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11 tips for better mental health

It is just as important to take care of one's mental health as it is to take care of one's physical health. With small steps you can get a better mental health.

Positive emotions such as joy, mastery and meaning increase the quality of life. What stimulates these feelings differs from person to person. But if you can do more of the things that give you such feelings, you can have an increased quality of life and better mental health.

If you can facilitate activities and things that give you joy, you may find that small steps can lead to big changes.

This can affect your mental health in a positive way, and prevent problems later.

We will therefore give you 11 pieces of advice on activities and techniques you can use to have better mental health and a higher quality of life.

1. Stay in touch

We humans are social beings, and we need to feel both belonging and meaning. How many people we need in our networks varies, but everyone needs someone.

Having someone to share life with and from whom you can get support makes us happier and safer. Therefore, it is important to both create and keep in touch with others. Friends, colleagues and family are all an important part of our social network.

Social relationships are good for improving mental health, and can help prevent mental illness.

Your network can help you through difficult times in life.

If this network disappears, it can lead to insecurity and loneliness for those who experience falling outside.

Here are tips on how to stay in touch with those around you:

  • Ask if anyone would like to take part in an activity, such as going for a walk, exercising or going to a café.
  • Contact a friend you have not talked to in a while and ask how it is going.
  • Do you know someone who is very much alone? Visit them!
  • Invite someone home, for example to dinner, board game night or movie night.
  • Keep in touch with the people around you by calling or sending a message.
  • Volunteer for an organization or activity.

2. Be active

Regular physical activity increases the quality of life, regardless of age. Exercise triggers endorphins in the brain that provide increased well-being and reduce stress.

It simply makes you feel good and gets your mind on a more positive track. Better physical health will also be able to give you better mental health.

If you are active with others, you will also experience that the social gives increased well-being and a better mood.

Outdoor activity helps you get fresh air and sunlight.

Various forms of physical activity can reduce stress, increase energy levels, provide better memory, learning and sleep, as well as reduce mental illness.

Therefore, it is good if you have one or more activities you carry out regularly.

Here are some tips to help you stay active:

  • Make appointments with yourself and / or others. Look at the agreements with yourself as just as important as if you were meeting someone.
  • Find an activity that you enjoy, then you are more likely to continue with it.
  • Do something that increases your heart rate.
  • Lower the threshold, 10 minutes of activity is better than nothing.
  • If you want it: Find a beginners training program designed to get you started.

Take care of your mental health

Our psychologists are here for you!

When it becomes challenging to deal with difficult thoughts and feelings on your own, it can be helpful to talk to a psychologist for advice and guidance.

3. Pay more attention

Being more aware of what is happening around you can improve your immune system, reduce stress, prevent depression, bring joy, and a sense of being present in your own life.

You can practice this, you just have to decide for it. Actively use eyes, ears and nose. As you begin to notice beautiful and unusual things around you, you will feel more present in life. This can be, for example, the surroundings around you, the voice of someone you talk to, or how nature changes with the seasons.

Some tips on how to practice becoming more aware:

  • Think about what the coffee actually tastes like.
  • Take a new path to school / work.
  • Do something you usually do with your dominant hand with the opposite hand, such as touching the pots, or brushing your teeth.
  • Be present in the moment, without distractions; Pay attention to what your interlocutor says, have dinner without interruption, watch TV without typing on your mobile.
  • Let yourself be engrossed in an activity, so you forget time and place.
  • Stop and notice what you are thinking and feeling in this moment, what you are hearing, where your thoughts are going.
  • Be curious.

4. Keep learning

Learning new things has a value in itself. It gives joy and pride, and setting goals and achieving them gives a feeling of mastery. The goals you set do not have to be very high to achieve this effect.

In addition, learning changes the brain by forming new connections. These new links can make it easier to break habits and negative patterns. In this way, learning can also lead to an increased quality of life and better mental health.

People who continue to learn and challenge themselves are often more optimistic, have hope and self-confidence.

There are many things to learn, and here are some tips on how to embrace lifelong learning:

  • Spend time on brain teasers such as crossword puzzles or Sudoku.
  • Learn a practical ability such as repairing the bike or repairing clothes.
  • Find a new hobby or interest.
  • Take back the thing you always wanted to learn.
  • Learn to play an instrument, juggle or bake the perfect soft cake.
  • Sign up for a course.

5. Give of yourself

Giving of oneself is about giving value by doing something for others. By doing this, you can increase the quality of life, and get a sense of contributing to society.

