10 WAYS TO PROTECT YOUR MENTAL HEALTH

It is important to take care of yourself and get the most from life. Without much ado below are 10 practical ways to look after your mental health. Making simple changes to how you live doesn’t need to cost a fortune or take up loads of time.

1.      Healthy Diet: You really need eat healthy, there is no over emphasising this. Studies have shown that Foods, like complex carbohydrates, that contain soluble fiber can slow the absorption of sugar into your bloodstream and increase serotonin, the “feel good” chemical, both of which decrease mood swings. You can find healthy amounts of fiber in –

oats, beans, pears, peas, Brussels sprouts etc.

2. Sleep, not just sleep REST: Sleep plays an important role to your physical health, so also it plays an important role to your mental health. When you don't have adequate sleep you feel stressed, tired and drained, the same goes for your mental health, without sleep you become cranky, irritable unable to function properly, you end up over working the brain.  
3.  Forgive and Learn: Forgiveness is for your own good, growth and benefit. Holding onto to anger, hurt, pain and resentment hurts you more than it does the offender. Whenever I held onto pain that someone caused me, I realised that whenever i see this person i felt more pain and anger. It felt like I was in a cage, a cage I had put myself in. once you forgive and let go you free yourself from that bondage.
4.  Smile: Research has found that smiling on purpose can help people feel better. That is, if you intentionally smile for a few seconds/minutes even when you don't feel like could boost your mood and create a feeling of happiness.
5.  Positive Attitude:  I cannot over-emphasize this point. The importance of having a positive attitude, protecting your positive space. This would boost creativity, optimism and also help you cope better with day-day activities, helps you achieve goals and career success and over all brings constructive change to your life. Also learn to surround yourself with positive people and energies
6. Let go of bitterness: You see that this point is so important. See number 3 again. in essence don't tighten the world to your chest.
7.  Learn something new every day: The white matter in your brain is called myelin, and it helps improve performance on a number of tasks. The more people practice a new skill they are learning, the more dense the myelin in their brains becomes, which helps them learn even better.  There is no harm in learning a new skill, and you don’t need to break the bank before learning a skill. It doesn’t have to be a “big skill” per se, you can learn to play an instrument, a new language.
8.  Exercise: Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes and cardiovascular disease. Exercise releases chemicals like endorphins and serotonin that improve your mood. If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues.
9. Learn to say no: By never saying No, we stop being able to say yes when it is most important. When you constantly say Yes to every request, people fail to respect you, your needs or your time. They come to take you for granted. Then, when you finally do say No they take it as an insult. The importance of saying No in relationships is that you set boundaries and lead a healthy life.
10. Talk to someone when you don't feel Okay: You might want to talk to people closer to you first when you do not feel okay, or when things are not going as planned but the person you feel safe to talk to should be accountable a person who you know will always be there for you. They might give you the courage to be able to get advanced help from a therapist or counselor who is experienced.

BONUS: 

• Be grateful for the little things
• Ask for help when you need it