More closely related than you might imagine are happiness and health. A healthy lifestyle can improve your mood and increase your level of life satisfaction, whereas a positive outlook can help you live longer and avoid bad habits by extending your lifespan. In order to begin, you must first shift your mindset to one that is positive and proactive. Diet, habits, and your social network can all have an impact on your mental and physical health, and vice versa.
Method 1 Creating the Right Mindset
1. Concentrate on the positive aspects of the situation. Positive thinking is a significant step toward developing a more positive outlook. Instead of focusing on the negative, shift your perspective to one of optimism and hope.
Make an effort not to be critical of yourself. Whenever you find yourself thinking negatively about yourself, shift your perspective and frame it as a compliment. For example, if you’re thinking, “What if…” “Instead of saying, “I can’t believe I’m this stupid,” say, “I’m actually quite smart!” I believe that if I put my mind to something, I can achieve success!”
Make the most of any mistakes you make by viewing them as learning opportunities. Consider the following example: instead of thinking, “I’m so disappointed that I didn’t get that job,” you might think, “Perhaps I can ask them for feedback so that I can do even better on my next application!”
2. Don’t measure yourself against others. It is simple to make a side-by-side comparison between yourself and your peers these days thanks to social media. Be aware that their public personas may not reflect their private selves. Be grateful for what is good in your life, rather than being grateful for what is good in others’ lives.
Comparing yourself to others can serve as a motivator for self-improvement.
3. Manage the amount of stress in your life. Stress can have a negative impact on both your mental and physical health. The condition can cause anxiety, irritability, and rage in addition to headaches, muscle pain, exhaustion, and sleeping difficulties. If you want to keep stress at bay, think about what activities you can eliminate from your schedule.
Stress can build up slowly over time and become unbearable. To determine whether or not you are stressed, pay attention to how your body reacts to different situations.
Acquire the ability to say “no” to responsibilities and commitments you are unable to fulfil. Establish clear boundaries with your coworkers and friends when it comes to taking on too many additional responsibilities.
If you are unable to reduce your responsibilities and commitments, you should consider altering your approach to stress. If you’re feeling overwhelmed, take a 5-minute break. Take a few deep breaths or stand and walk around the room to clear your head.
Stress is handled differently by different people. Other people should not tell you that you shouldn’t be stressed if you are experiencing it.
4. Make some time to unwind. Make time every day for self-care and relaxation. It should take at least an hour. Set yourself up with a routine so that you can relax on a regular basis. Please do not schedule anything else during this time period.
It is possible to loosen tension and stress by engaging in mindful practises such as meditation, deep relaxation, yoga, tai chi, and other mindful activities.
Finding something that makes you feel good, such as taking a bubble bath or reading, can help you feel better. Taking care of yourself while also decompressing are excellent ways to unwind and pamper yourself.
5. Make a list of goals that are healthy and manageable. The achievement of goals provides a sense of purpose and fulfilment because they provide something to strive for. You can use your objectives to help you live a healthier lifestyle as well. As an example, your goal might be to complete a marathon or to meet new people in general.
Break your objectives down into smaller, more manageable steps. In order to write a book, for example, set a daily word count for yourself or join a writing group to keep yourself motivated. A sense of pride and accomplishment that comes from finishing something will give you the confidence to move forward with your project.
6. Express your gratitude for the blessings that have come into your life. Being grateful can assist you in thinking more positively, and it can also have a positive impact on your overall mental well-being. It is possible to strengthen your relationships and feel more content by expressing gratitude to others and to yourself.
Keep a gratitude journal in which you write down one thing that you are grateful for every day for the rest of your life. In order to stay motivated when you are unhappy or stressed, you should read this journal.
Thank the people in your life who have a significant impact on you. Let them know how much you value their friendship.
7. If you are feeling depressed, anxious, or suicidal, seek help from a mental health professional. If you are consistently depressed, hopeless, numb, empty, tired, or anxious, you should seek professional help. A therapist can assist you in identifying the root cause of your problem and providing counselling to help you feel better.
