Ways To Self Care For Mental Health

Try these mental health tips, tips to deal with anxiety and tips to address and get rid of negative thoughts in order to keep your life balance.

1. Value yourself

Treat yourself with respect and kindness, and try to avoid undue self-criticism. Take out time for your favourite projects and hobbies, or widen your horizons. Do a daily crossword puzzle, take dance lessons, plant a garden, become fluent in another language, or learn to play an instrument                                                     

2. Take care of your body & excercise

Taking care of your own self physically could improve and boost your mental health. So always ensure to eat healthy and nutritious meals, Drink plenty of water, avoid cigarettes, exercise more often, which helps to reduce anxiety and depression and also improve mood and help you get quality sleep.

Living in a modern world means spending time tackling the high-pressure lifestyle associated with work, family, and other activities. By spending a few minutes throughout the day, focusing on your mental health, you make positive changes that keep your stress levels lower and help you reach your goals.

These easy exercises for everyone can have a massive impact in the long-term for yourself, your family and loved ones.

Exercising is one of the best ways to deal with anxiety, stress, depression and taking care of your mental health. 

The physical benefits of exercise are well documented as it helps lower blood pressure and the lower the risk of certain diseases. There is a growing emphasis on exercise's mental health benefits, such as improving mood and relieving symptoms of anxiety, stress, and depression.

According to a study, people who exercised had 43% fewer days of poor mental health as compared to those who did not.

A. Walking

If you are looking for a motivation to move, walking is the best exercise. You will enjoy the clarity that one feels after a run or jog session should work. Walking is an outdoor exercise that can be particularly beneficial, and research indicates they may be as effective as antidepressants in treating mild to moderate depression.

If you can’t go out for a walk because of the weather or rain, then you can use a treadmill or walk around the house. Another good way to get your steps in is to climb up and down the stairs. You can go for a walk in your favorite park or walk to your favorite Hijab store in Canada.

Benefits of walking outdoors daily

Do you want to walk outdoor? Physical activities like running and walking are important to be fit and healthy for a long time. If you want to improve your core strength, strolling outside and in the fresh air is an excellent idea.

Is it better to move outside or on a treadmill?

The answer is clear that going for the daily stroll outdoors provides vital physical and mental health benefits. However, most people prefer to stroll on treadmills to get their steps. Walking outdoors in the fresh air is much better than walking on the treadmill.

If you live in an area where the weather allows you to go outside, lacing up your sneakers and going for a daily walk in the fresh air can be a healthy treat to your muscles, bones, lungs, and mind. You will not get these benefits while you are walking on the treadmills.

However, the surface of the treadmills is much better than concrete, and its smooth surface is beneficial for the injured walkers and beginners. If there is no safe walking route or source, then elliptical and treadmill can be a pleasurable choice to burn calories quickly.

Benefits of an outdoor walk

As we have discussed above, walking outside is beneficial in many ways. Learn more about its benefits in the paragraphs below.

Boosts your mood

Walking outside signals your body to release endorphins that trigger and improve mood and positive feelings in the body. Moreover, regular walk improves the nervous system and decreases hostility and anger. In this way, it reduces your depression and stress.

Lowers the risk of lung cancer

Walking daily reduces your risk of lung cancer. It helps cope with diseases related to the lungs, like asthma, other allergies.

Improves vitamin D and oxygen level

Walking outside is great for your skin and bones, since it triggers the human body to absorb more oxygen and vitamin D. It helps manage many other diseases like muscle pain, slow wound healing, back pain, fatigue, frequent illness, depression, and many more.

People have physical issues due to poor core strength. It is important to improve your core strength regularly, giving you relief from the torment of muscles and pain for a long time.

Walk outdoor can be beneficial for people of all ages. It encourages your body to the healthy sleep patterns. Moreover, it produces a fit mind and a fit body with flexible muscles.

Fitness is all about your mental and physical health.
This exercise is about health and fitness. It is the perfect way to keep your body fit and flexible for the future.

It is not only related to your physical health. This is good for your mental peace. Physical activities tone up the body and keep your mood fresh. This factor is satisfactory for most users to achieve flexibility.

B. Yoga

Yoga is one of the best exercises that can help you stay healthy and fit mentally and physically. One of the main reason’s yoga helps us improve mental health is because it integrates body and mind, although it also works well when combined with meditation.

