A healthy lifestyle: why is it important for our psyche?

Conduct medical check-ups

Often the symptoms that are taken as evidence of a mental disorder are caused by physiological causes. For example, thyroid dysfunction can cause thyroid hormone levels to rise or fall, causing mood swings for no apparent reason.

Diabetes, hypertension, cardiovascular disease, intracranial pressure, or even osteochondrosis are just a few of the common diseases that have a noticeable effect on psychological well-being. It is important to visit a therapist once a year, take tests for the main hormones and blood parameters, and if there is a suspicion of impaired brain function, undergo an examination by a neurologist.

In addition to standard examinations, it is also possible to take a genetic test once in a lifetime. This is not cheap, but if the next of kin have confirmed mental disorders, such a test can assess the risks of a genetic predisposition to certain diseases. So it will be easier for you to track your condition and work out preventive measures together with your doctor.

If something is bothering you, see your doctor right away

It is much easier to treat any disorder at an early stage, so if you suspect a depressive or other disorder, contact your doctor immediately. A competent therapist will give a referral to a neurologist or psychiatrist, depending on your symptoms. If in doubt whether to go to a doctor or a psychologist, call the free Psychological Assistance Service in your city, a specialized crisis center or an NGO, where they will help you navigate.

“Finding a good doctor can be difficult, but often the most experienced specialists work in free psychological assistance centers and specialized NGOs. They usually combine volunteering and working in commercial clinics. Select only verified centers and NPOs that have passed verification,” advises Rimma Bichurina, head of the +1People charitable foundations aggregator.

Follow the basic rules of the regime

This is an important point, since a healthy balance of work and rest directly affects the psychological state, the level of stress and anxiety. Constant overload and a chaotic daily routine can eventually lead to the development of mental illness. To counter everyday stress, you need to devote time and resources to proper rest and recovery.

First of all, we are talking about quality sleep. According to WHO recommendations, an average person needs about 8 hours of sleep, but each of us has our own characteristics in this matter. To sleep well and feel rested afterwards, follow the rules familiar to us since childhood:

• Go to bed before midnight;
• Do not eat fatty and heavy foods at night. You can replace a late dinner with a glass of kefir or mineral water with magnesium, which has a slight sedative effect;
• Sleep in a dark, quiet and cool room – such an atmosphere will set you up for sleep without sleeping pills;
• Before going to bed, do not use devices with a bright screen. Try not to be active and not overexcite the brain just before going to bed: you should not finish work at the last moment, watch TV shows, read the news. It is better to choose an easy and relaxing activity: read a book, listen to music;
• Do not “sleep up” after 9 am, so as not to bring down the regime. If you are tired, it is better to wait until the evening, go to bed early and get a good night’s sleep.

Practice relaxation and meditation

Meditation in the everyday sense does not carry a sacred and religious meaning for a long time, and traditional medicine has recognized the benefits of meditative techniques for mental health. This is explained simply: during meditation, we breathe measuredly and deeply, focusing all our attention on inhalations and exhalations.

In ordinary life, we breathe in fits and starts and force the brain to solve several problems at once. So we deprive ourselves of contact with our own body, stop hearing its signals and pay attention to it only when we feel bad.

As you meditate, allow yourself to let go of anxious thoughts and urgent tasks and switch to the physical sensations. With regular practice, we train the brain to respond more calmly to stimuli and stress.

Have digital detox days

For a full-fledged vacation, a change of scenery is needed, and for psychological unloading, a rejection of informational noise. We often don’t notice how unnecessary information is stored in our heads while we casually scroll through the Instagram feed and news headlines. For clarity of thinking and perception, it is worth taking a break from the phone and other gadgets from time to time.

Try to use your smartphone to solve specific tasks – for example, for taking photos, finding the information you need at the moment, and not for chaotic browsing on the network.

“I have a rule: before picking up the phone, I ask myself: why do I need it now? I formulate a task, for example, “see how the post on Facebook is going”, complete it, and put the phone back. As a result, my “screen time” on my smartphone does not exceed 1,5 hours a day, and I have really free time,” Marina Ris, head of the Just People Foundation, shares her experience.

Choose your hobby

As trite as it may sound, hobbies that are not related to work and household chores can help reduce stress levels and the risk of developing mental disorders. Just a couple of hours a week, allocated for yourself and an interesting activity for you, will help raise self-esteem and restore peace of mind.

Sports can be considered as a hobby if you do the exercises with pleasure, and do not force yourself to the last of your strength. Sometimes sport becomes a forced means, for example, to lose weight and get in shape. Paradoxically, such a load can even worsen your well-being: cause dissatisfaction with yourself, despondency, procrastination, and even anger.

Spend more time outdoors

We complain that children spend little time outdoors and more and more time on phones and laptops. But ask yourself: when was the last time I just walked in nature? Last vacation? The brain needs a sufficient amount of oxygen for active work. And silence and communication with nature is a great way to relax and disconnect from the hustle and bustle.

We advise you to choose the nearest forest, park or pleasant city route on the map, buy comfortable shoes and start, if not today, then definitely next weekend. If it’s boring to walk alone, join the communities available in your city: for example, race walking, trekking or birdwatching.