Hey there, mental health warriors! Are you ready to embark on an exhilarating quest to boost your mental well-being and unleash your inner superhero? In this action-packed article, we’re diving deep into the realm of mental awesomeness, armed with 10 mind-blowing strategies to supercharge your mental health.

Rock Your Self-Care Game:

Time to treat yourself like the mental health royalty you are! Embrace activities that tickle your fancy and bring you pure bliss. Whether it’s jamming to your favorite tunes, basking in the great outdoors, or simply snuggling up with a good book, make self-care your number one priority. Remember, you deserve all the love and care in the world, so give yourself permission to indulge in activities that light up your soul.

Your Vibe Attracts Your Tribe:

No hero is complete without an awesome squad by their side. Surround yourself with positive, uplifting individuals who have your back. Build meaningful connections by hanging out with friends, bonding with family, or joining clubs that align with your interests. Together, you’ll form an unstoppable force that boosts your sense of belonging and provides unwavering support when the going gets tough.

Power Up with Physical Activity:

Time to unleash your inner fitness warrior! Engage in exhilarating physical activities that make you feel like a superhero in training. Whether it’s joining a dance class, mastering yoga poses, or becoming a sports champ, get your body moving and grooving. As those endorphins flood your system, you’ll experience a natural high, bid stress goodbye, and unlock your mental potential.

Snooze and Win at the Sleep Game:

Sleep like a champion, wake up like a boss! Establish a sleep routine that would make even Sleeping Beauty envious. Set the stage for a night of sweet dreams by creating a cosy sleep sanctuary, bidding adieu to screens before bed, and practising relaxation techniques. With quality shut-eye as your secret weapon, you’ll wake up refreshed, recharged, and ready to conquer the day.

Zen Out with Mindfulness and Meditation:

Get your Zen on and become the master of your mind! Dive into the world of mindfulness and meditation, where tranquillity and mental resilience await. Carve out a few moments each day to be present in the here and now. Embrace your breath, let thoughts flow without judgement, and feel the calm wash over you. With regular practice, you’ll become the Zen warrior you were always meant to be.

Unplug and Recharge Your Soul:

In a world buzzing with digital noise, it’s time to unplug and reconnect with the real world. Set limits on screen time and embark on regular digital detox adventures. Break free from the digital chains and savor the joy of offline activities. Connect with loved ones, rediscover your hobbies, and revel in the simple pleasures that life has to offer. It’s time to be fully present and embrace the magic of the moment.

Feed Your Mind with Yummy Brain Food:

Supercharge your mental powers with a diet fit for a mental health champion. Load up on delicious fruits, veggies, whole grains, lean proteins, and healthy fats. Ditch the mood-zapping processed foods and excessive caffeine. Stay hydrated and let your inner nutritionist shine. Your mind will thank you for the nourishing feast!

Crush Goals, Smash Stress:

Unleash your goal-crushing powers and show stress who’s boss! Break down big tasks into bite-sized chunks, prioritise like a pro, and celebrate every step forward. Manage stress like a Jedi master by deep breathing, journaling, or diving into your favorite hobbies. As you conquer stress and achieve your goals, you’ll level up your mental well-being and feel like the true superhero you are.

Call in Reinforcements When Needed:

Remember, even superheroes need a little help sometimes. If you find yourself battling persistent feelings of sadness or anxiety, don’t hesitate to seek professional support. It’s a sign of strength and a game-changer on your mental health journey. Reach out to trusted mental health professionals who can provide the guidance and support you need to soar to new heights.

Harness the Power of Gratitude and Positivity:

Tap into the immense power of gratitude and positive thinking. Take a daily mental adventure by reflecting on the things you’re grateful for. Keep a gratitude journal and jot down three things that make your heart sing each day. Watch as your mindset shifts from negativity to a radiant, positive glow. Embrace the magic of gratitude, and a more fulfilling, balanced, and vibrant life awaits you.

Congratulations, you’re now armed with 10 mind-blowing strategies to level up your mental health game. Remember, this journey is yours to own, so keep nurturing your mental well-being with love, care, and a healthy dose of adventure. You’re destined for greatness, so unleash your inner hero and soar to new heights of happiness and fulfilment!

