Health

Proven Self-Care Habits To Deal With Mental Health Woes

Mental health woes are an inherent part of human existence. They are more challenging than ever right now, amid the worst crisis the world has faced. The pandemic is still here, and it aggravates stress and anxiety for everyone. The fear of the virus is perhaps the worst apprehension, while financial worries are rampant. Isolation and distancing from your loved ones make things worse. Life can get even more challenging if you already struggle with conditions such as depression, ADHD, and insomnia.

The best you can do is build your defence against these demons. Thankfully, beating the blues is absolutely doable, provided you take the right approach and mindset to problems. Even better, you need not spend a fortune on treatments and therapies to stay healthy and happy. You only have to embrace some simple self-care habits that can keep you a step ahead of mental health woes. Here are expert-recommended ones you should try this season.

Proven Self-Care Habits To Deal With Mental Health Woes

Prioritise physical well-being

The road to mental wellness starts with a healthy body, so make sure you are conscious about physical well-being. Start by assessing your diet and lifestyle because both affect the overall state of your health. A diet cleanse is the best way to heal your body and mind. Eat fresh, nutritious, and balanced meals, and double up on water intake. Steer clear of unhealthy choices such as alcohol, sugar, and smoking. At the same time, regular exercise keeps diseases at bay. It also helps you cut down stress and anxiety by promoting the release of feel-good hormones. A holistic lifestyle takes you a long way while dealing with issues of the mind.

Know your triggers and weaknesses

If you deal with stress, you will probably know what triggers it. For some, anxiety even comes without reason, and finding the culprit is challenging. But there are always underlying causes, and some introspection can help in pinpointing them. Likewise, you may have inherent weaknesses like depression and ADHD that can become even worse when you feel anxious. Knowing your triggers and weaknesses is half the work done when it comes to reclaiming your mental health. You can avoid the triggers and seek help to address your weaknesses. The road to recovery becomes much easier this way.

Surround yourself with good people

Handling mental health woes becomes a bit easier when you surround yourself with good people. These are the ones who support you and encourage you so that you can make your healing journey smoother. They form a support system you can rely on, so focus on creating your own go-to group of besties who are always there. Look for friends, family members, and colleagues who do not sap your energy. Your spouse or partner can be the pillar of support when you struggle with issues. Ask for help, and they will be more than willing to be there for you.

Try natural remedies

The worst way to deal with mental health problems is with medication. Antidepressants and anxiety medicines offer a quick fix, but they can worsen the issues in the long run. Everyone knows about the side effects that come with the prolonged use of medication. Thankfully, there are better ways to restore calmness and peace of mind. CBD is a proven natural wellness aid that alleviates anxiety and addresses issues like ADHD. You can access it easily now that it is legal in the country. Even better, you can get offers and discounts to economise the purchase. Try using a Nuleaf coupon to cut down your monthly bills even as you buy quality CBD products. It gets you a step closer to healthy living the natural way.

Meditate for peace

Meditation is a tried and tested self-care habit that opens you up to lasting mental wellness. It costs nothing but delivers immense benefits such as purging stress, anxiety, and negative emotions from your mind. ADHD patients can ramp up their focus and concentration levels by meditating regularly. Embracing the habit may take some effort initially, but you will realise the worth sooner rather than later. Start your day with a session to cruise through the tasks. You can also indulge in another session at bedtime to get restful sleep. Try short deep breathing sessions whenever stress strikes in the middle of a busy day.

Explore solo travel

Surprisingly, a solo travel trip can take you a step closer to mental well-being. You must explore the idea at least once a year. Traveling alone gives you a sense of freedom as you are on your own. You decide your own destination and itinerary. Even better, you get quality time with yourself and introspect on things you normally ignore. If you feel too anxious to travel alone, try taking a weekend off to a nearby destination. You can even ask your partner or travel buddy to join you after a couple of days. Consider it as a journey to rediscover yourself.

Get professional help

When your mental woes get hard to deal with, do not shy away from getting professional help. A therapist or counsellor can help you create a roadmap for recovery. They wouldn’t necessarily recommend medication, so convey clearly that you want to opt for holistic healing. These experts can suggest holistic therapies such as mindfulness techniques, breathing exercises, and aromatherapy to achieve your goals. Additionally, talking to a professional helps as they can give you a fresh perspective on your situation. Maybe, things aren’t as challenging as you imagine. An outsider’s perspective can ensure inner peace without much work.

Mental woes will be around as long as you live and throughout all stages of life. They may change down the line, but you have to learn to deal with them. Embracing these actionable self-care habits take you a long way towards overall well-being. You need not struggle a lot to pick these tips and make them a part of your life. All you require is the right approach and conscious efforts, and mental wellness will be closer than ever. 

