What are mental health problems?

Self-care is essential to your mental, physical, and emotional health, your self-esteem, and the goal of achieving inner peace, thus spreading it around you. Every day we receive a huge amount of information, we have a busy schedule, we have many responsibilities and we must always be present to do many tasks, but what about ourselves? Do we give ourselves the necessary care? While some may misunderstand the true meaning of self-care as a form of selfishness, or as a reward we give ourselves, the truth is far from that. Self-care is our right and duty to ensure balance and promote mental health and happiness.

Steps to Promote Mental Health and Self-Care

1- Doing breathing exercises

These exercises play a huge role in helping you relax physically. Deep breathing is one of the best ways to reduce stress and anxiety because these exercises send a message to the mind to calm and relax you. Try belly breathing, the 8-7-4 technique, rolling breathing, and morning breathing. You can simply turn to breathing apps that show you step-by-step how to adopt the best technique for you, including iBreathe, Breathe + Simple Breath Trainer, and Breethe.

2- Promote mental alertness

You can now achieve peace of mind by practicing simple mindfulness and mindfulness. This definition can be summed up in your ability to be fully present and confident in everything that is going on around you or your surroundings, and most importantly, being aware of your feelings. Mindfulness can be practiced at any time, wherever you are and with anyone, by fully participating in the present. This move has a wide range of positive repercussions, as the flow of happiness hormones in the brain, lowers blood pressure, improves digestion, relieves stress, especially if you are in pain.

3- Practice meditation

It is a mental practice that requires focusing on a particular thing, idea or activity, as a way to train attention and awareness to reach a certain state of mind, such as positivity, and to train the mind to focus and redirect thoughts. The types of meditation that can be practiced vary, most notably meditation with mindfulness, spiritual meditation, focus meditation, movement meditation, mantra meditation and many more.

Meditation has many benefits, most notably reducing stress, controlling anxiety, enhancing emotional health and self-awareness, helping focus, fighting addiction, reducing age-related memory loss, improving sleep quality, helping control pain, and much more.

4- Self-care

Pamper yourself and take care of your beauty! While self-care often does not improve your overall health, relaxation and self-care can have a positive effect on your mental health. Easy and simple steps that you can do a large part of in your daily life, and here are the most prominent:

• Do not ignore the importance of cleaning the skin well twice a day and wiping makeup before bed.

• Deep clean your skin with steam.

• Boil water and add some essential oils or natural herbs to it, then steam your skin for a maximum of 5 to 10 minutes.

• Massage your scalp daily with a specially designed brush or jade stone comb to promote hair growth, prevent hair loss, and prevent dandruff from forming or recurring.

• Apply anti-frizz hair masks and refrain from using heat tools for hair that cause the strands to break.

• Fill the bathtub with warm water and bubbles or skin-friendly salts and let your body enjoy the relaxation it needs. You can read a book, watch a movie on Netflix, or even have a glass of wine while having fun.

• Exfoliate your skin and scalp once a week, as this step boosts blood circulation.

• Head to the spa and experience a massage and facial to feel relaxed, happy and relaxed.

• Spread the fragrance, because it plays a role in influencing and changing your mood, which positively affects your performance and behavior in different ways. Some perfumes may trigger your feelings and emotions.

5-Express what you think

The mind is the main engine in this world through which you can reach the best, provided that it is nourished with the right thoughts. All you have to do is believe in these ideas and develop them!

Do the writing: Take the paper and write on it everything that happens in your life, whether the things that worry you, your thoughts, your goals, what is going on in your head, the tasks you would like to do, future projects, social obligations... This magical step not only helps you think, Rather, but also calms the mind and contributes to its organization by being clear and revealing your feelings, emotions, and hidden thoughts.

Read: Reading is known to increase intelligence, and it has many positive benefits, and it may be one of the best ways to overcome stress, calm down, and delay the onset of some diseases. Like forgetfulness, it expands the imagination and helps sleep. On the other hand, you can make use of self-help books to guide you on the importance of self-care. We suggest some of them, including The Self-Love Experiment, Fear Less, Silence, Belief It to Achieve It, and Resilient.

Watching documentaries: These films are a rich source of information, an ideal platform to learn about the world around you and an important educational tool today, from which to draw information and expand general knowledge and culture, and keep the mind active and interesting. And impressive. On the other hand, you can watch self-motivating documentaries as an entertaining science style. Some movies: Am I Mary, Becoming, Tony Robbins: I'm Not Your Teacher, The Magic Pill, The Black Godfather...

Enroll in online classes and courses: This step allows you to obtain certificates useful for your career with the click of a button without leaving your room! This step carries with it many benefits, including the flexibility of class scheduling, its relatively low cost, the convenience it provides, not being restricted to a particular learning environment, the distance, whether it is in a remote area, another country, a continent, ... So what are you waiting for to sign up?

Follow inspiring people: Follow news, sites and experienced people, who can help you expand your circle of knowledge and avoid people who negatively affect your life.

6- Doing sports

Do sports and keep fit! It is necessary to move the body and do sports activities to improve physical performance, mental health and mood, prevent symptoms of anxiety, depression and attention deficit, improve blood pressure, cardiovascular health and many more. Sports vary with different types and requirements to suit different ages, tastes, efforts, and different abilities.

Stretching: Stretching is inevitable before any physical exertion, or even if you prefer not to do extra effort. As soon as you wake up, set aside 20 minutes to do these exercises, to maintain a healthy body and proper posture, especially if you work long hours at the computer.