The super-potent power of yoga when it comes to mental health benefits is in how you use your breathing. Taking long, deep, and regular breaths is one way to penetrate all those destructive intellectual loops that are extremely difficult to break out of.

There are so many professionals that you can follow or listen to on YouTube, podcasts or with a simple Google search. Make sure that you start with easier exercises, if it works for you and you are getting better at it then you can move to more advanced Yoga.

C. Swimming  

If you cannot go to the gym or leisure center, swimming is another easy and low impact option. You can improve your mental health by including just 10-15 minutes of swimming in their daily routine.

Swimming can help to build your mental as well as physical health in a fun way. It may not be a good idea to swim during the pandemic due to shared pools - this option would be better after a pandemic or if you have a pool in your backyard!

If you opt for swimming to build your mental health, make sure you enjoy this exercise. If you fear water or not a person that enjoys swimming, it is better to look for other options.

D. Cycling

Cycling is one of the best outdoor activities. It helps you to build flexibility and strength, not only physically but also mentally. This is because cycling begins when the rider sets a specific goal at the start of training.

It helps build a bigger, more connected brain. If you can't go outside, then you can purchase a gym equipment cycle which costs between $150-$200 and can be purchased from Amazon!

Take your cycle out and go to the Hijab stores Toronto while enjoying cycling. Research has shown that cycling as a daily routine helps brain growth in the same way it helps muscle growth. The flexibility required in cycling helps build mental strength.

These exercises have shown to increase the flow of oxygen and nutrients to the brain, thus improving brain health. These exercises will also improve neurotransmitters' activity, which leads to better communication between neurons and thus improves cognitive function and memory retention.

Best of all, these are simple exercises that you can do at home at no additional cost. If you can't take out 15 minutes everyday then simple stretches are also an option for you - get up from your work chair and stretch for 2-3 minutes which will relax your mind, muscles and any tension. 

3. Surround yourself with good people

People with strong social and family connections are mostly healthier as compared to those who have not this support system.  Make plans with helpful friends as well as family members or do the activities where you met with new people such as class, club, or support group.

4. Dedicate yourself to good causes

Volunteer your energy and time in order to help anyone else. You'll feel great by doing something practical and tangible to help anybody in need, and it's a good way to meet with new people.

5. Learn how to deal with stress

Whether you like it or not, but anxiety is a part of everyone's life. Practice coping skills such as take a nature walk, try one-minute stress strategies, play with your pet, etc. Always try to find humour in life and remember to smile. As research shows that laughter can ease your pains, boost your immune system, reduce stress, and relax your body.

Take some time to relax by using these tips: 

1. Go for a Spa (post-pandemic and when restrictions are eased)

This tip works when there are no restrictions in place and the pandemic is over. Please follow your Public Health authorities guidelines.

So, you are thinking to give a break to your tired body. It is time to have a wonderful and relaxing spa. Your exhausted body, nerves, and muscles need it. Wait a minute! It is not possible without a beautiful spa robe and a companion with you.

Yes, a comfy attire can multiply your relaxation; if you have a dynamic spa essential, you will multiply your relaxation time. You can use a hijab underscarf to cover your head during the spa. The majority of the spa services use to buy exclusive items for their clients. If you do not want to avail their robes, then you can go for the high-quality spa attire of your own.

2. Go to a beauty salon (post-pandemic and when restrictions are eased)

This tip works when there are no restrictions in place and the pandemic is over. Please follow your Public Health authorities guidelines.

It is important to take care of yourself; you can take an appointment for your hair cut, facial massage, neck massage, manicure, and pedicure. Please do not ignore your skin and hair because it improves the elegance of your personality. This is the time when you can maintain your younger looks. Give a treat to your body and relax for some time.

3. Go for online shopping 

It is good to buy some things for yourself and your family since it gives pleasure and boosts your mood. Shopping every week can ruin your budget. You are thinking right but buying as little as Canada hijab. It is not expensive and will be a treat for your mind. Looking for a hijab store near me? It is not a big deal; you can online hijab shopping. It is an easy way to keep your mind fresh and active. You will feel special when you buy things.

4. Call your friends on a get together on Zoom

Throw a party for your friends on Zoom or Facetime. Deciding on a theme party is a fun-loving activity. You can invite your friends via a Zoom call and to a theme party with the theme of wearing luxury hijabs.

Isn’t it a unique and great idea? Do not worry; these are available in the diverse hijab colors in the market. The majority of the women love to enjoy this event, and they can get it from the hijab websites. You can make announce a color theme, too, like the white hijab or black hijab. No doubt, it will be fun.

