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Cultivating Good Mental Health

Mentally strong individuals can take life’s struggles with stride and handle stress with ease. Those struggling with poor mental health can struggle in all spheres of life, whether that be work, studies, or relationships. Today, Scientific Sounds explores 8 effective ways through which individuals can develop mental toughness and gain the confidence to face whatever life throws at them.

Get Ample Sleep

Sleep is the only time our body is truly at rest and can recover from the physical and mental stress it endures daily. But, as reported by CDC, one-third of Americans sleep less than 6 hours a night, which is under the recommended time of 7-9 hours. Lack of sleep can lead to increased irritability and reduce our ability to manage stress. Developing a healthy sleep schedule is a simple process – have set times for waking up and going to sleep, and stop using electronic devices an hour before bedtime. Listening to sleep music or scientific sounds is another way to help get to sleep.

Set Goals

Being aimless not only harms self-esteem but can become the prime cause of stress for many individuals. This can be countered by setting meaningful goals which then serve as a source of motivation and sense of purpose. Goals don’t always need to be grand; you can set simple daily goals such as exercising for 30 minutes, going for a walk, or cleaning the home, etc. Completion of each goal will provide a sense of satisfaction and motivate you to undertake more difficult challenges.

Start Working from Home

Experts suggest that switching to a work-from-home lifestyle allows greater time to focus on developing good mental health. Instead of spending hours commuting and eating processed food for lunch you can get ample sleep, exercise, and cook a nutritious meal while continuing to handle work-related responsibilities. If your current job isn’t the most flexible, consider moving into freelancing or finding a full-time work-from-home position elsewhere.

Create a Gratitude Journal

A gratitude journal is a great way to remind yourself of all the good things in life. Creating a gratitude journal is an easy task. Each morning, write down a couple of things you are grateful about. This could include having a job, being financially independent, having a loving family, etc. 

 On days when you’re feeling down, reading the journal will help you gain some much needed perspective about the trivial stressors in everyday life. 

Develop Stronger Relationships

Having a support system to fall back on in times of need is critical for positive mental health. Dealing with extremely stressful situations alone can be challenging, but having people around you who can look at things objectively and provide guidance makes the process much easier. Prioritize spending time with friends and family and stay in touch with those that care most about your well-being. 

Take a Mental Health Day

A mental health day is a day when you take a break from work, school, and other responsibilities to focus on yourself. During the day you can spend time resting, or doing basic things that bring you joy. Work on your hobby, go shopping, meet with friends, or settle down with a good book. If you’ve constantly been under stress due to work or life’s tasks, a mental health day will provide some much-needed respite to help avoid cognitive and emotional burnout.

Go for a Massage

As reported by Mayo Clinic, a massage provides various mental health benefits such as alleviation of stress, happier moods, and mindfulness. Additionally, it can help boost the immune function and reduce muscle soreness or tension. There are various types of massages one can choose from, like Swedish, deep tissue, hot stone, etc. each with its own set of unique benefits. 

Invest in Yourself

Whether it be learning a new skill, developing knowledge about a topic, or growing your network, each hour you invest towards making yourself better can open doors to new opportunities. This can include a good-paying job, making sound investments, or finding a mentor. All these activities will improve your mental well-being and boost your self-esteem.

Developing good mental health can be equated to learning a new skill, it takes time, practice, and patience. While there will be challenges along the way – like battling insomnia – over time, you’ll increase the threshold for handling stress which will lead to a healthier lifestyle.