Content

• Steps

When you mention the word "hygiene", perhaps your mind will come up with the image of brushing your teeth or taking care of the appearance. That is the hygiene of the body. In contrast, mental hygiene is the process of taking care of your mental health and well-being. Scientists have shown that, due to the association between mind and body, mental health is an essential part of perfect physical fitness. Thus, if you want to have overall health and full happiness, you need to incorporate several strategies to improve your mental health.

Steps

Method 1 of 3: Build a positive attitude

1. 

   Combat negative thinking patterns. The way in which you perceive the situations that happen in your life can largely determine your mood and outlook. Ruminating over a problem without actually coming up with a solution is often called “chewing over and over again”.This process can increase depression and even lead to cardiovascular disease.
   • Fight negative patterns of thinking by questioning the validity or certainty of those thoughts. For example, if you miss submitting your assignment late, you might say to yourself, "Now the professor will hate me."
   • Ask yourself if the situation is as bad as you think it is. Does the late submission really deserve being "hated"? Assume your teacher may not be happy, but it is very unlikely that he hates you for it.

2. 

   
   
   Stop comparing yourself to others. Comparative behavior undermines the values ​​and talents of you or others as you make an effort to reflect on the accomplishments or qualities of others. The point here is that you will "lose the whole thing", no matter which way you look at things.
   • If you elevate yourself by comparing yourself to someone who is inferior in a certain field, you are confusing yourself with a false sense of satisfaction. On the contrary, comparing your abilities with someone who is better will diminish your strengths.
   • Everyone has their own path. Moreover, each person has different strengths and weaknesses. The act of comparison loses its distinctiveness. The only person you should compare to you is who you were yesterday.

3. 

   
   
   Cultivate gratitude. One of the greatest ways to combat negative life events is your ability to turn feelings of self-pity into gratitude. Positive aspects persist in most life's challenges, as long as you look for them. Research shows that gratitude beats harmful emotions, promotes empathy, helps sleep better, develops good relationships, and promotes physical health.
   • There are a number of strategies you can use to cultivate gratitude. Let the person you love know how important they are in your life. At the end of the day, think about two or three things for which you are grateful. Or you can start writing a gratitude journal.

4. 

   
   
   Improve self-esteem with positive statements. Human self-esteem doesn't always flow non-stop. There are times, especially after a setback or deadlock, you need to look for the positive things to say about yourself. That is completely normal. In addition to changing your inner monologues, you also need to change what you say to yourself when you look in the mirror (and at other times of the day). You say affirmations every day.
   • I love who I am.
   • I believe in myself.
   • I am a valuable person and worthy of respect.
   • My success is determined by the love and enthusiasm I have for myself.
   • I am collecting lucky things in my life.
   • I am on my way.
   • I appreciate myself.
   • I realize my strengths.
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Method 2 of 3: Learn to control emotions

1. 

   Acknowledge when you are not feeling good. Emotional awareness is the process of recognizing and acknowledging your feelings. Emotional awareness can help you manage and improve your mental health. In general, when people experience a sensation, it is always accompanied by physical and mental reactions. Paying attention to your own physical and mental cues can help you identify times when you are experiencing specific emotions.
   • For example, say you are sitting in a restaurant waiting for your friend to meet for lunch. But 10 minutes have passed and she has yet to come. You think "God, she always made me wait." At the same time you find yourself constantly tapping the glass of water. Both your thoughts and actions help you realize that you are impatient.
   • Choose a time to observe your thoughts and actions. What do they reveal about your emotional state? Record these observations in your journal as a first step toward greater emotional awareness.

2. 

