Be - Deepstash

deepstash

Beta

Get an account to save ideas & make your own & organize them how you wish.

deepstash

Beta

Four Things to Do Every Day for Your Mental Health

Be

We need to pause long enough to let our nervous system come back to baseline after prolonged activation.

Experiment with what works for you, be it guided relaxation or watching a TV show.

176 SAVES


This is a professional note extracted from an online article.

Read more efficiently

Save what inspires you

Remember anything

IDEA EXTRACTED FROM:

Four Things to Do Every Day for Your Mental Health

Four Things to Do Every Day for Your Mental Health

https://greatergood.berkeley.edu/article/item/four_things_to_do_every_day_for_your_mental_health

greatergood.berkeley.edu

5

Key Ideas

Structure in times of chaos

Human suffering is often about freedom and constraint. We rebel against too much containment (“I need space!”) or if we have too much freedom, we feel lost in space. Fearful. (“Where did you go?”)

The global pandemic disrupted our social structures. Some structures create a connection - at work, the gym or the coffee shop - and others create distance - saying goodbye to our partners and kids in the morning, It is normal to react when our old structures are broken, but we have the opportunity to create our own.

Move

Our bodies need to stretch, reach, twist, bend, step, and sweat. It's not about staying in shape. It's about your immune health and mental health.

Build movement in your structure. Try for at least 20 minutes per day.

Nourish

You don't have to ban small treats. However, it is essential to set up a daily structure that fills you with nourishing healthy foods.

Make a dietary change, learn to meal prep, or teach your kids to cook.

Connect

Community is a form of medicine. We need to feel seen, heard, and understood and extend the same in return.

It won't just happen. You're going to need to schedule it. Listen and offer your support with generosity. Invite others to do the same.

Be

We need to pause long enough to let our nervous system come back to baseline after prolonged activation.

Experiment with what works for you, be it guided relaxation or watching a TV show.

SIMILAR ARTICLES & IDEAS:

Self-Care Is Not One-Size Fits All

You have to start giving up most of your vices in order to truly dedicate yourself to self-care and to larger causes. But there are healthy indulgences we can enjoy.

These are ...

Self-Care Is Difficult

It is much easier for us to make decisions that feel good right now (“quick-fixes”) than it is to have the discipline to make decisions that may suck now but feel really great later.

Self-care can be really hard because it’s a long-term play. But your well-being is worth the trouble. 

Self-Care Is Not Self-Indulgence
  • Self-indulgence is the “excessive or unrestrained gratification of one’s own appetites, desires, or whims. Self-indulgent behaviors alter our mood or provide us with a means of temporary escape.
  • Self-care yields you long-term benefits without causing harm. And in a way, it’s a selfless act as it will make you a more engaged and impassioned person. 

2 more ideas

Have ‘detox’ periods

Schedule regular multi-day breaks from social media. 

Pay attention to how you feel

Experiment with using your favorite online platforms at different times of day and for varying lengths of time, to see how you feel during and after each session.

You may find that a few short spurts help you feel better than spending 45 minutes exhaustively scrolling through a site’s feed. 

3 more ideas

Limit your use of social media
Limit your use of social media

Commit to not checking social media during meals with family and friends, and when playing with children or talking with a partner. 

Make sure social media doesn’t interfere with ...

Have “detox” periods

Even a five-day or weeklong break from Facebook can lead to lower stress and higher life satisfaction

Publicly declare you are on a break. And delete the apps for your favorite social media services.

You can also cut back without going cold turkey: limit your use of social media to 10 minutes a day for three weeks and you'll see improvements in your mental health. 

Pay attention to how you use social media

Experiment with using your favorite online platforms at different times of day and for varying lengths of time, to see how you feel during and after each session. 

You may find that a few short spurts help you feel better than spending 45 minutes exhaustively scrolling through a site’s feed. 

3 more ideas

Make time for exercise
  • Pick a regular (sedentary) part of your routine and switch it out for an active choice: Instead of the elevator, take the stairs;
  • Commit to movement after the most frustrating, st...
Social media

The rise of social media has meant that we as a global population are more connected than we have ever been in the history of time. 

...
Self-esteem

A study conducted by the University of Copenhagen found that many people suffer from “Facebook envy”, with those who abstained from using the popular site reporting that they felt more satisfied with their lives. 

Becoming more conscious of the amount of time you spend scrolling through other people’s online profiles could help you focus more on yourself and boost your self-confidence.

