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Easy and effective ways to take care of your mental and emotional health


You often come across people talking about fitness, better nutrition, more money, and more time with friends and family. But very few people take the time to sit down and reflect on one of the most important aspects of their life: their state of mind.

All people can become great leaders. NoseSometimes, daily challenges and contingencies can build walls that change the path of our missions. Read on to understand the first steps to improving your mental health, your long-term career and leadership success, ”says Vijal Seipal, a psychologist who also consults Practo.

1. Get enough sleep.

The more time you spend relaxing, the more efficient your job will be when it comes to marking items off your list. Getting 7-9 hours of sleep every night is very important to stay focused for the next day. This will automatically keep you motivated throughout the day.

2. Drink water.

Feelings of irritability are a common consequence of dehydration. It is necessary to drink 1.5-2 liters of water, especially if you spend most of the day looking at the computer, and there is no intense physical activity. Drinking enough water relieves fatigue, promotes weight loss, detoxifies, strengthens the immune system, prevents cramps and sprains, and improves complexion.

3. Exercise 30 minutes a day.

As with sleep, many adults say they cannot find the time to exercise. But exercise is the best natural stress reliever. The increased heart rate due to exercise pumps oxygen and nutrients into the tissues and helps to improve the cardiovascular system. Not only will you feel better, but your lean, toned and muscular body will also thank you for it.

Drinking enough water relieves fatigue, promotes weight loss, detoxifies and strengthens the immune system. (Photo: Getty / Thinkstock)

4. Consider your diet.

The popularity of takeout food, sugar, high-calorie foods and snacks has increased over the past several decades, which has been correlated with rising depression and anxiety. Regularity of meals and portion control should also be considered when considering dietary changes. Eating a large meal before bed is likely to lead to a very dazed wakefulness the next morning, which is the result of spikes and drops in blood sugar even before you wake up, leading to fatigue.

5. Feel positive

Boosting self-confidence is a key component of a healthy mental state, and good clothing helps build a more positive attitude. Everyone wants to be remembered when they make their first impression. Being well dressed is a small investment that will bring tremendous benefits to your mental health.

6. Don’t Just Get Ready, Be Ready

Time management is not only about highlighting items from a list, but also about setting aside enough time for the things that matter to you. Try to focus on the three priorities of the day each morning. Keep coming back to them, removing any distractions.

7. Give yourself

Previous research suggests that volunteering is associated with good mental health and emotional well-being. In many cases, volunteering gave people a sense of fulfillment and purpose, which in turn positively influenced their motivation, commitment, and overall mental well-being.

8. Set goals

Setting specific, challenging, and achievable goals will improve your productivity as you are less likely to be distracted. When you achieve something, your brain releases a chemical that makes you feel good – dopamine. Every time you check something off your checklist, you get a dose of dopamine.

9. Say it

Take time for social interaction – whether it’s chatting about the weekend, offering to help a teammate, or even having a heart-to-heart conversation with a friend. Expressing how you are feeling will help put problems in perspective and will also boost your morale.

10. Manage your finances

If you are worried about finances and investments, it is recommended that you develop a specific strategy for managing your money, or even seek professional help.

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