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Simple day to day tips that can help you restore your psychological well being

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Maintaining and restoring your psychological well-being, which is also commonly referred to as your mental health, is essential. Your psychological well-being has to do with the way you feel about your life, the quality of your relationships and your capability to handle your emotions well. Your psychological well-being is important because it affects and influences the way you treat yourself and others around you. It also influences your capacity to handle challenging situations that cause stress.

Because your psychological wellbeing is so important, it is essential to monitor your psychological health on a regular basis so as to ensure that you take action when you hit a rough patch.  Contrary to popular belief, your psychological wellbeing is not just impacted by staying free of anxiety, depression or any other psychological issue- it is actually about recognizing the positive and negative characteristics in one’s life so that one can live a purpose-filled existence. People that have a good psychological well-being have:

  • A sense of contentment.
  • A meaning and purpose in life, whether in their work or relationships.
  • Are flexible to learn, grow and adapt to changing situations.
  • Are able to have fun and enjoy themselves.
  • High levels of confidence and self-esteem.
  • Are able to build and maintain healthy and positive relationships.

Your psychological health is, believe it or not, just as important as your physical health.  If you are feeling off balance, here are some simple day to day tips that can help you restore your psychological well-being:

Call a friend

People that enjoy strong bonds of friendship or strong family ties are generally at a better place than people that lack a supportive network. Listening and talking to someone is one of the best and most inexpensive ways to restore your mood and deal with stress. Calling a friend, who is a good listener, and one that will not judge or criticize you can help immensely. If you do not have a supportive network, there are easy ways nowadays to build a support network. People such as neighbors or a fellow customer standing at the checkout line can make great new friends.

Workout

You may have heard this said over and over before, but exercise is important, especially in this stressful contemporary society.  When you exercise, your body releases endorphins that can help to relieve stress and boost your mood. Because of this, exercise is often recommended for dealing with psychological conditions such as anxiety, stress and even depression. You do not have to be frenetic about exercise to get the best out of it; simple activities such as walking short distances daily can make a huge difference to your emotional and mental health.

Learn how to handle failure

Failure tends to impact the way we perceive ourselves, which can affect someone’s self-confidence and self-esteem levels negatively. As a result of the loss of motivation due to failure, it is easy to feel passive and helpless. To combat these negative feelings, you should review your goals again and some of the strategies that you used to get there to avoid making the same mistake. It helps to note down everything that is in your control such as planning, preparation and the effort that you put in, which will help you balance any defeatist thoughts that you may have about yourself and your capabilities.

Eat something that makes you happy

Your choice of food not only nourish your body but it can also help to make you feel great. For instance, when carbohydrates are consumed in small amounts, they have been known to have a calming effect on your overall mood. Foods that are high in protein, on the other hand, increase the levels of tyrosine and dopamine in your system which keeps you alert while veggies and fruits are filled with nutrients that feed your cells, including those that affect the distribution of mood-regulating chemicals.

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What hinders your psychological well being ?

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A good psychological well-being is not just about staying free of mental health issues like depression. Rather, it is about having a stable psychological health that can allow one to flourish and enjoy all that life has to offer fully. Everyone goes through highs and lows in life, but the capacity for an individual to cope with the highs and the lows can vary greatly from one person to another. In part, this capacity is what determines a person’s psychological well-being and their capacity to enjoy their lives.

When a person is suffering from psychological issues that affect their wellbeing, it can be easy to get carried away with the endless treatment options out there. However, one the easiest and best ways to restore an individual’s psychological wellbeing back to form is by assessing the lifestyle factors that need to be changed.

Lifestyle factors such as smoking, as well as a range of behavioral social issues,  can have a major impact on a person’s psychological welfare. In conjunction with a healthy lifestyle, the treatment options that are selected for an individual with mental issues tend to work more efficiently when negative lifestyle factors are handled.  Here are some factors that could be affecting your psychological well being negatively:

Inactivity or lack of exercise

Exercise is not just important for controlling weight gain, but it is also essential for safeguarding your mental wellbeing. Exercise can be effective at treating mental concerns like anxiety and stress in the same way as antidepressants work. Exercise helps by:

  • Relieving depressive and anxiety filled symptoms.
  • It clears your mind, allowing you to complete tasks properly.
  • It enhances your self-worth.
  • It allows you to add structure and routine to life.

Please, not that although exercise helps, there is no magic amount that can help to cure your mental health issues. Instead, the key is remaining as consistent as possible.

 

Your diet

Your diet directly affects your physical health, which in turn affects your psychological health. Unhealthy food choices such as fried and unprocessed food have a very low nutrient value which can undermine your mental health. If you want to feel better physically and mentally, it all starts by changing the type of food that you consume.  Healthy foods such as fish, chicken, veggies, and fruits can help to boost your brain power and enhance your mood.

Physical illness

Your mind and your body share a bond. So when physical ailments occur, they also affect your mental health risks. Even small pains and aches including toothaches can wreak havoc on your mind. For instance, recurring pain can trigger feelings of anxiety, depression and can even lead to the development of irregular sleep patterns. The fact is that your mind and brain can never be separated from the other which means that it is impossible to take care of one and ignore the other completely.

Social & communal activities

The activities that you take part in socially and in the community can also affect your psychological wellbeing. Simply going out with your friends for a day or night of fun can have a significant effect on your outlook and mood, which can lead to a healthier mental capacity. When an individual lives in isolation, they are more likely to succumb to the loneliness and depression that comes with living alone. So, it is important to involve yourself in community events and activities that foster social interactions if you want to enhance your mental wellbeing.