Human connection

It’s so important for us to be able to communicate and forge personal connections with one another. However, it can be hard to do so when we’re glued to rectangular screens, becoming more acquainted with our friends’ digital facades than their real-life personas.

A study published in the American Journal of Epidemiology that assessed 5,208 subjects found that overall, regular use of Facebook had a negative impact on an individual’s wellbeing. 

4 more ideas

Lockdown Anxiety and Technology
  • The new virus has forced the entire world in an unprecedented lockdown.
  • In these times of a looming unknown future, existential fear and separation from friends and family, millions ...
Get Everything Online

Online mental health therapies may make people stick to it longer, but it’s long-term benefits are still questionable, according to a study.

This mandatory Quarantine mode, which can last for weeks or months, is making us more dependent on anything and everything online, with smartphones being the potential gateway to online mental health care.

Improve your diet and start moving
  • Wholefoods such as leafy green vegetables, legumes, whole grains, lean red meat, and seafood, provide nutrients that are important for optimal brain function. 
  • Many types of fitne...
Reduce your vices

People with alcohol and drug problems have a greater likelihood than average of having a mental illness and have far poorer health outcomes.

Stopping smoking is an important step, as nicotine-addicted people are constantly at the mercy of a withdrawal-craving cycle, which profoundly affects mood. 

Prioritize rest and sleep

Sleep hygiene techniques aim to improve sleep quality and help treat insomnia. 

They include: adjusting caffeine use, limiting exposure to the bed (regulating your sleep time and having a limited time to sleep),  limiting exposure to the blue light from smartphones, and making sure you get up at a similar time in the morning.

2 more ideas

Personal needs
Personal needs

Working parents tend to focus all their energy on work or family and put their own needs on hold. With the current crisis, parents have even less time for their own needs while they juggle work and...

Know what you need

Take two minutes right now and list what would most benefit you. It could be taking 15 minutes to decompress after work. Or to have a few hours a week to read a book. Or even guitar lessons.

Highlight what sticks out to you the most on your list. Then decide what top few choices are suitable for your available time and finances.

Communicate your needs

To have a successful and productive conversation with your partner about your needs and desires:

  • Timing is everything. Set a time aside together that is free of distractions, relatively peaceful, and not when you are overtired.
  • Remember, you're on the same team. Handle the conversation with gentleness and without criticism.
  • Actively listen. To encourage understanding, don't just listen to respond. Truly try to understand how your partner feels.
  • It's about giving and taking. Relationships are about mutual understanding, compassion, and sacrifice.
  • Do regular relationship checkups to foster connection and open communication.
Cautionary Hope
Cautionary Hope

Research shows that during disasters, altruism and kindness happen more than greed and selfishness. To tide over the current crisis requires optimism along with caution.

Action and accompli...

People With High Hopes

People with high hope have a good number of difficult, challenging goals, and a good scorecard of achievement.

They have lower rates of anxiety and depression and greater happiness. They cope well with problems that consume the rest of the world.

Hope = Goals + Agency + Pathways

Instead of wishful thinking, we need to know what we want (specific goals), and have the drive and passion to go towards it (agency) and should be able to generate methods and devices to achieve what we want (pathways).

When we do a sum total of these three, we get hope: Hope= Goals + Agency + Pathways

3 more ideas

Telemedicine and telehealth
Telemedicine and telehealth

Telemedicine and telehealth involve remote-health-care technologies and services, known as "virtual care."

While virtual care played some role in the health-care industry, 2020 le...

Virtual healthcare recognized
  • Telemedicine can refer to the setup that allows workers in a large hospital to assist in emergency procedures from a distant support structure.
  • Telehealth uses virtual interactions between individual doctors and patients. You may have a bad sore throat and download the telehealth app, where you will be connected to a physician who can examine you and prescribe medicine.

Fifty to seventy percent of visits to the doctor's office could be replaced by remote monitoring and checkups.

Potential disadvantages of virtual health care

Telemedicine has been a hard sell in some areas.

  • Many rural clinics and community hospitals fear that their already inadequate medical staffing and the revenues generated from on-site procedures will be further diminished by remote medicine.
  • Old and poor patients who may need care the most can't afford smartphones or broadband connectivity.
  • Until recently, many people were unaware that the service existed, while others didn't trust an anonymous doctor.
  • Many people want to be in the physical presence of their physicians, believing the quality of virtual care is inferior.

3 more ideas