   Express your emotions in a healthy way. Once you've identified your emotional and physical cues, you can find positive ways to express them. Showing emotions is essential because covering up and suppressing emotions can lead to consequences like depression or anxiety. There are many effective ways to express emotions.
   • Talking to others is one of the best ways to release emotions. However, you need to make sure that the people you talk to about are sympathetic and non-judgmental. Think of a close friend, sibling, or counselor.
   • Writing down your feelings is also helpful. Record your thoughts in a journal. After a while you can review your journal entries to see what types of thinking stand out. Journaling is a good natural remedy for mental health, especially when it not only helps relieve emotions, but also helps solve problems.
   • Cry when you need to cry. There are times when people feel sad but suppress emotions because of guilt or shame. There are times when you can't cry even though your heart is sad. Watching movies, reading stories or listening to music about your mood will help you shed tears to ease your sadness.
   • Relieve stress. Anger is one of the most difficult emotions to express, because your actions in anger can be considered inadequate. For example, it is not good to yell at loved ones, break things or punch walls. Instead, you can use other methods of controlling stress to overcome anger. Try intense exercise or throw your face in your pillow and scream.

3. 

   Understand that both positive and negative emotions are essential. People like to show joy, excitement, and love. It's usually right to dismiss negative emotions. You may be raised with the notion that it is not a good thing to show anger, shame, or frustration, and so you dismiss those negative feelings. In fact, repressing your emotions can make your mood worse, increase anxiety, obsessive fears, or depression.
   • Resist the tendency to hide or suppress negative emotions. Negative emotions like sadness or anger are just as important to your mental health as positive emotions.
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Method 3 of 3: Fighting stress

1. 

   Exercise regularly to stress control. One of the most powerful weapons against stress is the body's ability to move. Being physically active offers a multitude of benefits such as increased resistance to disease, weight loss, and boosting the immune system. In addition, regular exercise also helps reduce stress, elevate mood, improve self-esteem and help sleep better.
   • Find interesting activities that increase your heart rate and promote movement. Some suggestions might include swimming, hiking, weight training, yoga, and even walking the dog.

2. 

   Eat a well-balanced diet. The things you eat can also help you fight stress. Certain foods or drinks can increase or cause stress such as fast foods, certain cheeses, certain nuts, caffeine, sugar and alcohol. On the contrary, certain foods can help you fight stress like fresh fruits and vegetables, fish, yogurt, and plenty of fluids.

3. 

   Get enough sleep. When it comes to stress and sleep, it's easy to get confused about what comes first. Are sleep problems causing stress? Or is the stress that disturbs sleep? Scientists believe both are more likely to happen. Americans often have much shorter sleep than recommended 7 to 9 hours of sleep per night, in addition to poor quality sleep due to stress. To improve your sleep patterns, try the following:
   • Go to bed at the same time every night and wake up at the same time each morning.
   • Create a "relax" time each evening, when you turn off electronics, stop working, and spend time in relaxing activities like reading or taking a hot shower.
   • Make sure the sleeping area is dark and comfortable enough. Set aside the bedroom for bedroom activities only. Limit watching TV or working in bed.
   • Stop caffeine intake 4 - 6 hours before bed. Limit smoking or drinking too much alcohol too close to bedtime.

4. 

   Prepare a stress relief “kit”. You can do anything to prevent stress, but there are times when you still face stressful situations. In tough times in life, a “toolbox” can help ease your anxiety and boost your mood. You can choose from a variety of activities to manage stress.
   • Deep breath. Deep breathing exercises can reduce stress and help you calm down in a moment. Try the 4-7-8 method. Inhale through your mouth for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
   • Try meditating. This is a concentration exercise that helps you live in the moment and gives you a deeper sense of what you are focusing on (e.g. your breath and your body, your surroundings, etc. …). There are many types of meditation that can help in a variety of conditions. Find the one that works best for you by trying out different variations.
   • Take care of yourself. Regularly take advantage of the time doing the things you love, from getting a manicure, walking the street or cuddling with your partner.

5. 

   Develop a strong support system. People who are in regular contact with you are just as important to your health and well-being as factors such as diet and exercise. Psychologists often use social support to help people overcome mental illnesses such as depression or post-traumatic stress disorder. Even if you don't have to deal with serious mental disorders, social support can benefit you.
   • Research has shown that a positive network of friends, family, and co-workers can help you feel more secure, increase your self-esteem, and increase feelings of attachment.
   • Get out more to expand your support system. Try to meet new people by joining gym groups or social clubs, volunteering, socializing with colleagues at work or schoolmates, or starting networking online . Perhaps you also want to show immeasurable devotion to your existing positive relationships.
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