 

 

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Food

4 Top Healthy Eating Habits : Scientifically-Proven

Let’s face it – isn’t there a fad diet for nearly everyone?

Because as fun as any diet plan may become, it is never enjoyable to keep following them for a few weeks. As a result, many of them get off the diet plan instead of being a bit more patient to see its long-term results. But rather than getting caught in the midst of this scenario, start your day with a healthy breakfast, avoid snacking and diet drinks, never go hungry, get enough sleep and drink enough water.

In short, practice these four science-backed habits so that you can boost your health and lose weight gracefully.

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Let’s face it – isn’t there a fad diet for nearly everyone?

Because as fun as any diet plan may become, it is never enjoyable to keep following them for a few weeks. As a result, many of them get off the diet plan instead of being a bit more patient to see its long-term results. But rather than getting caught in the midst of this scenario, start your day with a healthy breakfast, avoid snacking and diet drinks, never go hungry, get enough sleep and drink enough water.

In short, practice these four science-backed habits so that you can boost your health and lose weight gracefully.

  1. Eat the food you savor

It’s often perceived that the simplest way of losing weight is to halt normal overindulgence habits. But according to notable nutrition experts in the New York University, eating what you delight on the most regularly helps a great deal in losing weight.

This is because with the foods you like the most is a pleasurable experience and more so a great eating regimen that’s easy to follow. On the contrary, following a diet that doesn’t draw delight will eventually force you to loathe it and perhaps resume the unhealthy eating norms.

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  1. Skip the fast-food; pack your lunch

With recent statistics showing that portion sizes in American restaurants increasing, an easy way of keeping the calories in check is just skipping the eatery altogether. Pack your lunch so that you can have absolute control of what you will eat. Moreover, ensure that your food portion is no longer than the size of your fist.

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  1. Proteinous and fiber-rich foods all the time

Normally, people watching their weights are advised to stay away from carbs, starchy, and sugary foods. And the reason for them to consume more proteins and fiber in their foods is that both excellently manage to keep one feeling full for long. Feeling full not only prolongs the period the body takes to use up the stored fats and thus initiates weight loss, but also helps prevent instances of suffering from lifestyle-based ills. Try tigernut.

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  1. Adopt any of the many scientifically proven diets

In an era whereby any food is only safe when science has proven so, you shouldn’t take risks with the common urban myths. Thankfully, the web is filled with many diets that indeed make losing weight a breeze. You can go Mediterranean, try Paleo, be a Vegan or simply try the Weight Watch dieting style.

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The Parting Shot

Being flexible with regards to your regular eating habits is yet another key to eating healthy and losing weight without having to go through the rigorous and often unpleasant regimens. So, don’t labor on the treadmill when all you can do is to make the process easy and enjoyable. Again, don’t ever go shopping for grocery when you are hungry because junk food might fill up your food basket.

 

 

 

 

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Personal

Food and Health Check: Your Ultimate Tips for Losing Weight Without Fad Diets

Food and Health Check: Your Ultimate Tips for Losing Weight Without Fad Diets.

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Monday – you are upbeat and energized, ready for dieting. Come Tuesday, and your ‘psych’ begins to wane. By Friday, you will be there, cursing the dieting plan off, maybe saying why it isn’t meant for you.

If this is you, then perhaps you have to get off the diet roller coaster and focus on other ways of cutting those pounds. It happens when you try those over-glorified weight loss without fad diet plans. And if you are to avoid feeling this way, try the following steps.

  1. Work on your Diet Quality Score

When working towards shedding excess pounds off your body, it might be reasonable to quit carbs sugars and fat-filled foods altogether. But as much as that is acceptable, you shouldn’t sacrifice essential nutrients obtained from some of these foods. Use the diet quality indexes to rate the healthiness of your newly acquired habits. Naturally, do focus more on fruit and vegetables, lean proteins, seeds, nuts, poultry and whole food.

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  1. Eat Leafy Greens more

Science shows that while vegetables are perfect for the body, it is their abundance of fiber, vitamins, and phytonutrients that make the perhaps ideal for those on weight loss. And besides, leafy greens need no extra spices to be tasty as they can be eaten raw – as a salad, or fried. The world of leafy greens is quite huge, and you will never get bored eating the same type all the time.

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  1. Reduce the size of your Dinner Plate

Turns out, checking one’s weight boils down to, not just what’s eaten, but also how big the plate is. With a smaller plate, especially in a buffet, you will be smart enough to pick what’s actually good for your body only. And, inherently, the norm will make your brain think that the little food you are consuming is enough.

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  1. Watch what you drink too

Too often, we focus on what we eat as the safest way of checking our weight loss habits. We follow the diet habits; eat little low-fat foods, workout every day and stay away from processed foods. But unbeknown to many, popular beverages have lots of sugar. They are partly responsible for the stagnating figures, despite doing everything to lower them down. If you are to take a drink, just order low-sugar versions, water or fruit drinks because much like they’ll quench the thirst, you will also achieve desired weight.

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  1. Fight the Cravings

Having gotten used to fries, chocolates, burgers and sugary drinks, and then thinking of suddenly stopping eating them isn’t the easiest of the tasks. But with determination, the right mindset and perhaps the help of a psychologist or health professional, it will be easy to get rid of the habit. One simple technique involves the exposure therapy.

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Remember,

To lose weight aptly, you’ll first need to draft a plan. Indeed, it won’t be a roller coaster ride, but remember, patience and determination will certainly pay off.

 

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