HOW TO IMPROVE YOUR MENTAL HEALTH AND WELLBEING

 By Janelle Okongo

"Mental health is about the functionality of your brain and all that impacts it,” says Oludara Adeeyo, a psychiatric social worker and author of “Self-Care for Black Women.”

Mental health is a crucial aspect of overall well-being. According to the Ministry of Health in Kenya, it is estimated that one in every four Kenyans (about 11.5 million people) live with a mental health condition.

 It's essential to take care of your mental health, just like you take care of your physical health. With the increasing pressures of modern life, it's easy to neglect mental health. 

 The Kenyan National Commission of Human Rights estimated that 25% and 40% of outpatients and inpatients suffer from mental health conditions. The most frequent diagnoses of mental illnesses made in general hospital settings are depression, substance abuse, stress, and anxiety disorders 

A report of WHO (2017), ranked Kenya fifth among African countries with elevated depression cases, with global statistics indicating that approximately two million people suffer from depression.

 Some of the factors associated with increased mental health include anxiety, drug and substance disorders, aggression, depression, sexual and gender-based violence and self-harm.

Individuals with mental conditions in Kenya are battling with challenges are need to be addressed with serious concern. They include low awareness, limited treatment options, and implied costs of treating mental illnesses .

However, with some simple changes to your lifestyle, you can significantly improve your mental health. Here are some tips to improve your mental health.

Get enough sleep

Getting enough sleep is crucial for good mental health. Sleep helps the brain recharge and refresh. Lack of sleep can lead to irritability, mood swings, and cognitive impairment. Aim for at least 7-8 hours of sleep every night. Establish a regular sleep routine, including going to bed and waking up at the same time every day.

Exercise regularly

Physical activity can help improve your mental health. Exercise releases endorphins, which are natural mood-boosters. It also reduces stress and anxiety. Aim for at least 30 minutes of physical activity every day. You don't have to do intense workouts; even a brisk walk can be beneficial.

Eat a balanced diet

A balanced diet is essential for good mental health. Eat a variety of fruits, vegetables, whole grains, and lean protein. Avoid processed foods and foods high in sugar and fat, which can contribute to mood swings and anxiety.

Cut back on social media

“Constantly consuming information about other people’s lives may cause someone to compare themselves and promote feelings of low self-worth, which increases feelings of anxiety and depression,” says Adeeyo.

Set goals and priorities.

 Decide on what to deal with right away and what can wait. Learn to say “no” to procastination. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.

Practice gratitude.

 Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.

Practice mindfulness

Mindfulness is the practice of being present in the moment and non-judgmentally observing your thoughts and feelings. It's a powerful tool for reducing stress and anxiety. Try incorporating mindfulness into your daily routine, whether it's through meditation, deep breathing exercises, or yoga.

Stay connected with others

Social connections are critical for good mental health. Spend time with friends and family, join a club or group that interests you, or volunteer in your community. Having meaningful relationships can help reduce feelings of loneliness and isolation.

Seek help if needed

If you're struggling with your mental health, seek help. Talk to your doctor, a mental health professional, or a support group. There's no shame in asking for help, and it's a sign of strength to take care of your mental health.

It is important to pay attention to your mental health for it is essential for your overall well-being. Incorporating these simple tips into your daily routine can significantly improve your mental health. Remember to be patient and kind to yourself, and don't hesitate to seek help if needed.



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