Data from the World Health Organization (WHO), of the year 2019, point out that approximately one billion people in the world suffer from some mental disorder. In Brazil, the rate of anxious people reaches 9.3%, equivalent to 18 million people. In light of these numbers, talking about mental health is important to ensure a happier and more peaceful life for Brazilians.
Not everything therapeutic is therapy.
see more
With me-no-one-can: Meet the plant capable of warding off evil eyes
The "powers" of porridge: check out the benefits of oats in…
Whether because there are not enough financial resources or because there are no service centers close to your home, not all people want or are able to undergo therapy. However, your mental health can be the object of care at home, based on therapeutic practices that contribute to improving your mind.
Sleep, good nutrition and physical activity
This trio is the foundation for building an armored mind and a strong body. Sleeping well, eating properly and practicing physical exercises contribute to reducing stress hormones, such as cortisol, and increase the production of pleasure hormones, such as endorphins and serotonin.
Meditation, relaxation and breathing techniques
Practices that bring the mind to the present moment are great allies in reducing stress and anxiety. Meditation and yoga as relaxation, as well as breathing exercises such as diaphragmatic breathing, help improve mental health.
Reducing the consumption of alcohol, cigarettes and other chemical substances
In addition to the already known health problems arising from the consumption of chemical substances, such as dependence, the frequent use of alcohol and cigarettes contribute to the deterioration of mental and physical health.
In the case of alcohol, a substance that reduces brain activity, the feeling after consumption can be of guilt, tired body, swelling and liquid retention.
Socializing with friends and family
A little-known sign of depression is a person's disconnection from activities they previously enjoyed. So, the ideal is for you to stay connected with people you like and practice activities that give you pleasure. This is a great technique for improving mental health.
practice of gratitude
Exercising gratitude daily will shift the focus of your view from the negative to the positive side of life, whether it's because you had water to drink or food on the table, or the blessing of having a job. Other simple points are also a reason for gratitude, such as being able to hear the laughter of your children, partner or family members.
Strengthening of self-esteem
Another tip for improving mental health without having to go to therapy is to strengthen your self-esteem. Having a life full of accomplishments will make you feel stronger.