Relieve stress; 5 ways to instantly distract yourself

Did you know that more than 5% of people in Palm Springs experience chronic anxiety? During modern times like these, it is quite hard to deal with the daily stressors of life. We are always running around, trying to be better than what we were the day before. This drive brings along with it a ton of worry and headaches since most of us tend to worry about things that we don’t have time to do and things that we have to do nonetheless.

Be it work, social situations, or personal problems, we experience stress from all aspects of life. Constant anxiety and stress can take quite a toll on your head and even your health. It is important for you to learn how to manage these feelings so that you do not suffer from these consequences.

It is important to learn a few techniques to help you calm down during such trying times so that you can act to your fullest potential and face any obstacle. There are times when these techniques do not work and you just have to find something to distract yourself from the stress. We have compiled a list of a few stress management techniques along with some distraction activities to help you stay on top of your game.

Relieve stress

Go for a walk

The best way to distract yourself when everything feels like it is getting too much is to go for a walk. You must have heard so many people saying “walk it off and cool down.” This is because any form of physical exercise, even walking, can act as a stress reliever. It can help induce endorphins in your body, also known as happy hormones. This will help your body by reducing your cortisol levels quite significantly.

Anything that uses repetitive movements can also help distract your mind from the stressful or anxious thoughts that you are having. These movements offer the same benefits as meditation since it helps you keep your mind empty. When you exercise regularly, you will get the most benefit out of it. People who exercise regularly get better quality of sleep than people who do not. Frequent exercise also helps in improving your mood and confidence, which can help promote your mental well-being as well.

Consider using regular supplements

There are quite a few supplements that have proven their efficacy in treating anxiety and stress. These have little to no side effects, but you should still check in with your doctor about how much you can have every day.

Omega-3 fatty acids

A study conducted in 2019 showed how medical students who received these supplements showed a 25% reduction in anxiety over the period of a month. You can have almost 2,000mg each day in order to help reduce your stress.

Ashwagandha

Ashwagandha is an ancient medicinal herb that has been brought in from Asia. this is quite effective in helping lower symptoms of stress along with a significant reduction in cortisol. It also helps in boosting concentration and focus.

Valerian

Valerian root is quite a popular supplement in order to help relieve stress. It has quite a few beneficial properties. It is anxiolytic, antispasmodic, neuroprotective, anticancer, and antioxidant in nature. It has such a tranquilising effect that it is also prescribed as a sleep aid.

Vitamin B

Many studies have shown how B-complex can be a great supplement in aiding the treatment of depression and anxiety. A few studies show how it helps balance blood sugar levels and even helps reduce PMS symptoms. It is important to have enough vitamin B-12 in your body. Vitamin B9, also known as folic acid can help alleviate depressive symptoms.

Aromatherapy

You must have heard how lavender helps in reducing your stress levels just by smelling the essential oil. Aromatherapy is built on the treatment of the mind, body, and spirit with the use of certain smells. You can take a step further and book yourself a single massage that focuses on aromatherapy. If you do not feel like getting out of your house, you can search for Mobile Spa Palm Springs to book this session at home. A massage will help your body relax and let go of tension while the aromatherapy will help calm down your mind. It’s the best of both worlds. The best oils to use for aromatherapy are roman chamomile, sandalwood, ylang-ylang, orange blossom, lavender, neroli, geranium, and frankincense.

Listening to music

It is quite well established that soothing music has the power to calm us down and relax us. Our emotions can be highly influenced by music and this is what makes it an effective management tool. There is quite a lot of research that indicates how music can help reduce blood pressure, pulse, and heart rate. It is also known to decrease the number of stress hormones in our bodies. We have a tendency to actively avoid listening to music when we feel too stressed or tense, but this should definitely not be the case. Adding music to your daily routine can have quite a positive effect on your life, since productivity increases when stress decreases. You can try listening to music while you get ready for the day or when you are driving to make it a part of your routine.

Singing

Just how soothing music has the power to help you relax, singing is also scientifically proven to elevate endorphins, lower stress, and relieve anxiety, it will immediately make you feel happy and uplifted. Singing can also help distract your mind from the troublesome worries that you are dealing with. There is a tiny organ in the ear called the sacculus. This responds to specific frequencies that are created by singing. This will flood you with an immediate sense of pleasure, no matter how your singing voice sounds. Try singing along to a positive and upbeat song the next time you feel down in the dumps.

It is quite important to find the techniques that work best in calming you down. Try out these suggestions and see which one is most helpful.

What Are The Parameters That Define You Are Physically Fit?

“Physical fitness is not only one of the most important keys to a healthy body, but it is also a dynamic and creative intellectual activity.” -John F. Kennedy.

As you might already know, regular exercising and staying fit is an effective solution to numerous health problems, both physical and mental. A healthy body helps improve self-esteem and also gives you the confidence to accomplish your dreams.

