Health Net "Stay away from bad mood and promote mental health with 8 living habits
maintaining mental health can help improve mood, reduce anxiety, clear thinking
The foreign media " Healthline " (Healthline) reported that maintaining mental health can help improve mood, reduce anxiety, clear thinking, improve self-esteem and Self-confidence, etc., can also prevent related diseases caused by stress. Here are 8 lifestyle habits that can effectively improve mental health:
1. Good sleep
Sleep plays a very important role in mental health. A US study found that people who average less than 6 hours of sleep per night are 2.5 times more likely to experience emotional distress than those who sleep more than 6 hours. In addition to adequate sleep, quality is also very important, so it is best to avoid caffeine after 3 pm, develop a regular bedtime and wake-up time, and create a quiet, relaxed, and clean sleeping environment.
2. Use less social media
Constantly getting information about other people's lives may create self-comparison, self-deprecation, increased feelings of anxiety and depression, want to spend less time on social media, put the phone in a drawer or out of the room while sleeping, engage in Instead of swiping, turning off notifications, or deleting apps, other more meaningful activities.
3. Strengthen relationships
Humans are social animals, and strong relationships can have a positive impact on mental health. You can keep in touch with friends and engage in social activities.
4. Develop the habit of exercising
Exercise can also promote mental health, including relieving stress, improving mood, and helping sleep. It is not necessary to go to the gym. You can choose sports that you are interested in according to your physical condition, strength, and preferences. You can also maintain a good mood during exercise , can be engaged in jogging, yoga, stretching, walking and so on.
5. Eat Nutritious Foods
Certain foods also have the effect of fighting depression. You can eat more berries, bananas, beans, whole grains, salmon and other high-fat fish to help the body replenish energy and improve mental health. Alcohol, caffeine, refined carbohydrates, and added sugars may exacerbate anxiety symptoms and are advised to avoid when feeling down.
6. Learn to relax
When you're in a bad mood, doing any of the above can be hard, or it might just make you feel worse. At this time, you can encourage yourself to "take a small step every day", whether it is making the bed, drinking a glass of water or writing a diary, trying to make such a commitment to yourself every day will help to become a habit of regaining your spirit in the long run.
7. Take time to rest
Take proper rest and allow your body to catch its breath. The definition of what is called "rest" varies from person to person, but it usually means giving the body and mind a chance to relax.
8. Basking in the sun
The sun is an important source of vitamin D for the human body, which can improve mood. The time of sunbathing does not need to be too long, as long as 5 minutes, you can relax your mind.
What are some ways to improve mental health?
1. Distraction
Distracting your attention and engaging in something you enjoy is the best way to deal with mental health issues. It helps keep the brain busy, diverts stress elsewhere, and creates a sense of relaxation.
2. Sleep is important
Many people have sleep problems, some even have severe insomnia. Decreased sleep time can lead to depressed mood, poor concentration and other health problems. Get at least 7 hours of sleep a night to maintain good mental health.
3. Choose healthy foods
Diet quality has a large impact on mental health. Many young people face mental health symptoms due to lack of access to healthy food. To combat this, eat foods that are rich in nutrients and help maintain brain health. Also, avoid processed and fast foods, and try to include as many vegetables as possible in your daily diet.
4. Build self-confidence
Respecting yourself and building up your self-confidence are very important. People with high self-esteem have better social relationships and more satisfying lives, while those with low self-esteem are more likely to suffer from negative emotions and other psychological problems, such as anxiety and depression.
5. Have a heart of perception
People with mental health problems often see negative aspects of their lives, which puts them in a more depressed state. To get rid of negative emotions, please be grateful for all the good things in life, especially for the help of others, and do your best to help others and serve the society. This will allow you to face life with a more positive attitude and help to make you mentally healthier.
6. Exercise
Only a healthy body can have a healthy brain. Exercise is the best way to relieve stress. Daily exercise can keep you healthy and help release a happy hormone called dopamine, which can make you feel better, which is beneficial to mental health.