Sources:

Mental Health Foundation. (2021). How to look after your mental health. Retrieved from [https://www.mentalhealth.org.uk/explore-mental-health/publications/our-best-mental-health-tips ] Mayo Clinic. (2021). Exercise and stress: Get moving to manage stress. Retrieved from [https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:~:text=Exercise%20in%20short%20bursts.&text=For%20instance%2C%20if%20you%20can,do%20some%20squats%20or%20pushups ] National Sleep Foundation. (n.d.). How Much Sleep Do We Really Need? Retrieved from [https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep ] National Center for Complementary and Integrative Health. (2021). Meditation: In depth. Retrieved from [https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know ] Harvard Health Publishing. (2021). Nutritional psychiatry: Your brain on food. Retrieved from[https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626 ]

Good mental health means being generally able to think, feel, and react in the ways that you need and want to live your life. Mental wellbeing describes your mental state, including how you are feeling and how well you can cope with day-to-day life. Our mental wellbeing is dynamic.

Types of Mental Health Conditions:

• Anxiety
• Depression
• Eating problems
• Schizophrenia
• Phobias
• Obsessive-Compulsive Disorder
• Bipolar disorder
• Personality disorders
• PTSD

What are mental health problems?

Mental health problems can affect any of us irrespective of age, personality, or background. They include a wide range of experiences and can affect the way people think, feel, or behave. They can appear as a result of experiences in both our personal and working lives, or they can come about without any easily identifiable cause. Some problems may be mild or moderate, while others may take on a more severe form, affecting a person’s ability to cope with day-to-day living.

Your mental wellbeing can be affected by work-related factors like:

• Repeated exposure to traumatic events
• Workload pressures
• Lone working
• Long working hours
• Shift work
• Dealing with people who may be physically or verbally abusive

Your mental wellbeing can also be affected by other things in your life, for example, if you:

• Suffer some sort of loss
• Experience loneliness
• Have relationship problems
• Are worried about money

Sometimes, there is no clear reason why we experience a period of poor mental health. It’s important to look after your mental wellbeing on a day-to-day basis, and not just after experiencing big traumatic events. Staying mentally well by building resilience can reduce your chances of developing mental health problems like depression, anxiety, and post-traumatic stress disorder. 

How can one look after your well-being?

1. Keep physically active: Regular exercise can be very effective in lifting your mood and increasing your energy levels. It doesn’t have to be very strenuous or sporty to be effective. The important thing is to pick something you enjoy doing, so you’re more likely to stick with it.
2. Identify mood triggers: Keeping track of your moods in a mood diary can help you work out what affects your mental wellbeing and recognise changes in your mood that would be difficult to spot otherwise. For example, you may realise that seeing a certain person has an effect on your mood. Knowing what affects your moods can help you take steps to avoid these situations or mitigate against the negative impact a certain situation may have on you.
3. Sleep: There is a close relationship between sleep and mental health. If you’re finding it difficult to sleep, don’t try to force it. Get up, go to another room, and try to relax there. Do something soothing, such as listening to music, until you’re tired enough to go back to bed. If you are awake for long periods, repeat this process as many times as you need to.
4. Relax: It is important to make time for yourself and relax. In order to look after others you need to first care for yourself. Self-care is not self-indulgent, it’s essential. Do something you like, or even just take a five-minute break to look out of the window. Learning a relaxation technique, such as yoga, meditation or mindfulness can also help you relax and reduce stress levels.
5. Diet: Explore the relationship between the food you eat and your mood. Improving your diet can help give you positive feelings, clearer thinking, more energy and calmer moods. Think about how regularly you eat. If your blood sugar drops, you might feel tired, irritable, and experience low mood. You need to eat regularly to keep your sugar level steady and choose foods that release energy slowly, like protein, nuts and seeds, oats, and whole grains.

Are you having too much caffeine? Caffeine is a stimulant. Having too much can make you feel anxious and experience low mood, disturb your sleep, or give you withdrawal symptoms if you stop suddenly. Caffeine is found in tea, coffee, chocolate, cola and other manufactured energy drinks. You might feel noticeably better quite quickly if you drink less caffeine or avoid it altogether.

• Accept yourself: One of the most important steps in maintaining mental wellbeing is to learn to accept yourself. If you value yourself, you are more likely to have positive relationships with other people and find it easier to cope with difficult times in your life.
• Use self-help books and websites to help you change your beliefs
• Be assertive
• Spend time with supportive people
• Try not to compare yourself to other people
• Acknowledge your positive qualities and things you are good at
• Learn to identify and challengeunhelpful thinking patterns
• Engage in hobbies that you enjoy
• Be realistic.

Dr. K.A.H.L. Fernando
MBBS(SL) MBA (Healthcare Administration)
APG Dip. Pharmaceutical Medicine (Ind/SG)
Head of wellness and clinical services
Kings Hospital Colombo