Low-impact exercises: If you want to join the world of sports, but because of its narrow door, you can turn to low-impact exercises. Although the expected result is slow, these exercises are effective and suitable for those who suffer from heart disease. Without a doubt, you will feel the effort you put into these exercises as a means to persevere and reach your goal. You can use mobile apps or Youtube videos to get to know them. These exercises include yoga,

High-impact (high-intensity) cardio exercises: The latter may not be preferred by a large segment of women, but it is an effective way to power the body in a healthy way on different levels, be it to lose weight. Improve your physical fitness, get rid of anxiety and stress, and prevent cardiovascular diseases ... Here are the most prominent exercises that you can do, jogging, weightlifting, boxing and dancing

7- Eat a healthy diet

Practice self-care through nutrition and healthy foods! This step is very important, knowing that a large part of us neglect it, especially in difficult times. All you have to do is follow some of the tips that will guide you to get the adequate nutrition your body and mind need.

Tips for getting adequate and healthy nutrition

Start your day with a glass of warm water and lemon to help the body get rid of toxins.

Take vitamins, minerals, and supplements regularly to strengthen your immune system and fight anxiety and insomnia. It should be noted that eating them in abundance and for a long time is harmful, and real foods cannot be completely replaced.

• Nourish your body by eating basic meals and healthy foods rich in minerals and vitamins.

• Eat more vegetables and fruits and avoid processed, processed foods rich in saturated fats, which have a negative impact on mental health, heart and arteries.

• Stay away from foods rich in sugar that weaken immunity, as they give energy for a short period of time, which results in an adverse reaction in the body.

Doing activities and hobbies

One of the most important ways to take care of yourself is to listen to what your mind and body need. Do not be hard on yourself, but listen to what your mind asks, especially if it is related to having fun and developing a particular hobby. Set aside enough time to do these activities, and make sure they aren't a waste of time!

8- Activities that you can do at home

Contrary to what you thought, there are a lot of activities that you can do while you are at home, alone or with family and friends.

Start dancing, it is one of the most important things that can remove tension and spasms from your body and eliminate boredom at the same time.

Involve your children, partner, or even siblings in doing crafts or assembling a puzzle.

Participate in educational and entertaining games because it wastes a lot of time.

Painting and colouring, is a first-class therapeutic activity, recommended by professionals.

Cook and learn new recipes and feel free to visit websites, food blogs, or even cookbooks you bought long ago.

Online shopping, thus supporting brands in the difficult economic conditions the world is facing, both globally and locally.

Travel: There is no better idea than to travel for self-care and fun! This activity is the most common and popular, especially if you are looking for a way to escape from everyday stress. No partner to accompany you on your journey? do not worry! Travel alone and expand your circle of acquaintances on a fun journey full of adventures and memories.

Rest: Sometimes, you may not need to do anything to get the rest your body requires. From here, follow these steps:

Sit alone and take this time to think.

Walk, it will help you calm down and get your blood circulation moving.

Giving up electronic means in favor of activities other than those you normally do. Also, reduce viewing of negative news and following social media sites.

9- Use aromatherapy

Besides promoting relaxation, aromatherapy has many therapeutic benefits. Aromatherapy activates the brain's limbic system, which in turn controls your emotions and memory.
How does aromatherapy work?
Aromatherapy works through the sense of smell and skin absorption using certain preparations, such as: oil diffusers, aromatherapy sprays, inhalers, bath salts, body oils, creams, massage products, facial steamers, hot and cold compresses, mud masks, and many more. more. You can use these products alone or combine them, or you can turn to classic olfactory-based products, including essential oils, scented candles, dried herbs, organic soaps, and incense.

Aromatherapy benefits

Aromatherapy has a range of benefits, most notably managing pain, improving sleep quality, reducing stress and anxiety, calming arthritis, treating headaches, relieving the side effects of chemotherapy, fighting bacteria, viruses, and fungi, improving digestive motility and strengthening the body. immune system.

10- Comfortable home decorations

Did you know that your home environment plays a big role in terms of mental and physical health? Household clutter can make you feel tired, and some of the products you normally use may pollute indoor air. These methods will help you create a home environment that is supportive of your mental and physical health and well-being:

Open the windows regularly: This step will allow fresh air in along with natural lighting, and you can also use an air purifier to reduce indoor pollutants.
Put house plants: In addition to the beauty they add to the space, house plants have been shown to reduce stress, as they are at one glance able to reduce heart rate, as well as help them purify the air by absorbing toxins. In addition, it also contributes to humidifying the atmosphere, which positively affects the health of your skin.
Use calm colors: Use soft and neutral colors by painting the walls that will give you a sense of balance, as strong colors overcome the calm effect.
Follow Feng Shui Theory: It is an ancient Chinese science that helps you bring balance in your living space by coordinating the flow of energies in a specific place to ensure good luck. This theory includes 5 basic natural elements, which are Wood for creativity and growth, Fire for leadership and boldness, Earth for strength and stability, Metal for focus and order, and Water for passion and inspiration. By working to balance these elements properly at home, it will reflect positively on your life.

Adding crystal stones to home decor: These stones are used as a way to improve health and promote well-being on many different levels including environmental, mental, physical and spiritual.

Active you can do outside the house
There are many outdoor activities you can do, and some of them may not require a car ride to perform.
Sit on your balcony in the sun and enjoy this simple step to fill up with energy.
Go for a walk, that is, take a long walk, and explore the surroundings.