World Mental Health Day on 10th October* is an international day for global mental health education, awareness and advocacy against social stigma. It was first celebrated in 1992 at the initiative of the World Federation for Mental Health, a global mental health organization with members and contacts in more than 150 countries.
*Five ways to improve mental health*.
*1. Prioritize Sleep*
• *Establish a routine:*
Go to bed and wake up around the same time each day to regulate your body’s internal clock.
• *Create a relaxing environment:*
Make sure your bedroom is dark, quiet, and comfortable to promote better rest.
• *Aim for 7-9 hours:*
Adequate sleep is essential for mood regulation, concentration, and stress management.
*2. Engage in Regular Physical Activity*
• *Find an activity you enjoy:*
This could be walking, jogging, yoga, or dancing, as the key is to stay consistent.
• *Boost mood naturally:*
Exercise releases endorphins, which are natural mood lifters that can help reduce anxiety and depression.
• *Aim for daily movement:*
Even short bursts of moderate activity can have profound effects on your mental health.
*3. Eat a Balanced, Nutrient-Rich Diet*
• *Fuel your brain:* A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the nutrients your brain needs to function optimally.
• *Limit processed foods and sugar:* These can contribute to mood swings and energy crashes.
• *Consider mood-boosting foods:* Incorporate foods like berries, bananas, and fatty fish into your diet to support better mental health.
*4. Connect with Others*
• *Nurture relationships:* Spend time with friends, family, and loved ones who provide support.
• *Practice kindness:* Small acts of kindness, like listening to a friend, can strengthen social bonds and improve well-being.
• *Be present:* When you connect with others, truly listen to their answers to get a better understanding of how they are doing.
*5. Seek Professional Help*
• *Don’t hesitate to reach out:*
If you’re struggling with your mental health, seeking support from a therapist or other professional is a sign of strength.
*Never hesitate to take the timely help of a psychiatrist.*
• *Learn stress management techniques:*
Mental health professionals can provide strategies to help you manage stress and its impact on your well-being.
*Common mental health problems*
• Depression (Most Common).
• Generalised anxiety disorder.
• Panic disorder.
• Obsessive-compulsive disorder.
• Post-traumatic stress disorder.
• Personality disorders.
*Dr. Yogesh Chhabra*
*MD Pathology, Gold medalist*
*Sector 14, Karnal*
*Haryana*