If you are dealing with stress or mental health issues, you may need help. There are a variety of resources for you to explore that can provide support and advice.
Some stress is helpful, but too much or long periods can make you unwell. It can cause physical symptoms like high blood pressure, heart disease, and emotional problems.
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Mental Health First Aid
Often, stress can lead to mental health challenges, especially if a person is experiencing trauma. For example, PTSD can cause symptoms like feeling numb and out of touch with reality. It can also make a person feel depressed or anxious.
If you are experiencing these symptoms, seeking help as soon as possible is important. Fortunately, many resources are available to help you cope with stress and mental health problems.
One of those resources is Mental Health First Aid. This training helps people recognize and respond to signs of a mental health or substance use problem, connect with appropriate support, and reduce the crisis risk.
This program can be delivered to adults or youth. It is 8 hours long, taught in a group setting, and includes hands-on activities. Participants learn how to assess a situation, talk with a person in distress and provide basic first aid until professional help is available.
The program is based on evidence and has been replicated in Australia, Canada, England, Scotland, Hong Kong, Ireland, Singapore, and Wales. It is listed by the Substance Abuse and Mental Health Services Administration as an evidence-based program.
Knowing where to start when helping someone struggling with mental health issues or substance abuse can be hard. This is why Mental Health First Aid is so important. It teaches people how to identify and help someone in a crisis, spot warning signs, and avoid stigma.
Self-Care
Self-care is important for mental health, as it can help decrease stress levels and prevent mental health problems. This includes making time to exercise, eat healthy food, and relax.
It can also mean spending time in nature or with family and friends. This helps to give you a sense of peace and belonging, which can help reduce anxiety.
For those who struggle with depression, self-care can also include writing in a journal or thinking outside the box. It can also involve creating positive affirmations for yourself and asking others for support when needed.
Engaging in self-care activities, such as meditating or bathing, can relieve stress and emotional burdens. Trying new things and engaging in activities you enjoy can also be helpful.
Finding the time to practice self-care can be difficult, but planning can go a long way. You can set up a calendar that includes regular times to do something that brings you joy and relaxation, such as reading or getting a massage.
Practicing self-care is not always easy, and finding the right balance that works for you can take some trial and error. But it is a non-negotiable habit that will benefit you in the long run. It can also make you more resilient when you have stress and will serve as a tool for managing mental health symptoms in the future.
Relationships
Having strong relationships not only can help you deal with stress but also improve your mental health. A healthy relationship promotes happiness and can decrease feelings of loneliness and depression, according to research.
Relationships can be defined as a partnership between two or more people, and they are not limited to romantic relationships. They can include friendships, family, and co-workers.
Psychologists have different views on what makes a relationship healthy or unhealthy. Some believe it is an exchange of benefits and costs (social exchange theory, equity theory, and the investment model). In contrast, others think a force between two people motivates them to resist separation or bond over a common interest.
A healthy relationship should be based on mutual love and respect, but it can be not easy to know when to give in or let go of a loved one. If you’re experiencing serious relationship problems, consider talking with a counselor.
When a partner is stressed out, they tend to communicate in ways that aren’t helpful or effective. They may also be less affectionate and unable to express themselves as fully as usual. This creates misperceptions about their relationship and can lead to dissatisfaction with it.
A survey of over 100 heterosexual couples revealed that external stress–conflicts with friends, financial problems, and long work hours–bled over into their relationships. Men and women reported that their relationships were worse off when stressed out, even if they had otherwise happy marriages.
Exercise
Exercise may be one of the most effective coping strategies for stress. It helps you get out in the world, make friends, and boost your self-esteem.
It also improves your mood, boosts energy, and helps you sleep better. And, it isn’t just the physical effects that are important for mental health; research also suggests that regular exercise is linked to improved memory and cognition.
Getting started can be difficult, but finding ways to fit exercise into your daily routine is easy. The best way is to start small and build up to longer periods of activity.
If you are uncomfortable with running, playing sports, or weight lifting, there are a variety of less-intense exercises you can try to boost your mood and reduce your stress. A walk around the block, taking a yoga class, or playing tennis can be all you need to start reaping the benefits.
Your body will feel good because it is stimulated to produce more of the brain’s feel-good neurotransmitters, endorphins. These feel-good hormones help you relax and give you a sense of accomplishment after each workout, making you feel accomplished in other areas of your life.
Lastly, you can exercise a social activity with a friend or loved one to keep you motivated and accountable. Studies have shown that exercising can help you stick to your workout regimen and improve your mood.
Nutrition
Stress is a common cause of mental health problems; diet can help prevent or reduce its effects. For example, diets high in refined sugars can impair brain function and worsen symptoms of mood disorders. A healthy dietary pattern includes fruits, vegetables, whole grains, fish, low-fat dairy, and olive oil, among other foods.
Diets rich in whole foods, such as a Mediterranean-style diet, are known to protect against mental health conditions like depression. But the opposite is true for diets high in saturated fat, red meat, and processed foods.
A high-fat, low-fiber diet is linked to weight gain and obesity-related diseases, including diabetes. This relationship can also increase the risk of mental disorders, particularly depression.
Similarly, chronic stress can negatively impact the body’s ability to regulate blood glucose. This is because it can increase levels of stress hormones, such as cortisol, which increase the body’s insulin production and other inflammatory factors.
During high stress, people often turn to junk food or other comfort foods that are easy to eat. But the problem with these foods is that they lack the nutrition needed to fight stress. Plus, they can cause other health issues, such as heart disease and obesity.
Sleep
Sleep is one of the most important aspects of health and plays a major role in mental and physical well-being. It’s important for memory and emotion and helps regulate the body’s responses to stress.
It’s a natural process necessary for good health and well-being, but many factors can disrupt it. It’s also integral to treating psychiatric disorders like depression and anxiety.
However, incorporating interventions that improve sleep into mental health care services is often challenging. The present review explores the barriers to incorporating such interventions into clinical settings and proposes potential solutions.
This research provides strong evidence that improving sleep can benefit mental health outcomes beyond those related to depression and anxiety. It also demonstrates that incorporating interventions that will enhance sleep early into routine care can significantly impact future mental health.
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It is important to note that the effect of improving sleep on mental health was most strongly observed at the first post-intervention time point, with short-term follow-ups indicating smaller effects. Therefore, we recommend that future research explore improving sleep’s impact on mental health over long periods.
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