10 Psychologically Healthy Daily Habits And How To Apply Them To Your Life

Just as it is our duty to protect our body and keep it healthy, it is also our duty to protect our mental health. There are a lot of little things every day that, if we do them every day, help us to have a good psychological state.

There are many actions that, if performed on a daily basis, keep our brains healthy, protecting our mind and mood from emotional and cognitive issues, such as memory problems, attention problems, and mental disorders.

Below we will discover 10 psychologically healthy daily habits, Linked not only to the cognitive domain and the absence of mental disorders, but also make us enjoy good social relations.

    10 Psychologically Healthy Daily Habits And How To Apply Them

    We all know that health is not just a physical problem. Both agencies such as the World Health Organization (WHO) and government health agencies stress that health is a state of physical, mental and social fullness. In the same way that we must protect our health, avoiding taking substances harmful to our body and protecting ourselves properly in situations that require it (for example, putting on a helmet when riding a motorcycle or wearing a mask in the street), we must also incorporate psychologically healthy daily habits.

    Just because psychological health isn’t what we see for the first time when we see ourselves in the mirror, doesn’t mean it doesn’t affect the way we see ourselves and relate to others.. A person who is emotionally overwhelmed, unable to regulate his emotions and whose brain is intellectually inactive is a person more vulnerable to various psychopathologies, both mental disorders such as depression and neurological diseases such as Alzheimer’s disease. To avoid this, we can integrate the following psychologically healthy habits into our daily life.

    1. Keep the brain active

    The more time our inactive brain spends, the more it will cost us to start. To avoid this, it is essential that in our daily life, we integrate activities that require a little mental effort, no matter how small. Even if we are on vacation or enjoying retirement, it is very important to keep the brain from shutting down because in order to do that, the moment when we have to go back to work or want to enjoy something minimally intellectual will be a real odyssey.

    You don’t have to complicate life or overdo your brain to keep our brains active. It is enough to resort to lifelong entertainment such as chess, checkers, card games or even bocce. Any game in which there is a strategy can work ideal for making us think and keeping our mind active. We can also use individual entertainment, such as sudoku, crossword puzzles, reading or writing.

    2. Set goals and organize yourself

    A psychologically healthy habit that we should all build in is to set short, medium and long term goals. In the case of workers and students, this is particularly important because, by structuring our work and study routine, as long as we accomplish it by achieving the small goals that make up the big goal that we have set for ourselves, we will avoid situations such as having to work hard at the last moment.

    Although we can give intensely at the last minute, it is best to schedule tasks, avoiding that we are overwhelmed before having to deliver work or study for an exam because we have not been able to manage. The stress we feel in these situations, even if it keeps us awake and focused on the goal we want to achieve, can take a toll on our mental health. and therefore, as much as possible, we will need to organize our goals.

    Planning goals and organizing routines is also a powerful psychological ally for people who are already retired. Because what they have organized their daily lives, their work, they no longer have, they run the risk of spending days without knowing what to do and entering a situation of apathy and depression. For this reason, when we reach retirement, it is very important to set goals of all kinds, whether it’s learning a language, improving in a sport or learning how to paint well. .

    By following the small steps that lead us to our goals in each of these hobbies, we can better organize our time, feel that we are productive and that we have not lost our usefulness or our performance.

    3. Get enough sleep

    Getting enough sleep is a factor in the protection and promotion of psychological health. There are some people who need more sleep than others, but in general most of us need between 6 and 8 hours of sleep. Sleeping too little makes us mentally tired, puts us in a bad mood because we are not able to do our daily tasks properly, while sleeping too much prevents us from concentrating and being “beaten” all day. You have to know how to find the right balance to enjoy ideal psychological health.

    4. Rest assured

    Habits that promote good mental health are not only cognitive and physical, but also social. Assertiveness is the ability to say what we think but in a socially appropriate manner and without violating the rights or sensibilities of others, but affirming our own. Being assertive is a habit that protects us from bad moods and mental disorders, as well as improving our social relationships and identifying those that are not worth the effort.

    Within this affirmation is the ability to know how to say ‘no’, especially when people ask us for more things than we can and want to do, both in professional and personal contexts. Promising more than one can end up overwhelming us on the one hand, because we feel like we are sacrificing our desires for others, and it can also make us look bad because we can say “yes” to things that are at stake. – beyond our capabilities and therefore to do it is wrong.

      5. Express yourself creatively

      Art has been the tool of emotional expression since time immemorial. Since prehistoric times humans have expressed themselves with cave paintings on cave walls and throughout history great painters, sculptors and ultimately all kinds of artists have exhibited their inner world with all kinds of representations. artistic. We can do the exact same thing.

      Regardless of the technique we use and our talent, expressing oneself in a creative way is a constructive and very original way of maintaining our psychological health in good condition. Whether it’s with sculpting, painting or even macrame, we can keep busy while letting our imaginations work, activating our brains and feeling how we create something that represents who we are, something totally personal and irreplicable.

