We’ve just celebrated World Mental Health Day, but like most events related to mental health, it was mostly over looked. The focus for this year is good mental health in the workplace I believe we should be mentally healthy before we get to the work place. You want to be able to demonstrate that you can meet life’s encounters in the workplace and beyond. You want to be prepared to take on the challenges before you walk through those doors.
According to the World Health Organization, mental health is defined as “a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.” In other words, good mental health gives us with the ability to respond to day to day challenges and to bounce back. Another way to say this is to acknowledge that mental health includes not only individual attributes such as the ability to manage one’s thoughts, emotions, behaviors and interactions with others, but also social, economic, cultural, environmental, and political factors. Add to the list stress, working conditions, genetics, and nutrition; these are contributing factors to our mental health.
If you grew up in a household like mine, you may have heard the expression “An ounce of prevention is worth a pound of cure”. There is a lot of truth in that statement. PREVENTION is always the best strategy when dealing with mental health issues.
Here are some preventative steps you can take to keep yourself mentally healthy. These are familiar to us, but the challenge is to implement these practices into our daily routines. You may not be interested in all of them. You may not be able to use some of them. Pick and choose what is best for you in your current life situation. The goal is to achieve better mental health which starts with your mind. Your thinking determines where you go from here. Some suggestions that might be helpful include the following.
- Start your day with a cup of coffee. Coffee consumption is linked to lower rates of depression. If you can’t drink coffee because of the caffeine, try another good-for-you drink like green tea.
- Experiment with a new recipe or jazz up an old favorite that is more healthy-one with reduced sodium, fat, and sugar.
- Boost your brainpower by treating yourself to a couple of pieces of dark chocolate every few days. The chemicals in chocolate are thought to work together to improved alertness and mental skills.
- Get adequate sleep. Current recommendations are 6-8 hours.
- Keep it cool for a good night’s sleep. The optimal temperature for sleep is between 60-67 degrees Fahrenheit.
- Plan a getaway. The act of planning a vacation and having something to look forward to is said to boost your overall happiness for up to 8 weeks.
- Dance around while you do your housework. Not only will you get your chores done, but dancing reduces levels of the stress hormone while it increases the endorphins. This may even help you to lose some weight.
- Has something been bothering you? Let it all out … on paper. Writing about upsetting experiences can reduce the feelings of anger and stress.
- Use a journal to track your gratitude and achievements. Include 3 things you are grateful for and 3 things you were able to accomplish each day.
- The impact of forgiveness on mental health is often overlooked. It is something to consider and consciously practiced. It’s reported that people who forgive have better mental health and report being more satisfied with their lives.
- Send a thank you note- not for a material item or gift, but to let someone know you appreciate them. Written expressions of gratitude are linked to increased happiness.
- Enjoy life. Take time to laugh. Hang out with a funny friend, watch a comedy or cute video online. Laughter helps reduce anxiety and stress.