If you are feeling suicidal, seek professional assistance. In the United States, dial 1-800-273-8255 to reach the National Suicide Prevention Lifeline, or text HOME to 741741 to reach the Crisis Textline. In the United Kingdom, dial 116 123 to reach the Samaritans. Lifeline Australia can be reached at 13 11 14 if you are in Australia.
Method 2 Eating for Health and Mood
1. Using mindful eating techniques can help you feel fuller for longer. When you take a bite of food, take your time chewing it thoroughly. Take a deep breath and enjoy the flavour. Make an effort to appreciate each of the different flavours and textures that you encounter on your tongue. This is referred to as mindful eating. It can assist you in experiencing greater pleasure from your food.
Mindful eating can help you feel full faster, which can lead to you eating less overall. It will also increase your level of satisfaction with the meal that you have just finished eating.
2. Fruit and vegetables should be consumed in five to six servings per day. Fruits and vegetables are rich in vitamins, minerals, and other nutrients that are essential for maintaining good health and well-being. A diet rich in fresh fruits and vegetables serves as the foundation of a healthy diet.
Vegetables are 75 grammes in weight for a single serving (2.6 oz). The equivalent of four spears of asparagus, two medium-sized whole carrots, twenty green beans, or sixteen small florets of broccoli is approximately the same amount.
A single serving of fruit weighs approximately 150 grammes (5.3 oz). This could be one medium-sized apple, one banana, 32 grapes, or one-eighth of a melon, among other things.
3. Consume foods that are high in fibre. Adding fibre to your diet is a great way to feel full faster, and it also helps to keep your gut healthy. This, in turn, can have a negative impact on your mood and mental wellbeing. Replace white, processed grains with brown, whole grains to reap the benefits of whole grains. Women should consume 25 grammes of fibre per day, while men should consume 38 grammes per day. Look for foods that are high in fibre, such as the following:
Whole wheat bread
Whole wheat pasta
Beans, lentils, and other legumes
Vegetables like broccoli, Brussels sprouts, and artichokes
Fruits like berries and apples
4. Locate sources of omega-3 fatty acids to supplement your diet. A deficiency in Omega-3 fatty acids may contribute to feelings of depression or unhappiness. Omega-3 fatty acids have a variety of health benefits, including the ability to build a stronger heart. For women, aim for at least 1.1 grammes per day, and for men, aim for 1.6 grammes per day. Look for foods that are high in omega-3 fatty acids, such as:
5. Processed foods and fast food should be avoided. Despite the fact that fast food is a convenient option, it can have negative effects on your mood as well as your health. Processed foods are frequently higher in calories, sodium, and unhealthy fats than their natural counterparts. When possible, prepare your own meals or choose fresh foods whenever possible.
It is acceptable to indulge in sweets on a regular basis. Just make sure it isn’t something you do on a regular basis.
6. Substitute healthier ingredients for the ones that are unhealthy. If you’re craving a favourite comfort food, see if you can substitute some of the ingredients to make it a little more nutritious. For example, ground turkey can be substituted for ground beef, and sour cream can be replaced with Greek yoghurt.
Using applesauce and canola oil instead of butter or margarine in baked goods such as cookies can save you money. As an alternative to white all-purpose flour, try using oats or whole wheat flour.
Why not cook just the egg whites instead of the whole egg and eat them that way? Egg white omelettes and scrambled egg whites are both delicious options.
Replace full-fat milk with skim milk, or switch to a nondairy alternative such as almond milk or soy milk, if you prefer.
Method 3 Practicing Beneficial Habits
1. Make sure you get enough sleep. Better sleep can improve your memory and concentration, as well as strengthen your immune system and enable you to deal with stress more effectively and efficiently. You should aim to get between 7-9 hours of sleep per night.
Consider installing blackout curtains on your windows to help you sleep better at night. One hour before bedtime, refrain from using electronic devices such as phones and computers. Drinking herbal teas such as chamomile or valerian, as well as taking a warm shower, can also be beneficial.
2. Exercise for at least 30 minutes a day on a regular basis. Exercise is a fantastic way to keep yourself fit and healthy throughout the year. It also has significant positive effects on your mental health. Do moderate to vigorous exercise at least twice a week, such as running, weightlifting, or swimming, at least three times a week. Exercise on the other days, such as going for a short walk or practising yoga, should be light.
