Staying emotionally well

The basics of self-care

Our mental health is heavily impacted by our physical health, and the habits that we develop towards taking care of it. Here are some dos and don’ts for basic self-care:

Diet

Eating right can help maintain the required level of chemicals in our brain, by providing the nutrients needed to produce them.

Stay Healthy

Habits
Why does this matter?
Eat food rich in carbohydrates, proteins, vitamins and minerals
Deficiencies in the body can impact mental health
Drink a lot of water
Deficiencies in the body can impact mental health
Avoid excessive use of caffeine, sugar, alcohol and other substances
Dehydration can affect cognitive functions

Nutrients

What you eat
How it affects mental health
Carbohydrates
Examples: Potatoes, rice, beans, milk
Provides energy, used to make insulin which indirectly increases serotonin levels in the brain
Protein
Examples: Pulses, meat, soya
Protein rich foods provide amino acids; Serotonin and Dopamine are both made up of amino acids
Fatty foods
Examples: Cheese, peanuts, almonds, coconut oil
Low levels of cholesterol and fat can lower serotonin levels

Vitamins

What you eat
How it affects mental health
Vitamin A
Examples: Mango, papaya, carrots
In moderation only, deficiency and excess can cause fatigue, irritability, and loss of appetite
Vitamin B-6
Examples: Bananas, peanuts, meat, soya
Needed by the body to produce most neurotransmitters

Minerals

What you eat
How it affects mental health
Iron
Examples: Leafy vegetables, dry fruits
Deficiency causes anemia and depletes brain of oxygen
Magnesium
Examples: Leafy vegetables, dry fruits, grains
Magnesium deficiency can cause restlessness, nervousness, muscular twitching, and unsteadiness

Physical Activity

Physical activity causes the brain to release endorphins, which help us relieve stress and pain. You can maintain your levels of physical activity by:

Playing a sport
Having an exercise routine at home
Practicing yoga
Taking the stairs instead of the elevator
Joining a dance class
Walking instead of using transportation
Going to the gym
Walking while you talk on the phone

TIP: Choosing to do your physical activity in the sun, will also give you your daily dose of vitamin D.

Sleep

While we are asleep, our bodies rest and repair muscles but our brain works on maintaining cognitive functions—like memory, learning, problem-solving and focus. It is no surprise that not getting a full night’s sleep affects our emotions, while we are awake.

A healthy sleep schedule includes

Wake up and sleep at the same time

Aim for a minimum of 7-9 hours of sleep

Maintain a healthy sleep schedule by avoiding:

Use of electronic devices that have a backlight and activities that stimulate your brain 1 hour before bedtime.

A heavy meal, alcohol, nicotine, sugar and caffeine 2 hours before bedtime.

TIPS IF YOU’RE HAVING TROUBLE SLEEPING:

Increase the amount of physical activity during the day
Use a sleep meditation track to relax while sleeping

Routine

Having a daily routine can offer structure to our lives, which can reduce stress. The routine need not be in the form of a rigid timetable, but can include the following:

Eating meals, exercising, and sleeping at the same time everyday
Putting time aside to take care of your personal hygiene
Balancing work and household chores
Setting time aside for breaks and downtime

It can take time to develop a routine that suits your lifestyle—experiment with how you want to use your time and come up with a plan that works for you.

Recreation

Engaging in a hobby can significantly improve mental health. Hobbies are activities that make us feel good. It need not be something we excel at. A hobby isn’t something that we can fail at because its sole purpose is to give us joy.

The hobby could be anything—art, baking, gardening, fitness, music, craft, carpentry, collecting—the possibilities are endless. The benefits of having a hobby are:

Added structure to routine
An increase in self-confidence
A sense of purpose by way of goal setting
A sense of accomplishment when a goal is met
An outlet for community, if the hobby requires social interaction

If you don’t have a hobby, experiment with what is available around you. Find a hobby that makes you feel good and is something you look forward to doing every day.

Relaxation

We often physically, mentally and emotionally engage a lot in our work and daily situations. Therefore, it is essential for us to take breaks to re-energize ourselves. In addition to self-care, such breaks help us to create a balance and promote well-being.

Relaxation can look different to different people. Meditation is often seen as an effective way to relax. Additionally, activities that engage our focus, are repetitive, calming and/or enjoyable, also help with relaxation. Some such activities:

Colouring
Doodling
Listening to music
Dancing
Going for a ride/drive
Exercising

Any activity that is repetitive and requires your keen attention and focus can help relax your mind, by allowing thoughts and emotions to flow by without grasping our attention.