By giving your attention to someone else, you can reduce stress and negative thoughts in yourself.

Giving also creates a feeling of happiness, reward and well-being because it activates certain areas of the brain.

It is good to know that you can be of help and care.

But how do you give value to someone else? You can do this by:

  • Help a friend or neighbor with something practical.
  • Smile at someone you do not know.
  • Do someone a favor without being asked to do so.
  • Contribute to volunteer work.

6. Keep to your routines

Maintaining routines can help you improve your mental health because they help you cope with change, create healthy habits, reduce stress and can improve relationships with others.

Routines worth sticking to:

  • Get up and go to bed at the same time every day - this can help with sleep quality.
  • Eat meals at regular times to ensure you get enough (and healthy) nutrition.
  • Make a plan for what you are going to do each day so that it is easier to carry out what you have in mind.
  • Take a shower, get dressed and get dressed; Proper clothing and good hygiene give better self-esteem.
  • Distinguish between school / work and leisure to have the opportunity to completely relax when you have free time.

7. Lower the requirements

It is not uncommon to think that you have to do everything. But it can be difficult to get the time and energy to go up with everything you feel you should have done.

If you also feel that everything has to be done perfectly for it to be worth doing, life can become sour for both yourself and those you live with.

Lowering the demands on yourself and others can ease the stress, and reduce the guilt that you have not done everything you feel you should have done.

Do what you can. That's more than good enough!

Some tips on how to lower the requirements:

  • Think that a little is better than nothing; Going for a walk is better than nothing, even if you can not bear to go to the gym.
  • Remember that it is OK to be ordinary; You do not have to bake the cake for school graduation from scratch, bag cake is also good.
  • Do things without posting it on social media: Sharing things on social media can increase the pressure you feel about having to do everything perfectly.

8. Limit how much you watch the news

Of course, it is important to stay up to date on what is happening in the world and in the local community. The problem is that if you become too engrossed in following the news, this can lead to stress, worries, and anxiety.

To get better mental health, it is important that you limit how much you watch the news.

It is also important to be aware that there can be a lot of speculation and fake news in circulation, so be source critical and use common sense. Feel free to check more sources if you are in doubt.

To limit how much you follow the news, you can:

  • Decide to only check the news at one or two given times during the day.
  • Shift your focus to something that gives you joy.
  • Make sure you have time to do other things.

9. Try to have a positive mindset

It is important to point out that having negative thoughts is not necessarily dangerous. We all have it, to a greater or lesser degree. Even with better mental health, you will have negative thoughts from time to time.

Then it may be worth remembering that thoughts are not dangerous. It's just thoughts.

Acknowledge that thoughts are there, and let go of them. Do not try to force positive thoughts in if you notice that you have any negative thoughts.

At the same time, positive thinking can increase well-being. Creating positive thought patterns can reduce worries. Part of thinking positively is becoming better at feeling, and expressing, gratitude.

It is often easy to take everyday things for granted. By noticing and feeling grateful for these things, you will be able to feel more of the joy these things give you.

It can be difficult to concretize the "thinking positive", so here is some advice on how to start:

  • Find three things to be thankful for each day.
  • End the day by thinking about or writing down three positive things that have happened.
  • Try to find solutions to a problem you are struggling with.
  • Focus on your goal: You can win the war even if you have lost a battle, you just have to see the big picture and keep working towards the goal.

10. Be careful with drugs

It can be tempting to use alcohol or other drugs to deal with difficult situations and emotions. You should be careful about this. Although drugs can temporarily alleviate emotions, they will often make the problems worse in the long run.

It is therefore not recommended to use alcohol and other drugs to regulate unpleasant feelings.

If you are worried about your own or others' use of drugs, there are many help resources.

11. Seek help and support

If you find it difficult to handle the situation you are in alone, seek help and support from someone you trust. Being open and sharing your problems with others can lead to better mental health.

By sharing your problems with others, you can get input and views that can shed a new light on the situation.

If you feel that this help is not enough, we recommend that you contact professional professionals who can give you advice and guidance.

Take care of your mental health

Our psychologists are here for you!

When it becomes challenging to deal with difficult thoughts and feelings on your own, it can be helpful to talk to a psychologist for advice and guidance.

Also remember that you do not have to use all the advice at once. It may be enough to try a couple of them at a time.

Contact us

Get in touch to learn more about our services and how they can be adapted to fit into different insurance and occupational health services.

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