Mental health is a fundamental aspect of general health. When we are mentally well, we are able to live our lives fully and productively. However, it can be affected by a number of factors, such as stress, anxiety, depression and other mental disorders.

According to the World Health Organization (WHO), around 1 in 4 people in the world suffer from some type of mental disorder. In Brazil, around 19 million people suffer from depression, 18 million people suffer from anxiety and 1.2 million people suffer from schizophrenia.

Mental disorders can have a significant impact on people's lives, affecting their mood, behavior, professional performance and even their personal relationships. It is important to remember that mental health is not a taboo and that there are effective treatments to improve our quality of life.

Therefore, in this article, we will discuss some practical tips that can help you improve your mental health.

Here are five practical tips:

1. Take care of your physical health

Physical and mental health are closely linked. When we eat healthily, get enough sleep, and exercise regularly, we are providing our bodies with the nutrients and energy they need to function healthily. This, in turn, can help reduce stress, anxiety and depression.

According to a study published in the Journal of the American Medical Association, people who exercise regularly have a 30% lower risk of developing depression than those who are not physically active. Another study, published in the British Journal of Psychiatry, found that physical exercise can be as effective as medication in treating depression.

You don't need to do strenuous exercise to reap the mental health benefits. Even light physical activity, like walking for 30 minutes a day, can make a significant difference.

Here are some tips for incorporating more exercise into your routine:

• Find a physical activity that you enjoy and that is sustainable in the long term.

• Start slowly and gradually increase the intensity and duration of your workouts.

• Find an exercise partner to motivate you.

• Exercise outdoors if possible.

The American Psychological Association (APA) recommends that adults get at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week. The World Health Organization (WHO) recommends that children and adolescents do at least 60 minutes of moderate to vigorous physical activity per day.

Taking care of your physical health is an important part of taking care of your mental health. Exercising regularly can help reduce stress, anxiety and depression, and improve mood and overall well-being.

2. Maintain strong social relationships

Social relationships are essential for our mental health. Having people who support and love us can help us feel loved, accepted, and connected. This can help reduce isolation and loneliness, which are risk factors for mental health problems.

According to a study published in the Journal of Personality and Social Psychology, people with strong social relationships have a 26% lower risk of dying prematurely than those who don't. Another study, published in the American Journal of Psychiatry, found that people with strong social relationships have a 20% lower risk of developing depression.

Here are some tips for maintaining strong social relationships:

• Spend time with the people you love. This can include family, friends, romantic partners, or even social groups.

• Be a good listener. When people feel heard, they feel more connected and supported.

• Offer support to others. When we help others, we feel good about ourselves and connect with others on a deeper level.

• Be honest and open with others. Strong relationships are based on trust and honesty.

3. Find activities that give you pleasure

When we do things we enjoy, we release endorphins, which are hormones that make us feel good. This can help reduce stress and improve your mood.

According to a study published in the Journal of Happiness Studies, people who participate in pleasurable activities have a 20% lower risk of developing depression than those who do not. Another study, published in the American Journal of Preventive Medicine, found that people who participate in pleasurable activities have a 30% lower risk of dying prematurely.

Here are some tips for finding activities that give you pleasure:

• Think about what you liked to do when you were a child.

• Make a list of things you've always wanted to try.

• Ask friends and family for activity suggestions.

• Try different activities until you find something you like.

The American Psychological Association (APA) recommends that adults set aside at least 30 minutes a day for pleasurable activities. The World Health Organization (WHO) recommends that children and adolescents set aside at least 60 minutes a day for pleasurable activities.

Finding activities that give you pleasure is a great way to improve your mental health. These activities can help you feel happier, less stressed, and more connected to the world around you.

Here are some specific activity ideas that might give you pleasure:

• Spending time with family and friends

• Do physical activities

• Learn something new

• Create something

• Help others

• Relax and de-stress

It is important to find activities that give you pleasure and that are suitable for your lifestyle. Don't be afraid to try different things until you find something you like.

4. Learn to deal with stress

Stress is a normal part of life, but when it becomes excessive, it can harm our mental and physical health. There are many techniques that can help deal with stress, such as breathing exercises, meditation and yoga.

Breathing exercises

Breathing exercises are a great way to relax and reduce stress. There are many different types of breathing exercises, but some common examples include:

• Deep breathing: Inhale slowly through your nose for a count of four. Hold your breath for two seconds and slowly exhale through your mouth for a count of eight.

• Circular breathing: Inhale through your nose and exhale through your mouth, making a circle with the air.

• 4-7-8 Breathing: Inhale for a count of four, hold your breath for a count of seven, and exhale for a count of eight.

Meditation

Meditation is a practice that can help reduce stress, improve focus and increase a sense of well-being. There are many different types of meditation, but some common examples include:

• Mindfulness meditation: Focus your attention on your breath or another object without judging your thoughts or feelings.

• Guided meditation: Listen to a recording that guides you through a meditation session.

• Moving meditation: Combine meditation with gentle movement, like walking or yoga.

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Yoga

Yoga is a practice that combines physical postures, breathing and meditation. Yoga can help reduce stress, improve flexibility and increase strength.

Other techniques

In addition to breathing exercises, meditation and yoga, there are other techniques that can help deal with stress, such as:

• Exercise: Exercising regularly can help reduce stress and improve your mood.

• Rest time: Set aside time to relax and de-stress every day.

• Spending time with loved ones: Social support can help reduce stress.

• Seek professional help: If you are struggling to cope with stress, seek professional help.

It's important to find what works best for you and your lifestyle. Try different techniques and see what works best for you.

5. Practice gratitude

Gratitude is a positive emotion that can have many mental health benefits. Studies show that gratitude can help reduce stress, anxiety and depression, and increase well-being and happiness.

How to practice gratitude

There are many ways to practice gratitude. Here are some ideas:

• Keep a gratitude journal: Every day, write down three things you are grateful for.

• Write a letter of gratitude: Write a letter to someone you are grateful for, expressing your gratitude.

• Make a list of things you are grateful for: Make a list of things you are grateful for and read it regularly.

• Spend time in nature: Nature can help us feel more connected and grateful.

Why is gratitude important?

Gratitude can help improve mental health in several ways. She can:

• Reduce focus on the negative: When we focus on what we have, we are more likely to feel happy and satisfied.

• Increase sense of purpose: When we feel grateful for the good things in our lives, we are more likely to feel connected to something bigger than ourselves.

• Strengthen relationships: Expressing gratitude to others can help strengthen relationships and increase feelings of support.

Practicing gratitude is a simple and effective way to improve mental health. Try some of the tips above and see how gratitude can make a difference in your life.

Seek professional help if necessary

Mental health is as important as physical health. If you are struggling with mental health issues, it is important to seek professional help. A therapist can help you develop strategies for dealing with stress, anxiety, and other mental health issues.

It's important to find a therapist with whom you feel comfortable. During your first appointment, ask the therapist about their training and experience. It's also important to discuss your expectations for therapy.

Therapy can be a challenging journey, but it can also be very rewarding. With the help of a therapist, you can learn to deal with your mental health issues and live a fuller, more satisfying life.

Don't be afraid to seek professional help if you are struggling with mental health issues. Therapy can help you live a fuller, more satisfying life.