5. Wear a fancy outfit or get ready for a Zoom/Facetime call

It is one of the best treats that you can give yourself. This factor will make you feel very special. If you want to attain a different look every time, try different makeover styles, hairstyles, and styles of hijab.

It would help if you had a free moment to keep yourself healthy and get peace of mind. It has some free moments; then you should look for the activities you can do yourself. Have a break and keep your mind free from the hectic routine.

6. Set realistic goals

Choose what you need to accomplish professionally, academically, and personally, and then write down the phases in order to realize the goals. Keep your aim high, but don't over-schedule or be realistic. You will enjoy a high sense of self-worth and accomplishment as you progress towards your aim or goal.

7. Break up the monotony

Although our routines can make us efficient and enhance our sense of feeling secured and safe, a little change of pace will perk up a tiring schedule. Change your jogging route, take a walk in a different park, plan a road-trip, try a new restaurant, or hang some new pictures.

8. Avoid alcohol, drugs, stimulants and bad habits:

Do not use and completely avoid alcohol, drugs, and stimulants.  Sometimes people use drugs and alcohol in order to "self-medicate" themselves, but in reality, all types of drugs and alcohol will only increase or aggravate one's problems regardless of their nature.

9. Get help when you need it

Seeking is not a sign of weakness; instead, it is a sign of strength. So always remember that getting treatment is much effective. People who go for regular treatment and get appropriate care will recover from any type of drug addiction and mental illness and will lead you towards a healthy life.

If you are feeling anxious then these tips might be beneficial for you: 

Tips to deal with anxiety. If you are dealing with anxiety daily, the medication must not be the only treatment you have. Rather there many other natural ways that you can use in order to come out from your anxiety.

Tips to reduce anxiety:

Below are some tips to reduce your anxiety, as applying those into your daily routine will calm your mind and cuts out your anxiety and stress.

1. Get proper sleep.When stressed, your body needs additional rest and sleep.
2. Take out time for yourself.Practice listening to the Quran, go out for a brisk walk, start with light yoga or stretching exercises, meditate or get to know some relaxation practices. Taking a step back from issues or problems can help clear your mind.
3. It may seem difficult at times but maintain a positive attitude. Seek to replace the negative thoughts with the positive thoughts. Actively engage and focus to clear your mind of negative thoughts.
4. Limit caffeine and avoid alcohol, which could aggravate anxiety as well as trigger panic attacks.
5. Accept the fact that you can’t control everything. Maybe it is a good time to reflect and change your perspective. It is important to understand that sometimes it is the lens that needs to be cleared rather than the picture.
6. Eat a balanced meal, and don’t skip any meal. Do keep energy-boosting and healthful snacks on hand.
7. Count to 20 slowly. Repeat, and count to 30 if necessary.
8. Exercise every dayto help you feel fresh as well as to maintain your health.
9. Exhale and Inhale slowly. The best practice is to inhale to the count of 4, exhale to the count of 8, wait 2 seconds and then inhale to the count of 4 again.

 Mental Health Tips:

Following are the mental health tips are given below that might help you create a balance for your mental health in the time of depression and anxiety.

• Eat Healthy Foods:

Fruits and Vegetables? Of course, Nutritious foods. Don't drink eight glasses of anything in a day unless it's water and healthy eating means to have a healthy attitude towards the food.

• Breathe Deep:

You should try it. Take a nice and slow breath. Start from the belly; expand through the chest, ribs, and then lungs. Breathe out as slowly as it is possible for you and relax your body.

• Exercise:

Going for a short walk or climbing a flight of stairs could reduce stress as well as increase alertness. Doing regular exercise daily can increase concentration, boost your mood, and even help alleviate symptoms of depression and anxiety. 

• Take Small Steps: 

In case you try to do everything at the same time, you’ll possibly get nowhere. Set goals, and after that draw that dotted line from point 1 to 2 to 3. Stop and rest along the path. You will definitely thank yourself for it. 

• Put The Screens To Sleep Before You Go to Bed:

Research shows that looking at screens just prior to bedtime can affect your quality of sleep and determine how quickly you fall asleep. The blue light that is coming out of your smartphone badly affects the production of melatonin hormone, as this is the hormone that regulates your wake/sleep cycle.

• Sleep Well:

It is recommended between 8 to 10 hours of sleep per night for teenagers and more than 7 hours for those ages equal and above 20. But sleeping also refers to when you sleep and the quality of that sleep.