If you’re feeling down or stressed, take a brisk walk or perform a quick set of jumping jacks to get your blood flowing. Physical activity is an excellent way to quickly improve your mood.
Instead of scheduling exercise, try to incorporate small bursts of movement throughout your day if that is difficult for you. At work, get up and take a walk around the building. Instead of taking the elevator, take the stairs. Do your household chores.
3. Make sure you get 12-15 minutes of sun exposure every day. A small amount of daily sunlight can improve your mood and Vitamin D production, which will lower your risk of developing certain diseases and provide a much-needed lift to your spirits. Make a point of spending at least a short amount of time outside every day.
During this time, you might want to go for a walk or ride your bike outside. This can also provide some exercise, which has a number of advantages.
If you’re going to be out in the sun for more than 12-15 minutes, make sure to wear sunscreen. Additionally, wearing a hat or other sun-protective clothing will keep you from getting sunburned.
If you live in an area where there is little sunlight, you can try taking Vitamin D supplements to achieve a similar result. Attempt to achieve 600 international units (IU) per day.
4. Once a day, take some time to meditate. Meditation may assist you in managing pain, lowering blood pressure, improving symptoms of depression and anxiety, and coping with daily stress, among other things. If you want to begin meditating, find a quiet place and close your eyes. For 5 minutes, concentrate solely on your breathing. If you notice that your attention has strayed from your breath, bring it back to it.
Once a day, take some time to meditate. As your health improves, you can gradually increase the length of time you spend meditating, such as 10, 15, or 20 minutes.
There are a plethora of apps and online videos that can assist you in your meditation practise. Headspace, Calm, and Insight Timer are some of the apps available.
Method 4 Maintaining a Healthy Social Life
1. Make long-lasting connections with your family and friends. A strong social network is one of the most important predictors of both a long and healthy life as well as happiness. When you have long-term relationships, you can get support during difficult times, increase your life and work satisfaction, and reduce your risk of contracting future diseases.
See if you can catch up with friends you haven’t seen in a while. Send them letters, emails, or gifts in the mail to express your gratitude. Remember to mark important dates on your calendar, such as birthdays or anniversaries.
By becoming acquainted with your neighbours and other local residents, you can strengthen your sense of belonging in your community. Volunteering at a local school, house of worship, charity, or political action group can help you meet new people and build new relationships.
It is not necessary to have a large number of friends in order to reap the benefits. In fact, having a few close friendships that are strong can be more powerful than having a large number of superficial acquaintances.
2. If you think you’ll be able to care for a pet, consider adopting one. A pet can assist in lowering cholesterol and blood pressure, as well as alleviating feelings of loneliness or anxiety. It is critical, however, to adopt a pet only if you are able to devote the necessary time and resources to properly care for it.
A cat or dog can cost as much as $1000 USD for the first year of ownership and as little as $500 USD for each subsequent year. Pets can also suffer from unexpected medical issues from time to time.
For those who would prefer to spend more time at home, adopting a pet is a good option. The majority of pets require only a few hours of attention and companionship per day.
3. Contribute to the well-being of others. By assisting others, you can assist yourself as well. Giving of one’s time and resources to those in need can bring about a powerful sense of fulfilment. Look for opportunities to support and assist those you care about.
You are not required to say “yes” to every favour, but you might consider lending a helping hand to someone who is in need of assistance with a task.
It is sometimes enough for people to simply talk to one another, especially when they are going through a difficult time. When someone you care about is feeling down, make a phone call or send them a card to check in.
Volunteer at a charity that is dedicated to a cause that you are passionate about. Walking dogs at a shelter, raising money for medical research, or collecting clothing for children in need are all possibilities.
4. Keep a safe distance between yourself and people who are toxic or needy. The stress and low self-esteem that can accompany relationships with people who exhibit negative, controlling, or impulsive behaviours can be exacerbated by these types of people. Attempt to limit your contact with toxic people in your life.
When dealing with people who have these tendencies, set and enforce boundaries with them. Make it crystal clear to them what kind of behaviour you will and will not tolerate.
If you have family members who are causing you undue stress, it is possible that you will not be able to completely avoid them. You can, on the other hand, limit your contact to family gatherings.
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