Brush your teeth twice a day to prevent plaque formation and
see your dentist regularly for further treatment. It's just clean.
But how often do you practice good hygiene?
Whether you have certain worries or you are trying to end
your day better, taking about 15 minutes every morning to maintain your mental
health is something everyone can benefit from, says Broderick Sawyer, a
psychologist in Louisville, Kentucky.
This is like mental health and brushing your teeth before you need roots, ”he said.
Hygiene comes in the form of lowering levels of cortisol, a key stress hormone. The deliberate daily routine of relieving stress is not just about making you feel better today - studies suggest that it can improve your well-being later in life.
Increased cortisol levels could lead to many health problems, according to a study from 2020. And a study from 2016 found that emotional control has been shown to improve health endurance in old age.
Sawyer has incorporated a method of mental health hygiene. He explained why it should be part of your routine and how to build If you are stressed and frustrated, drawing 15 minutes in the morning to relax sounds like another obstacle to your to-do list. That addition, however, will make the whole list easier to pass, said Sawyer.
"It's not that I don't have time, you have time for a lot of things," he said. "If we can really (practice awareness) all day long, our mental health needs less energy, our less juice."
Taking the time to reset your mental area initially means that the day-to-day pressures do not accumulate over the already frustrated system. And when you start a day feeling depressed, that's usually the basis you go back to all day, says Sawyer. If you start with a clear, relaxed mind, you have a calm point of reference to which you can return.
"Having a good routine is like cleaning your mirror and looking at it, and looking at it and knowing what it is and not you," Sawyer said.
That understanding of how a relaxed foundation feels and what brings you away from that can help you empathize with yourself and others who may be worried or upset, he added.
"When we do these things every day, we are actually
'getting used to feeling happy,'" Sawyer said. "Then, this can make
us feel more confident when stressful situations arise - because we are doing a
good job of supporting ourselves."
1-Try new tasks........................
The first step to improving your mental health is to try different activities - anything that brings calmness and lowers cortisol, says Sawyer.
"Just learning to manage and cultivate that inner space
with awareness," he added.
For starters, set aside 15 minutes each morning as a time to slow down and deliberately focus on your inner well-being. The things you fill up on that time can be the ones you do every day anyway but make you feel more comfortable - like drinking your morning coffee slowly with deep breathing or exchanging talk radio with music you enjoy on your way to work, says Sawyer.
But it can also help to change things, such as sitting out, walking or stretching, he added.
The important thing is to keep trying new jobs until you
find something that works for you - and do not be discouraged if it takes time
to see the benefits.
2. Track how it makes you feel
An important part of testing writing, says Sawyer.
After trying your new job for 15 minutes, writing down how
you felt after that and throughout the day can help you to understand what
works best for you.
Are you calm all day? Do you have a lot of power? Are you better at managing stress? The feeling you want may change, but the goal is to develop a basic feeling that helps you feel better as you go through the day.
Making a journal can also help you maintain a positive attitude if you do not immediately get the results you expect from your job, he said.
"You just go through those things with your habit of
trying things out in a logical way. And then if they don't work, fine then
write that down," Sawyer said.
3. Pay attention to what you need at different times
No action will always work, Sawyer said. It can make a big difference in keeping an eye on what you need in different situations.
"So, if I have working days with a lot of meetings, maybe I need to be a little chipper and have fun. Maybe I need to focus more on the laser because it's a hard day to write. That's a different strength," Sawyer said.
That could mean spending your 15 minutes on an espresso shoot in one day or concentrating on another day, he added.
4. Add all day as needed
Finally, those 15 minutes in the morning may not seem like
such a task. In fact, you could begin to look forward to getting something out
of your mind in many places throughout the day.
Whenever that sounds fun, but at least three days a week, Sawyer has suggested adding some less physical activity, such as walking, cycling or yoga.
It also helps to add time to reduce the end of the day if you can, turn off job notifications, turn off screens and take time off, add.
Once we have that tool or a set of tools, we will know how
to use it properly, ”said Sawyer
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