These are automatic thoughts. There is no inherent problem with these thoughts unless they are persistently negative. They are restrictive and not always true. Core beliefs - These are strong absolute statements we make that we take as fact. There are a number of different types of thoughts and ways of thinking that can cause us to feel bad or negatively.
Catastrophising — Thinking things are going to turn out in the worst possible way. The best way to overcome this type of thinking is to challenge the assumptions and rules that we hold in our minds. These three questions can help you to logically examine the thoughts you are having and help you to see that you could be thinking in a different way — one that benefits you rather than hurts you or makes you feel bad.
Depending on the type of negative thoughts you are having there is a specific way to turn them around. Self-downing - Putting yourself down never makes you feel good.
9 ways to look after your mental health
Make sure that you are not taking a specific thing that you have done and generalising it to be representative of you as a person. Not liking something is very different from not being able to bear it. Learning to change your thoughts, while not easy, is definitely doable and with consistent practice you should find yourself feeling more positive on a daily basis.
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This year alone, about one in five of us will suffer from a diagnosable mental disorder. Yet, despite how common mental health problems are, many of us make no effort to improve our situation. We ignore the emotional messages that tell us something is wrong and try toughing it out by distracting ourselves or self-medicating with alcohol, drugs, or self-destructive behaviors. We bottle things up in the hope that others won't notice. We hope that things will eventually get better on their own. The good news is: There are things you can do that can help you elevate your mood, become more resilient, and enjoy life more.
But just as it requires effort to build and maintain physical health, so it is with mental health. We have to work harder these days to ensure good mental health simply because we do so many things that can take a toll on our emotional well-being. No matter how much time you devote to improving your mental and emotional health, you will still need the company of others to feel and be your best. Humans are social creatures with emotional needs for relationships and positive connections to others.
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Our social brains crave companionship—even when experience has made us shy and distrustful of others. Phone calls and social networks have their place, but nothing can beat the stress-busting, mood-boosting power of quality face-to-face time with other people. A good listener will listen to the feelings behind your words, and won't interrupt, judge, or criticize you. Reaching out is not a sign of weakness and it won't mean you're a burden to others. Most people are flattered if you trust them enough to confide in them. In the meantime, there is still a great benefit to interacting face-to-face with acquaintances or people you encounter during the day, such as neighbors, people in the checkout line or on the bus, or the person serving you your morning coffee.
Make eye contact and exchange a smile, a friendly greeting, or small talk. The mind and the body are intrinsically linked. When you improve your physical health, you'll automatically experience greater mental and emotional well-being. Physical activity also releases endorphins, powerful chemicals that lift your mood and provide added energy.
31 Tips to Boost Your Mental Health | Mental Health America
Regular exercise or activity can have a major impact on mental and emotional health problems , relieve stress, improve memory, and help you to sleep better. How to Start Exercising and Stick to It: But you don't have to be a fitness fanatic to reap the benefits of being more active. Take a walk at lunchtime through a park, walk laps of an air-conditioned mall while window shopping, throw a Frisbee with a dog, dance to your favorite music, play activity-based video games with your kids, cycle or walk to an appointment rather than drive.
While not all stressors can be avoided, stress management strategies can help you brings things back into balance.
What does it mean to be mentally healthy?
Talk to a friendly face. Face-to-face social interaction with someone who cares about you is the most effective way to calm your nervous system and relieve stress. Appeal to your senses. Does listening to an uplifting song make you feel calm? Or smelling ground coffee or a favorite scent? Or maybe squeezing a stress ball works quickly to make you feel centered? Everyone responds to sensory input a little differently , so start experimenting now to find what works best for you. Make leisure time a priority.
Do things for no other reason than that it feels good to do them. Go to a funny movie, take a walk on the beach, listen to music, read a good book, or talk to a friend. Doing things just because they are fun is no indulgence. Play is an emotional and mental health necessity. Make time for contemplation and appreciation.
Mediate, pray, enjoy the sunset, or simply take a moment to pay attention to what is good, positive, and beautiful as you go about your day. Accessing the Relaxation Response. Take up a relaxation practice. Yoga, mindfulness meditation, deep breathing, or progressive muscle relaxation can put the brakes on stress and bring your mind and body back into a state of balance. Understanding and accepting your emotions—especially those unpleasant ones many of us try to ignore—can make a huge difference in your ability to manage stress and balance your moods. Training the inner-voice in our head can be difficult, but worth-while.
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It gives us perspective on things and enables us to deal with problems more effectively. Challenging negative thinking, accepting yourself and not comparing yourself to others will help to develop your self-confidence. Home Blog 9 ways to look after your mental health.
Exercise There are many advantages to exercising.
Nutrition Having a balanced diet can help with energy levels, weight control and self-esteem. Sleep Sleep is crucial to our physical and mental health. Be mindful Mindfulness is about learning to focus your attention on the present moment.