7. Go outdoors often
Have a certain amount of outdoor time every week. Being outside with fresh air and sunlight also provides the body with vital vitamin D, which can be very beneficial for mental health. Human beings are also part of nature. When people integrate into nature, it can relieve stress and promote physical and mental health.
Mental health problems can also manifest in many ways, such as hopelessness, mood swings, difficulty concentrating, and low energy. There are many ways to get rid of mental health problems. In addition to the above methods, communicating with friends and family, expressing and sharing emotions can help release stress and relax the mind.
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No one ever noticed the days he almost gave up. There were no messages asking if he was okay. No one wondered why he became quieter. No one asked how much effort it took just to keep going. To the world, he was just another ordinary man. His name was Ayaan. Ayaan’s life didn’t collapse in one dramatic moment. It slowly faded. Missed opportunities. Rejected ideas. Silent disappointments. Every failure was small, but together they became heavy. He had dreams once. Big ones. Dreams that kept him awake at night, imagining a future where his hard work would finally matter. But over time, those dreams began to feel unrealistic—almost embarrassing. People around him seemed to move forward effortlessly. They celebrated promotions, achievements, and milestones. Ayaan watched from the side, smiling politely while feeling invisible. At work, his efforts were ignored. Among friends, his voice faded. At home, expectations weighed heavily on him. Slowly, a dangerous thought settled into his mind: “Maybe I’m not good enough.” That thought followed him everywhere. It followed him on crowded buses. It followed him into sleepless nights. It followed him every time he tried again and failed. One night, after scrolling through endless success stories online, Ayaan closed his phone and stared at the dark ceiling. His chest felt tight, not because of pain—but because of exhaustion. He whispered quietly, “How long do I keep trying?” There was no answer. But that night, Ayaan made a decision—not a loud one, not a confident one. A tired decision. He decided to keep going, even if nothing changed. The next morning felt the same. The same routine. The same doubts. The same fear of wasting his life. But Ayaan showed up anyway. He worked when no one praised him. He studied when no one guided him. He practiced when no one believed in him. Some days, motivation disappeared completely. On those days, discipline took over. He reminded himself: “I don’t need applause. I need progress.” Weeks passed. Nothing dramatic happened. No sudden success. No recognition. No miracle. But something subtle began to shift. Ayaan became calmer under pressure. He learned to sit with discomfort instead of running from it. He stopped comparing his journey to others. The silence that once scared him now became his training ground. Months later, a serious problem appeared at his workplace. It was complicated, risky, and easy to blame on someone else. Most people avoided it. Some pretended it wasn’t their responsibility. Ayaan didn’t announce himself. He didn’t seek attention. He simply started working. Late nights. Mistakes. Corrections. Learning. There were moments he wanted to quit. Moments when fear whispered, “You’re not ready.” But he answered back, “I’ll learn.” Slowly, the problem began to disappear. Not perfectly—but steadily. People noticed, quietly. One afternoon, his manager called him into the office. Ayaan expected criticism. Instead, he heard a question that stunned him: “Where did you learn all this?” Ayaan paused. How could he explain years of silent effort? How could he explain working when no one cared? He simply replied, “I kept going.” That moment didn’t change his life overnight. He didn’t become famous. He didn’t suddenly become successful. But it changed something far more important. His belief in himself. For the first time, Ayaan understood that life doesn’t always reward effort immediately. Sometimes, it watches. It watches who continues without praise. Who improves without recognition. Who grows in silence. Years later, Ayaan looked back at the version of himself who almost quit. The man who felt invisible. The man who thought no one was watching. And he smiled. Because he finally understood the truth: Life was always watching. Not to judge. Not to rush. But to see if he would keep going when it was hardest. The world doesn’t reward those who only work when they’re seen. It rewards those who build strength in silence. And sometimes, the moment that changes everything doesn’t come with applause. It comes quietly. After patience. After effort. After consistency. That is when everything finally begins to change. Final Message Keep going—even when no one is watching. Especially then.
By Inayat khan4 days ago in Motivation
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