Individual health is not only physical and physiological normality, but also a good mental state and healthy personality. Next, I sorted out ways to improve mental health for everyone. Come and have a look.
1, improve your diet and start action.
Whole foods such as green leafy vegetables, beans, whole grains, lean meat and seafood can provide nutrients necessary for optimal brain function. These foods contain magnesium, folic acid, zinc and essential fatty acids.
Foods rich in polyphenols, such as berries, tea, dark chocolate, wine and some herbs, also play an important role in brain function.
In sports, many types of fitness activities are beneficial, such as swimming, jogging, weightlifting or sports. Even if it's just a quick walk or doing active housework, it's a positive step.
Activities involving social interaction and contact with nature can further improve mental health.
The general exercise guide recommends at least 30 minutes of moderate activities most of the week (about 150 minutes in total). But even a short activity can lift your mood immediately.
Step 2 reduce your bad habits
Managing the problem of drinking or abusing drugs is an obvious health suggestion. People with alcohol and drug problems are more likely to suffer from mental illness than the average person, and their health is much worse.
Some studies show that drinking a small amount of alcohol (especially wine) may be beneficial to prevent depression. However, other recent data show that a small amount of drinking has no beneficial effect on brain function.
Quitting smoking is also an important step, because nicotine addicts are often affected by the cycle of abstinence desire, which will seriously affect their mood. It may take some time to solve the initial symptoms of stopping nicotine, but brain chemistry will adapt in time.
3. Give priority to rest and sleep
Sleep hygiene technology aims to improve sleep quality and help treat insomnia. Limit your bed time (adjust your sleep time and limited sleep time) and make sure you get up at a similar time in the morning.
Some people are genetically more inclined to people in the morning or evening, so we need some flexibility in this respect (especially the schedule).
Forced sleep is also important-if you can't fall asleep in about 20 minutes, you'd better get up and concentrate on an activity (the light and stimulation are minimal) until you feel tired.
Another main way to sleep better is to reduce the light before going to bed-especially the blue light of laptops and smartphones. This will increase the secretion of melatonin and help sleep.
It is very important to have enough time for relaxation and leisure activities to adjust stress. Hobbies can also improve mental health, especially when it comes to sports activities.
Step 4 feel the nature
Many of us seem to feel happier when the sun is shining. Full exposure to sunlight helps to maintain the level of chemical serotonin. It can also increase the level of vitamin D, which will also have an impact on mental health and help to adjust our sleep-wake cycle at an appropriate time.
The benefits of sunbathing need to be balanced with the risk of skin cancer, so please consider the advice of sunbathing according to the time of day/year and your skin color.
You can also consider limiting your exposure to environmental toxins, chemicals and pollutants, including "noise" pollution. If there are too many mobile phones, computers and televisions, reduce their use.
The antidote to this can simply spend time in nature. Research shows that time in the wild can improve self-esteem and mood. In some parts of Asia, spending some time in the forest (called forest bath) is considered as a good prescription for mental health.
The natural extension of time spent by plants is also the positive influence of animals on us. Studies have shown that pets have many positive effects, and animal adjuvant therapy (horses, cats, dogs and even dolphins) can also enhance happiness.
5. Contact when you need help.
Positive lifestyle changes cannot replace drug therapy or psychotherapy, but people can do something on the basis of treatment.
Although many lifestyle changes may be positive, some changes (such as avoiding junk food, alcohol or quitting smoking) may be challenging if they are used as psychological crutches. They may need careful handling and professional support.
Strict advice, strict diet or exercise system may lead to extra pain, and if you can't meet these expectations, it may lead to guilt. So relax yourself.
In other words, after a nutritious meal or a walk with friends, take a moment to reflect on your mental state.
path
Physiological aspect
1, implement the eugenic policy to avoid congenital harmful physiological effects and ensure a good delivery process;
2. Ensure nutrition in childhood to eliminate physical and psychological tension and pressure;
3. Provide immunization and other medical measures to prevent infection;
4. Strengthen physical exercise and enhance physical fitness.
Psychological aspects
1, give full maternal love and care in infancy, and provide a friendly, warm and encouraging parenting atmosphere;
2. Conduct necessary social behavior training to cultivate children's activity ability and exploration spirit;
3. Provide scientific family, school and social education and training;
4. Give full psychological support and help to the pressure;
5. Cultivate optimism, positivity, humor and love; Good at controlling and regulating bad emotions;
6. Develop interpersonal skills and improve adaptability in the face of various turning points in life;
7. Establish a positive and healthy philosophy of life.
Social aspects
1, reducing social pressure;
2. Good social living environment and perfect living facilities;
3. Effectively control spraying, smoking addiction and drug dependence, and prevent sexually transmitted diseases;
4. Improve medical and health institutions and form a community mental health network.
Attach importance to students
The main manifestations of psychological and behavioral problems of primary and secondary school students
1 Mental health problems are manifested in interpersonal relationships.
(1) teacher-student relationship;
(2) Parent-child relationship;
(3) the problem of peer or classmate relationship;
(4) Views on the opposite sex;
(5) Interpersonal communication barriers.
2. Mental health problems are manifested in learning.
(1) learning pressure;
(2) Tired of learning;
(3) Learning difficulties;
(4) Learning disabilities.
3. Mental health problems are manifested in "self"
(1) self-evaluation problem;
(2) the problem of self-experience;
(3) the problem of self-control.
Factors affecting the mental health of primary and secondary school students
1, external social factors
(1) social factors;
(2) school factors;
(3) Family factors;
(4) Mass media factors;
(5) Network factors.
2. Students' internal factors.
Mental health standards of primary and secondary school students
1, mental health in learning
(1) is the subject of study;
(2) Get satisfaction from learning;
(3) Promoting the development of body and brain from learning;
(4) Keep in touch with the real environment during study;
(5) Eliminating unnecessary worries in study;
(6) Form good study habits.
2. Mental health in interpersonal relationships.
(1) can understand each other's rights and obligations;
(2) Being able to understand others objectively;
(3) Caring for the requirements of others;
(4) Sincere praise and well-meaning criticism;
(5) active communication;
(6) maintain the integrity of one's own personality.
3. Self mental health
(1) Be good at evaluating yourself correctly;
(2) Know yourself through others;
(3) Timely and correct attribution can achieve the goal of self-knowledge;
(4) expanding one's life experience;
(5) Establish the ambition level according to the actual situation;
(6) self-control.
Cry properly
Crying is an instinctive emotion of human beings, and it is also one of the four basic emotions of joy, anger, sadness and fear. Psychologically speaking, people's emotions are stimulated by the outside world and act on their hearts. When these emotions accumulate to a certain extent, they will inevitably show natural expression.
William Foley, an American psychologist, once studied the behavior of tears from the perspective of physiological psychology. In five years, he studied thousands of people who shed tears. The results showed that in a month, men seldom shed tears more than seven times, while women seldom shed tears more than 30 times. According to the motivation of tears, he divided tears into reflective tears (such as being stimulated by onions) and emotional tears. Emotional tears are what we usually call true tears. For example, we often see newlyweds crying at weddings, crying when quarreling with others and crying at funerals.
In terms of mental health, if a person can't cry, then he has emotional disorder and needs treatment. And physiologically, the secretion of tears will promote the normal metabolism of cells and prevent cells from forming tumors.
Psychologists believe that crying is a good thing, and people who love crying are not necessarily fragile people. People who cry when reading a book or watching a movie are much more determined than those who "don't cry lightly" at critical moments. People who cry don't mean they are unhappy. On the contrary, people who can't cry are actually some unfortunate people.
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