      6. Eat a healthy diet

      We cannot have good mental health if we eat poorly. The brain needs a varied and balanced diet to be able to function both cognitively and emotionally, which is why we cannot forget about nutrition. Foods from all food groups should be incorporated, such as vegetables, fruits, fish, meats, grains, legumes and dairy products. It’s also important to control portions and make sure your diet is 50% carbohydrate, 30% fat, and 20% protein.

      Among the nutrients that improve the functioning of our brain, we have omega 3 and 6, B vitamins (B6 and B12), folic acid, tryptophan, iron, calcium and magnesium. All of these nutrients are found in natural and unprocessed foods, and virtually every lifestyle in which the Mediterranean diet is incorporated have satisfied the demand for these substances.

      Tryptophan deserves special attention because it is the precursor of serotonin and melatonin, Neurotransmitters directly linked to mood and the sleep cycle. Foods that contain tryptophan include lean meats, egg yolks, dairy products, fruits such as bananas and pineapples, whole grains, dark chocolate, and legumes.

      7. Stay physically active

      It is a classic of “a healthy mind in a healthy body”. Exercise not only gets us in good shape, but also mentally, helping us to have adequate cognitive abilities and a good state of mind. In other words, regular sports help to have a good memory, good attention, to protect oneself from depression and other mental disorders, in addition to keeping us emotionally well and being less sensitive to swings. mood.

      The ideal is to practice a little sport between 3 and 4 times a weekAlthough something as simple as walking for about 30 minutes a day is enough for our psychological state to benefit in the long run. It should be noted that the practice of more or less intense exercises contributes to the secretion of endorphins, which induces us to enter a state of well-being and pleasure, which will of course keep us in a good mood and make us see life. . in a more positive way.

      8. Log out for a while

      In a society where we are asked to be connected at all times, it seems that disconnecting on a daily basis, even if only for a while, is an impossibility. However, this is not only something possible but also a necessity.

      In order to relax and prevent our brain from collapsing, it is very important to set aside a moment per day, As brief as it may be, to let our minds rest, without overwhelming.

      There are several ways we can do this, all of which can occur to us. Whether it’s in bed listening to music, watching our favorite TV show, taking a bubble bath, or meditating, we can disconnect from stress, whether it’s caused by our family or work. The mind needs rest otherwise it cannot function or function properly.

        9. Connect with nature

        Many people are not aware of the benefits that nature brings us. Although we have lived in cities for centuries, humans are still an animal related to nature, especially forests and the countryside, although this also applies to the beach and lakes. Whatever our preferred natural environment, any of them will help us have good mental health.

        If we are lucky enough to live near a mountain or in the countryside, we cannot miss the opportunity to walk here because nature gives us calm and protection from psychological problems. If on the other hand we are not so lucky, we can resort to the alternative of walk in a park or green space, visit a botanical garden or a natural museum.

        10. Take care of relationships

        Taking care of personal relationships on a daily basis is something that few people appreciate, but one that we should all keep in mind. Maybe we take it for granted that our friends, family, and partner will always be there, even if months go by without us talking to each other out of sheer recklessness and laziness. Cras error. While this is not the case with family, the truth is that with friends there is a real risk of this happening and a relationship that looked like brothers becomes that of two virtually unknown people.

        For this reason, we must devote a minimum of daily time to relaunching our social relationships, especially if we do not live near our loved ones. You don’t have to talk to everyone every day, but pay close attention to them regular to each person on our personal contact list. For example, we can start on Monday talking to a friend, Tuesday to our brother, Wednesday to our parents …

        While it is best to stay in person and do something together, the distance can make it difficult. Fortunately, new technologies keep us connected and bring us closer to those who are far from us, so that we can make video calls or just chat to remind those people who are still our loved ones that we don’t forget them and want to to keep alive the flame of affection and friendship.

        Bibliographical references:

        • World Health Organization (2013). Mental health: a state of well-being. [Online]. Available at: https://www.who.int/features/factfiles/mental_health/es/.
        • Ryff, C. (1989). Happiness is everything, isn’t it? Explorations on the meaning of psychological well-being. Journal of Personality and Social Psychology, 57, 1069 – 1081.
        • Chekroud, SR, Gueorguieva, R., Zheutlin, AB, Paulus, M., Krumholz, HM, Krystal, JH and Chekroud, AM (2018). Association between exercise and mental health in 1.2 million people in the United States between 2011-2015: a cross-sectional study. Lancet Psychiatry.
        • Aranda, C., Pando, M. and Aldrete, MG (2002). Retirement, psychological disorders and social support networks in retired adults. Journal of Psychiatry, Faculty of Medicine, 29, 169-174.
        • Belsky, J. (2001). Psychology of aging. Madrid: Auditorium.

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