But what exactly does it mean to be “Physically Fit?”

If we go by the definition given by experts- “Physical fitness is one’s ability to perform daily activities with great endurance, performance, and strength.”

This means fitness is not restricted to running fast or lifting weights. Instead, these are only one aspect or area of being fit.

Physical fitness as a whole consists of 5 main components or parameters.

What are these parameters? Let’s find out!

  • Cardiorespiratory Performance

Cardiorespiratory performance means how your body’s circulatory and respiratory systems provide fuel to you during any physical activity. In simple terms, it is a measure of how your heart, lungs, and muscles perform during your training.

The exercises which help in improving cardiorespiratory endurance are:

  • Swimming
  • Jogging
  • Cycling
  • Brisk Walking

For beginners, it is recommended to start slow and gradually increase the intensity of exercise. These exercises make heart muscles stronger, thus ensuring that blood is pumped per heartbeat. It also ensures that blood is supplied to the working muscles.

Not to forget, better cardiorespiratory performance also helps in reducing the risk of heart disease, stroke, and type 2 diabetes.

  • Muscular Strength

The second parameter of fitness is muscular strength. Though there are numerous ways to measure muscular strength, the most preferred one is by lifting weights in the prescribed position and comparing the results.

Typically, if a person works on their muscles regularly, they tend to get good muscular strength.

There are various activities that you can try to gain strength. The prime aim is to work the muscle until it is tired.

In fact, you have an ideal physique in mind, you can also try Celebrity Workout Routine to improve your muscle strength. Moreover, these are also full-body workouts, thus also helping in improving stability, performance, and endurance. Plus, it is also beneficial for toning the stomach. So, you can get the physique of your dreams.

  • Muscular Endurance

Muscular endurance is also a significant parameter of fitness. Endurance is the ability of your muscles to apply force without getting tired quickly. Many people presume that muscle strength and endurance go hand-in-hand. But, endurance exercises, unlike strength training, do not necessarily build muscles.

The reason being is that here the body’s focus is on the cardiovascular system, ensuring that your muscles receive oxygenated blood for proper functioning.

It is also noteworthy that people who specifically train for endurance are concerned with two types of muscle tissues, i.e., fast and slow-twitch fibers.

Fast-twitch fibers use a lot of energy. Thus they get tired quickly. They are helpful for sprints and do not require blood for functioning.

On the other hand, slow-twitch fibers are great for endurance work. They can carry out tasks more effectively without getting tired quickly. They are generally present in core muscles and require oxygenated blood.

Different exercises promote different fibers, so it would be best for you to create a mix of other activities for the best results.

  • Body Composition

Body composition is the ratio of body fat to lean body mass: bone and muscles. Your body weight does not alone describe your body composition. Moreover, you might have a consistent weight, but the ratio of each component might change.

For example, people with a high muscle mass ratio might weigh more as compared to people with the same height and waist circumference but less muscle mass.

Now the question is- How do you calculate body composition?

Well, there are numerous calculation methods. For instance, a doctor can use tools like calipers or bioelectrical impedance analysis to measure body fat.

Usually, the ideal range of body fat is 15-22 percent of total body mass for females and 10-15 percent for males. The human body functions more effectively at this fat-to-lean ratio.

  • Flexibility

Last but not least, your flexibility plays a critical role in your overall fitness. Technically speaking, flexibility is the range of movement across a joint.

If you are flexible, it improves your ability to link body movements, create balance; thus, it reduces the chance of you getting injuries. Flexibility is mainly linked to each joint and also includes tightness of tendons and ligaments.

There are numerous exercises and activities that can help you improve your flexibility. The most recommended one is yoga.

Yoga focuses on stretching joints, tendons, and ligaments to help increase flexibility. Moreover, it also helps relax tired muscles and reduces stress. So, your body avails numerous benefits from it.

In addition to this, there are 3 types of stretches that help:

  • Dynamic Stretching: This is the ability to stretch to the full range of motion in a PARTICULAR joint. This stretch is generally practiced during warm-up exercises as it prepares the body for further functioning or training.
  • Static-Active Stretching: This stretch focuses on holding the body or a part of the body in a specific position and maintaining that position for a specific time. One of the examples of static-active stretching would be splits.
  • Ballistic Stretching: Ballistic stretching is only recommended to those whose body is already warmed up and limber from the previous exercise. This generally includes stretching in numerous positions as well as bouncing. Doing these stretches without a warm-up can cause injury.

It would be best to create a daily routine with simple yet efficient stretches for the best benefits.

To Sum It All Up,

To be fit means improving your body’s functioning. The more exercise you’ll do, the better will be your health. But, you do need to understand your body’s limits and DO NOT push hard to exceed those limits. Instead, connect with professional trainers to ensure that you follow the proper workout routine to accomplish your personal fitness goals.