Mental Health has been a huge problem around the world and still is till this day. Though do we know what Mental Health is? Do we know how to cope during stressful times? But the real question is can we define mental health? Can we define stress? Well we can.

Definition Of Mental Health: A person's condition with regard to their psychological and well-being.

Definition Of Stress: A mental or emotional state of being under pressure in realistic situations.

Symptoms Of Stress

Emotional Stress:

  • Feeling that you need to take control or lose control
  • Becoming easily frustrated and angry
  • Having difficulty in quieting your mind
  • Having low self esteem
  • Avoiding friends and family

Physical Stress:

  • Running to the toilet
  • Headaches
  • Tense and aching muscles
  • Clenched jaw
  • Excessive sweating
  • frequent colds and infections
  • Cold and sweaty hands and feet
  • Rapid heartbeat
  • Body shaking
  • Ringing in ear

Now your probably wondering, how can i avoid these symptoms? Well there are Ten Ways that can help you to be mentally healthy.

1. Meditation
Meditation doesn't only help your stress and anxiety levels it also helps you to boost your it positive levels. Meditation doesn't only help your mind but it helps with other parts of your body as well, research has even shown that it helps with decreasing your blood pressure. It can help your body to regulate your blood flow as well. It also doesn't take very long to see the change in your brain, it can happen within week a if you do meditation. There has even been some in depth research saying that it can also increase your immune system, well at least it can fight off the cold and flu. The best thing about meditation is that you can do it anywhere at anytime by using these suggested apps:

  • Smiling Mind
  • Headspace
  • Calm
  • Mindfulness app and many more!
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2. Yoga
Yoga has been around for centuries and is about the mind-body practices. Yoga doesn't only help with your mental health but also your physical health. Yoga can help you tone your body and help with your flexibility and balance. There have been a number of studies which say that yoga reduces stress and anxiety but not only does it do that but it also decreases the risk of getting heart disease and high blood pressure. Yoga can also help you improve your mood during the day. Yoga positions can help with your posture with regular yoga practices creates a calm mentality. it increases body awareness, relieves stress patterns, relaxes the mind and increases concentration. Most people do yoga at home and this is helpful because there are Youtube videos to do it as well as apps, you can also go to your local gym.

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3. Music
Music, listening to that song you like, helps you to feel happy and energetic like you want to dance or just listening to the calming slow soothing music. Whatever it may be you just listen to it because it helps you to feel content with yourself. Researches have said it does lower your blood pressure and can decrease your stress hormones as well. As well as music has our attention it can also be a distraction and allow us to explore different types of emotions. Of course for each and every individual everyone has their own preference to music. Though you should try classical music as it is the most calming music.

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4. Sleep
Sleep is an essential part for the human brain. It helps you recharge not only your brain but body too. On average a human should have 7-8 hours of sleep per night maybe even more if needed. Poor sleep or bad sleeping patterns can effect your mood, memory and behavior. It can also cause health problems if you don't have a good sleeping pattern such high blood pressure and safety risks of driving. Sleep can also effect your cholesterol levels which contribute to the heart. Not having enough sleep can also cause insomnia, insomnia is a sickness of not having enough sleep due to stress, depression etc. I do suggest though that maybe an hour or two before you go to bed that you read a book, listen to music or even do meditation before you sleep.

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5. Food
There are some foods that can help you with your stress. Such as dark chocolate, I know that it does sound weird because you'd think that chocolate is unhealthy for you but not dark chocolate as it releases your endorphin hormones which makes you happy, it's the same for exercising as well. Drinking herbal tea is also good for you, now i know it's not a food but its a beverage I'd suggest. Caffiene can actually increase the stress levelsso do stick to herbal tea like peppermint, chamomile or ginger, these teas can also help with your overall health. Other food suggestions:

  • oatmeal
  • salmon
  • spiniach
  • nuts

That is it for now but if you'd like more information visit this link:
www.eatingwell.com/article/284470/7-foods-for-stress-relief/

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6. Exercise
As i said before about chocolate, exercise also releases hormones called endorphin's. Endorphin's are your happy hormones they make you feel confident and content with ones self. Although not only exercise can help you with stress but it also helps you physically as well by improving your physical activity. Exercising is like meditation in motion, you do everything by moving and doing it at your own pace. You're also to be able to focus on one thing, lets say your doing ten laps around the race track, you forget your irritations because you are so focused on running. It also helps when you try and reach that goal you are trying to achieve.

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7. Keep A Diary
I know it may sound weird or a crazy idea but it does help, if you keep a stress diary. Stress diaries help you manage your stress. You are able to write in them and it's completely about you and no one else, it's your own private diary. You can write about what has been stressing you out lately and then you can read over your diary entry and see what is wrong and how you can manage it next time. Your template should be writing the date of your entry, talk about what's stressing you out, how you feel and also do rating out of 10, 10 being that stresses you out the most and 0 the least. You can also write out of 10 of your efficiency with your stress such as how much you get done, 10 being the most and 0 being nothing. Although keeping a stress diary is good but if you do have siblings, a partner or kids do hide it in a safe place where no one will find it!

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8.Hobbies
Hobbies, who doesn't love doing what they do? Whether it be playing your favourite sport cooking, sewing, drawing or anything i general. Doing your favourite hobby helps you to relieve your stress because your doing what you love and why should anything ruin that for you? Hobbies are a way of saying that you can take a break with a purpose, it doesn't feel like your wasting your time, you actually can feel like your using your time wisely.

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9. Socialise
Socialisng with family members or friends it is essential to socialise with the people you love and care about. As much stress as your having you should never push your family members or friends away, they could actually help out for you to seek for some guidance. Socialising can also help increasing a hormone called oxytocin, oxytocin helps with decreasing your anxiety levels and help stimulate the parasympathic nervous system calming our responses. This hormone also stimulates our desire to contact people and increase the sense of attachment to people. Stressed people who have good amount of social support receive an oxytocin boost which helps in feeling more confident and making them feel less anxious. So what are you waiting for?! Go have fun and socialise!!

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10. Manage Your Schedule
Now a lot people still can't get this right, in fact a lot of people actually struggle with this one. No matter if your a teenager organising with your assignments or an adult trying to submit your project on time before a meeting. Managing a schedule could be just simply keeping on track with when things a due or when things are coming up. I would definetly suggest to keep a timetable diary or even use a calendar and sticky notes to help you guide to your time management skills. Managing your schedule is a very important skill but it can help you relax and help you get into a good habit on submitting tasks on time.

i hope this has helped you!
- MonroeClassy