• Interact With Others:

Family, Friends, pets, and even a casual and friendly greeting to a stranger could boost up your positive feelings and will make you feel like that you’re in contact with others.

Here are some in depth explanations and tips to help you address and get rid of negative thoughts and emotions.

The human mind is quite complex. Once you start to ooze negative thoughts, it becomes difficult to let go of them. Negative thoughts are so powerful that it takes an extra effort on your part to make room for positive thoughts.

Negative thoughts contribute to anxiety in social situations and performance. Most treatments for social anxiety include a characteristic dedicated to transforming negative thinking patterns into more positive thinking. Try something different to get rid of negative thinking so that you can clear your mind once and for all. Here are some of the best tips to get rid of negative thoughts and emotions.

• List everything valuable in your life

Make a list of all the things you should be grateful for, even if they seem small. Don't take anything for granted in this regard. Good things are present in our lives from time to time, but we cannot see them. Be thankful for all the positive things that you already have.

• Try to have a different perspective

Negative thoughts may arise because you view things a certain way, and sometimes these feelings can be created on your own. It is essential to take a different approach or have a different perspective on the whole problem. It's a great way out of the situation. Think about whether this situation will even matter in the next five years. This will help you to have a positive attitude towards life.

• Accept your failure in a good way

No one is perfect, which means we all have our own imperfections. Also, we may not always complete all of the tasks at once. We have to work hard every step of the way. There is no need to feel guilty as failure is part of life. Accepting your failure and learning from your mistakes is a good way to overcome negative thoughts.

• Practice meditation

Meditation does not end with a good breath. It's much more than that. Meditation helps you feel in tune with your thoughts, and your awareness becomes clearer. You can view difficult problems or situations in a different light. Meditation helps generate positive thoughts and feelings regularly. Prayer is also a form of meditation. 

• Bring positivity into others life

If you are stuck in negative thoughts or the victim's negative thoughts, one of the easiest ways to get out of your head and bounce your thoughts is to focus on bringing positivity into others' life. By adding positivity to someone's life in one way or another, you will feel better again. Be kind to other sand try your best to help them. 

Consider these tips to get rid of negative thoughts and emotions. Moreover, try to divert your attention to other things, things you love to do. You can also seek professional support if you cannot control your thinking. Therapy and counselling can help you cope with life changes and experience personal growth.

Remember that the Prophet Muhammad (pbuh) said:

“How wonderful is the affair of the believer, for all his affairs are good, and this applies to no one except the believer. If something good happens to him, he gives thanks, and that is good for him, and it something bad happens to him, he bears it with patience, and that is good for him.”

In al-Saheehayn it was reported from Ibn ‘Abbaas that the Messenger of Allaah (Peace and Blessings of Allaah be upon him) said, when he felt distressed or depression and worries:

لا إلَهَ إلاَّ اللَّهُ الْعَظـيمُ الْحَلِـيمْ، لا إلَهَ إلاَّ اللَّهُ رَبُّ العَـرْشِ العَظِيـمِ، لا إلَهَ إلاَّ اللَّهُ رَبُّ السَّمَـوّاتِ ورّبُّ الأَرْضِ ورَبُّ العَرْشِ الكَـريم

Transliteration: “La ilaaha ill-Allaah al-‘Azeem ul-Haleem, Laa ilaaha ill-Allaah Rabb il-‘arsh il-‘azeem, Laa ilaaha ill-Allaah Rabb is-samawaati wa Rabb il-ard wa Rabb il-‘arsh il-kareem”

Translation: “There is no god except Allaah, the All-Mighty, the Forbearing; there is no god except Allaah, the Lord of the Mighty Throne; there is no god except Allaah, Lord of the heavens, Lord of the earth and Lord of the noble Throne.” (Al-Bukhari 8/154, Muslim 4/2092

If you are looking for additional mental health tips then check out our previous blog post here. 

Sometimes, the trick is to be able to find a work-life balance to focus time and energy on yourself. Here is an article to help you achieve or work towards a work-life balance that will be beneficial for your physical, mental and spiritual well-being.

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Here are some additional local resources to read or learn more about mental health called The Mental Health First Aid. 

Here are some mental health and addiction resources that may be beneficial for you or someone that is dealing with mental health or addiction. 

If you are looking for free tutorials on mental health then you can check out additional resources on the CAMH website.