Decades ago, talking about mental health was synonymous with jokes for many people. Today, everyone recognizes the importance of adopting healthier and more balanced habits to get your head in the right place.

There are many reasons: stress at home and at work, little or no time for leisure, financial or health problems, sudden changes, etc. In many cases, several of these reasons haunt the individual at the same time, which makes everything much more complicated.

This article wants to talk to you about brain health. How have you been taking care of yourself during all this time? Have you stopped to think about what triggers your emotions? How can you numb them in an acceptable way and, with that, live life without despairing about tomorrow?

Obviously, there is no obvious and straightforward answer to this question. However, some habits can bring about positive changes quickly; others may only be achieved in the medium or long term. It doesn’t matter: as long as you are willing to take the first step, everything will work out!

Tips to keep your mental health intact

For many, taking care of mental and behavioral health is a “utopia” or a “luxury”: it turns out that most of the tips in this text are completely free and don’t take more than a few minutes of your day!

Take a few minutes to read carefully, but without any personal pressure. Relax and enjoy the journey:

Stay away from stressful events

If possible, start cutting out certain things from your life that serve as negative emotional triggers. Certain “friendships” that lead nowhere, relationships that subtract more than they add, and jobs that are analogous to slavery are just a few examples.

This is a reflection and diagnostic event. Understanding everything that is harming you, what can or cannot be discarded or minimized to reduce future damage to your mental health, is not a job that can be done overnight, but it should be started as soon as possible.

Set healthy goals

Frustration fuels stress, which can cause serious problems for your mental health. Many people suffer because of the expectations they place on others and themselves – and this is actually very dangerous!

Instead, why not grab a notebook and start writing down your goals for the future? It may seem like a silly or unimportant task, but it’s a great exercise in logical reasoning and organization.

Do physical exercises

Physical activities are a true diet for the mind. They release endorphins, the famous feel-good hormone. People with anxiety disorders or depression can benefit greatly from walking, running, weight training and many other sports: it makes dealing with the long treatment much easier!

This is one of the main medical recommendations for people suffering from the comorbidities mentioned above. If you haven't started yet, dig out your sneakers from the back of your closet, put on some comfortable clothes and feel the warmth of the sun!

Before doing any physical activity, remember to consult your doctor and have a complete check-up. You never know if something bad is lurking!

Take care of your diet

Eating well is much more important than you might think. After all, for your brain to function properly, your body needs to receive all the vitamins and nutrients it needs for your age, size and weight.

Did you know that poor nutrition can cause obesity, as well as harm your heart, liver, kidneys, joints and reproductive system? As you might expect, these problems directly affect your performance at work and in your personal life, too.

Fish, poultry, oats, sesame seeds, chickpeas, almonds, sunflower and pumpkin seeds, and peanuts are just a few examples of foods that release endorphins, dopamine, and oxytocin—three hormones that improve your mood and leave you feeling clear-headed.

It might be a good idea to make an appointment with a nutritionist and design a healthy diet tailored to you. At first, adapting to new habits can be a bit difficult: stick with it! Perseverance is part of the process.

Do meditation

Studies have shown that meditation helps (a lot!) to maintain good mental health. You don't need to follow any religion to do this: just set aside a few minutes a day in your schedule for the activity. It can be at bedtime or during your work break – the important thing is to maintain a daily routine.

There are several guided meditation and mindfulness apps, such as Headspace (available for Android and iOS), which can help you take your first steps in this new universe. However, this is a paid service. If you prefer something free, that’s fine. There are countless excellent tutorials on YouTube and various other platforms to watch.

A golden suggestion for better meditation: try listening to white noise during the process. These are sounds at specific frequencies that help you relax and focus during moments of introspection.

Try Yoga

Yoga originated around 5,000 years ago in India as a spiritual discipline. Today, the activity is used by people of all faiths to improve physical fitness and, of course, to ensure that mental health is maintained.

Working on your body, mind and spirit at the same time is an extremely rewarding task, especially in the long term. There are thousands of free tutorials on the internet about both Yoga and mindfulness, as well as specialized courses and apps.

Learn to say “no”

Many people suffer in silence because they are unable to say “no.” There are many bad actors who take advantage of this and try to extract every last drop of their vitality. Don’t let this happen to you!

Learning to say “no” is extremely liberating. Show the world in a calm, polite and friendly way that you have limits and that they are non-negotiable. Living on the edge is a terrible idea for your mental health.

Seek professional help

If you believe you are suffering from any emotional illness, be sure to seek mental health services and consult a psychiatrist, therapist or psychologist.

Of course, most of the work of healing from life's wounds is up to you. However, in some cases, you may need to start treatments, such as occupational therapy, or medication as a last resort.

There is no shame in asking for help. Knowing that you need to improve and recognizing your flaws and limitations is half of the entire process.