today. It is important for your mental health.
Being mindful of the present moment allows us to let go of negative or difficult emotions from past experiences that weigh us down. Start by bringing awareness to routine activities, such as taking a shower, eating lunch, or walking home.
Give back
Volunteer for a cause or an issue you care about. Help out a co-worker, neighbor, or friend. Find ways to contribute, it can help you feel good about yourself and who you are in the world. Research shows that being helpful to others has a beneficial effect on how you feel about yourself. Being helpful and kind—and valued for what you do—is a great way to build self-esteem. The meaning you find in helping others will enrich and expand your life.
Avoid alcohol, smoking and drugs
Drinking and smoking aren't things which we always associate with withdrawal symptoms, but they can cause some which impact on your mental health. When you've had a few drinks you can feel more depressed and anxious the next day, and it can be harder to concentrate. Excessive drinking for prolonged periods can leave you with a thiamine deficiency. Thiamine is important for our brain function and a deficiency can lead to severe memory problems, motor (coordination) problems, confusion and eye problems. If you smoke, between cigarettes your body and brain go into withdrawal which makes you irritable and anxious.
Sources
https://www.psychologytoday.com/
https://nycwell.cityofnewyork.uk/
https://timesofindia.indiatimes.com/
