Mental healthcare is a key subject, with an increased interest in looking after one’s mental well-being. This interest has been spurred on by many factors like the increase in social media usage and the rise of anxiety disorders. These are disorders such as PTSD, obsessive-compulsive disorder, panic attacks and generalized anxiety disorder. If you are struggling with mental disorders, your Bedford, NH psychiatrist can help.
Below are tips for improving your mental health.
Get plenty of sleep
Sleep is crucial to your mental health. The amount of sleep you need depends on your age, but as a general rule, adults should get between 7 and 9 hours of sleep each night.
If you are not getting enough sleep, there are some things you can do to help improve the quality of your slumber time.
Avoid screens for at least an hour before bedtime. TVs, smartphones and laptops all emit blue light that activates brain chemicals that make it harder to fall asleep.
Try reading a book in dim lighting instead of using an electronic device with glowing screens. A few minutes of reading will help calm you down and signal to your body that it is time for bed.
Limit alcohol to no more than one drink per day for women, or two for men
Alcohol can be a depressant and interfere with your sleep if you consume too much. Drinking alcohol also increases the risk for liver disease and other serious health problems such as cancer and heart disease.
Drinking heavily over time can cause physical damage to the brain, including changes in cognitive ability such as memory loss and impaired decision making.
Limit caffeine to no more than 200-300 mg/day
Limit caffeine to no more than 200-300 mg/day. Caffeine is a powerful stimulant and can contribute to anxiety disorders. The amount of caffeine in food and beverages varies widely depending on the type of beverage and how it’s prepared. For example, coffee has 80-400 mg, tea 40-120 mg and soda 30-80 mg.
If you drink more than one caffeinated beverage per day, try scaling back your intake or switching to decaf options. If you are having trouble sleeping because of coffee or tea, talk with your doctor about how to control your intake without feeling deprived.
Eat a well-balanced diet that is rich in vitamins and minerals
You should eat a well-balanced diet rich in vitamins and minerals to help keep your body healthy. For example, eat fruit and vegetables every day and limit the amount of saturated fat you eat.
Exercise regularly for 20-30 minutes per day
Exercising regularly has been proven to improve your mental health, sleep quality, and overall physical health. Exercises relieve stress and improve self-esteem. Regular exercise can include aerobic activities like running or cycling, weightlifting, or yoga.
Keep a balance between work and relaxation
It’s important to keep a balance between work and relaxation. When you are not working, it is vital to do things you enjoy. If you have too much on your plate and fail to take time off, this can impact your mental health.
Taking time off is healthy and necessary so that you can recharge your batteries before going back into the fray. You will be more productive in the long run when you look after yourself properly.
Mental disorders are a serious matter and should not be overlooked. Unmonitored or incorrectly treated mental illness can result in self-destructive behavior, deteriorated health or even death. Contact Innovative Psychiatry Center to learn more about customized approaches to treat mental disorders.