Mental illness has been common these days. That most of us even take medication as diet to heal our minds. But they say better prevention than cure. Do you know how to improve mental health without medication and avoid the mental illnesses?
I guess you do. Or maybe you don’t. Its fine. I’ll tell you some of my secret hacks I use.
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What is mental health?
Before we go to how to improve mental health without medication, first we should know what is mental health.
Mental health is a person’s condition with regard to their psychological and emotional well-being. Which is according to Oxford dictionary. But generally this involves our minds and brain( how we perceive conditions mentally).
I’m not a psychiatrist but I’m human. I’ve had mental breakdowns too. I’ve had anger (a total bad anger), frustrations, depression, disappointments and all that. The only thing I’ve learnt so far is how to cope. I resolve my anger and control my attitude.
You have to cope because if you don’t, you’ll go crazy. Crazy enough to go to the asylum. Enough to live on medication.
No one wants that. Its difficult I know. The only way is to master your mind and learn how to deal with yourself.
Why would I improve mental health?
We always care about our bodies. Go to the gym. Workout until everyone is like wow! What a nice body. Ever thought if your mind also needs a nice physique? Nope?
Well, I’m glad you are reading this. I’ve been on mental health groups in Facebook and Reddit too. Mental wellness is not good. I thought about it and decided to write a post.
I want to advice people how to deal with themselves. Encourage them they are not alone and they are very much loved. That’s our responsibility. All of us. The people affected are our loved ones and ourselves.
Which are ways how to improve mental health without medication?
These are easy tricks for me and I know you know. But maybe you don’t use them. Just an advice. Do them. There are also more ways you can learn from this book.
You’ll see how much your mind changes and becomes healthy.
1. Accept reality.
Yes! The reason of our mental breakdown is we don’t accept it. Accept your feelings, thoughts and environment.
If someone you love dies or leaves, Grieve. You lose, accept the challenge and do better next time. Broken, let it out. Accept your feelings for what they are.
Edmund. J. Borne says in his book Anxiety and phobia workbook,
“Feelings are what give you energy. If you’re in touch with your feelings and can express them, you’ll feel more energetic. If you’re out of touch with your feelings or unable to give them expression, you may feel lethargic, numb, tired, or depressed. As you’ll see shortly, blocked or withheld feelings can lead to anxiety”.
So the build up itself it what affects our brains. We don’t want to accept it that’s why it builds in our minds and breaks us. Accept the real feeling and get over it.
2. Surround yourself with positive people.
The people around us affect our minds a lot. That we don’t feel loved or accepted. Its fine!
The good thing is you can remove toxic people from your life. An old song of Lucky Dube goes you can chose your friends but you cannot choose to whom you relate to. We always have an option.
If it is your friends who break you, find new ones that you can be comfortable with. Some of our parents like to shout at us. Enough! Tell them you want love and what they do to you affects your mental health. If they don’t change, ignore them and find love somewhere else.
You can find love in other people or animals like cats and dogs. Remember there is always someone who can make you feel loved.
3. Sleep and get enough rest.
If you work hard, remember to sleep too. Your little mind needs to rest. When you sleep, your mind clears, organises and develop new thoughts.
If you rest, you’ll come up with new ideas. Well I’m also trying too. I always keep limits these days. I have to study for college, I also have to foster this baby you are reading now.
This is the biggest cause of confusion and tiredness to most people and leads to depression. Get that great mind to rest at the right time. Have enough sleep.
Now this is physical therapy. Try to work out. Do this to express your feelings. Some exercises such as yoga, Buddhism, Tai Chi and meditation can help to release your mind for stress.
When doing this, focus on your breathing only and avoid other thoughts. Try also cardio, weight lifting, boxing. Whatever the hell works for you. Do it. You are doing your mind a big favor.
If you can’t keep up the pace on your own. I recommend you take the 20 minutes body program by Brett Hoebel, a personal trainer. You’ll get to improve your body physique and lose weight (if you want to) and of course improve your mental health in twenty days.
5. Read a book.
Books have been used as natural therapy since old days when there was no electronic communication. Make sure you learn something everyday.
Keep a book next to your bed and read a chapter or two per night. Some research show that books are a good alternative to electric devices.
Don’t use phones or computers half an hour before sleeping as they may increase your chances of insomnia. If you like reading try this book by Dr. Kelly Shockley. It will help you with different techniques to master and improve your brain health.
This has helped a lot of people. Me too. Music takes me to another world. Whether too loud or in my earphones. It is always working on me.
There are a lot of places you can download music some are paid some are free. Here is a place I get all my music for free. You can check it out if you wish.
7. Trying hobbies you are not into.
There are a lot of tutorials on YouTube. You can find something new to learn.
For me, singing always work well. I’m a fan of country music and hip hop. So I’ve kept this lyric app called lyric maniac and sing new and Old Lil Wayne and Kendrick Lamar’s songs (ow! among my favorites).
When I’m bored I do that. I’ve tried it with some friends and I’m always the champion to flow the lyrics with the song playing. They also found it fun.
First find your thing then improve your mind. There are a lot of new things you can do to refresh your mind. This trick will build you mentally always.
8.Go to new destinations.
Ride a public car, cycle or walk. Visit a place you never been before. Meet new cultures and new people make enough friends and clear your mind.
I always love meeting new people especially online (don’t use dating apps as a way on how to improve mental health. They can destroy you sometimes).
Chatting with people from different places gets me new ideas and expands my thinking abilities. Might work for you too.
9. Eat healthy foods.
Almost forgot this one. Did you know food could improve your mental health? Oui! Much better than the physical means.
Patrick Holford in his book optimum nutrition bible explains an experiment which was done in animals and also seems to work best in people. He wrote,
Another nutrient found in fish, particularly in anchovies and sardines, is DMAE (dimethylaminoethanol), which does pass easily into the brain and can be converted into choline to make acetylcholine. DMAE has been shown to elevate mood, improve memory, increase intelligence and physical energy, and extend life.
Eat a clean food that you cooked yourself or go to a nice restaurant but make sure you eat something healthy.
10. Nature owns it
Nature has greatest healing power. Go to a quiet place or some place with a beautiful landscape or the ocean. Go with a spouse, boyfriend, girlfriend or a loved one. Or maybe alone.
Learn how to focus on beauty of nature, breath the cool air, close your eyes and experience your own new world.
What if I can’t control my mental health?
First seek for inspiration. There is a lot on YouTube, or goggle for some motivation. You can also join groups on Facebook that comfort people with mental health issues.
Then, if you feel out of control on your own, try to speak to someone. Make sure you trust that person or seek counseling.
Worse? see a psychiatrist or therapist. There you are in safe hands. Trust your medication and treatment. They can help you feel better.
Mental health is very important. Do physical exercise but always remember your mind. I hope you now know how to improve your mental health without medication. Try these steps and find which works for you best. You can also tell me which one works better for you in the comments.