Everyone
experiences mental health issues in life. Taking individual steps to build
mental health resilience, and seeking external support when necessary, makes it
easier to cope with such issues. Nurturing positive mental health enables
people to realise their potential, cope with the normal stresses of life, work
productively, and contribute to their communities.
The
Office of the Principal Scientific Adviser to the Government of India, in
partnership with the Armed Forces Medical College, has released ‘Building Positive Health in Nine Simple
Steps: Effective Habits for a Healthy Life’, a guide to aid individuals in
building and maintaining mental well-being:-
1)
Eat healthy
Have
a balanced diet, combination of vegetables, whole grains, protein and fruit, to
maintain brain health. Nutritional deficiencies have shown to cause symptoms of
depression, fatigue, cognitive decline and other mental health issues.
2)
Practice Meditation and Yoga
Yoga
techniques — asanas (postures), pranayama (deep breathing) and dyaan (meditation) – improve mental
health. Meditate for at least 15 minutes every day, and combine it with some
asanas. And remember, it takes two months of daily practice to change behaviour
into habit.
3)
Get good sleep
Practice
sleep hygiene to rest the mind and body every day. Insufficient sleep creates a
cycle of stress. Children should have at least 10 hours of sleep while adults
should sleep 7 to 8 hours every night.
4)
Get regular exercise
People,
who exercise regularly, experience fewer mental health issues than those who do
not. The World Health Organisation (WHO)
recommends 60 minutes of moderate to vigorous- intensity physical activity
daily for children, 150 minutes of moderate-intensity or 75 minutes of vigorous
intensity aerobic physical activity in a week for adults and three days of
physical activity a week to enhance balance and prevent falls for older adults
with poor mobility.
5)
Avoid Alcohol and Drugs
Alcohol
and drug abuse exacerbate mental health issues, creating a negative cycle of
dependence. Avoid situations and people associated with drinking cravings;
learn to say ‘No’, and don’t give into peer pressure.
6)
Stay socially connected
Spend
time with family and friends and volunteer for causes you genuinely care about.
Meaningful social connections significantly improve mental health. Keep regular
connection with close friends/family. Connect on calls/ video chat if you’re
unable to go outside.
7)
Learn new skills
Learning
new skills (craft making, drawing, singing, dancing, cooking, coding etc)
boosts self-confidence and self-esteem. It provides a sense of purpose which
triggers positive emotions in the brain.
8)
Reduce Screen Time/ Exposure to Media
Excessive
use of social media leads to stress, anxiety and depression. Exposure to
repeated negative content from news and other media, generates negative
emotions that adversely affect mental health.
9)
Connect with Nature
Spending
time in the natural environment reduces depression and anxiety. Maintaining
indoor plants also has a positive impact on mental health. Try to spend at
least two hours a week in outdoor green spaces. Create a small green area at
home with potted plants.
