Practice sleep hygiene
It is important that our body is well rested. One way to ensure this is to get enough sleep. Some things you can do to practice sleep hygiene are having a nightly routine, waking up at the same time every day, avoiding caffeine close to bedtime, avoiding screens before bed. You can read instead of using a screen. It also helps to take a warm shower before bed. Another important thing is to avoid using the bed for work or study or any other activity that is not sleeping.
Participate in physical activity
Exercise releases endorphins and also stimulates the release of dopamine. These increase positive feelings and improve our mood. Exercise is therefore an important activity to improve our mental well-being.
Daily
Keeping a journal can help you gain more clarity about your thoughts. You can also keep track of thoughts. This can help you identify maladaptive or unhelpful thoughts. Through this you can identify thoughts that maintain or cause negative emotions. Journaling can also make it easier for you to reflect on events and your actions.
Learn to label emotions correctly
Labeling emotions helps us gain a better understanding of what happens to us and why we might feel or act a certain way. This can also help us modify our actions and can help us communicate our thoughts and feelings more effectively. Once you have labeled your emotions, you will also find it easier to experience the emotion in a less judgmental way.
Participate in relaxation techniques.
Take time to breathe, meditate when you feel anxious or overwhelmed. Regulating our breathing helps the body and mind relax. You can also choose to create a safe space for yourself where you can be when you feel overwhelmed. You can also create and imagine a mental safe space if it is not possible to go to a real physical safe space.
Seek help if and when you need it
It is important to communicate whenever you feel the need to. We must realize that there is no shame in seeking professional help.
(The writer is a clinical psychologist at Masina Hospital, Mumbai)
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