There is no doubt that going to treatment is the ideal solution for mental health problems. But sometimes treatment is not available due to the person’s place of residence, financial resources or lack of time.
Fortunately, there are things that can be done to improve mental health and mood without spending money, effort and time, according to CNET.
1. Mental health apps
Mental health apps offer resources to people who otherwise wouldn’t have access to them. Although they are not a substitute for therapy and cannot diagnose conditions, mental health apps like Moodfit and Sanvello can be great tools to use on your mental wellness journey and improve your mood. The best mental health apps also help relieve stress and anxiety and learn how to manage symptoms in the future.
There is a lot of variety in what these apps offer and the features that are included. Many offer an impressive catalog of educational resources to help recognize conditions and adapt coping strategies to manage them on a day-to-day basis. Most apps also send push notifications throughout the day, which can be used as a cue to stop and gauge how you’re feeling.
2. Cognitive-behavioral therapy strategies
Cognitive-behavioral therapy is commonly used to treat depression, anxiety, and addiction. CBT strategies and tools are meant to be taken outside of therapy sessions and used in everyday life. Cognitive-behavioral therapy is also known as the “self-directed” approach, but it does not replace conventional therapy with a therapist.
A self-help strategy is an appropriate option for people with mild symptoms that do not affect daily tasks. It is scientifically proven that self-help therapies can reduce anxiety and depression. Experts also recommend relying on reliable books on behavioral and cognitive therapies.
3. Social Communication
It is important for a person to communicate with others, especially those who are suffering from stress or anxiety. Studies show that connecting with others can provide meaning and purpose and reduce feelings of loneliness. Group therapy or support groups are usually led by a mental health professional or group leader and can be inexpensive or free.
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Whether with friends, family or strangers, sharing feelings and experiences is essential. Social communication is not limited to humans, as mood can also be enhanced through the selection of pets.
4. Practice mindfulness and meditation
Meditation has a history that spans thousands of years, but it has become a very popular practice for stress relief in recent years. Practicing mindfulness also helps a person become more in tune with what they are feeling and thinking, which helps them manage their thoughts and emotions more effectively. Mindfulness exercises use techniques such as meditation and breathing to improve mental health.
Mindfulness exercises can also help reduce symptoms of anxiety and other mental health disorders by helping to understand and manage how a person is feeling. Studies show that practicing mindfulness and meditation helps relieve symptoms of stress and reduce feelings of depression by improving sleep quality and increasing focus on mind-body integration.
General tips
• Physical exercise: Many mental health benefits are associated with exercise, such as reducing anxiety or improving mood. Exercise can also boost self-confidence and release endorphins.
• Soak up the sun: Sunlight boosts serotonin in the brain, which improves mood. When a person doesn’t get enough sunlight, serotonin levels drop, leading to seasonal affective disorder.
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• Prioritize sleep: Poor sleep is associated with an increased risk of anxiety or depression, low mood and high stress levels. Sleep is prioritized by sticking to a bedtime routine, relaxing before bedtime, and stopping watching TV, the computer, and the phone.
• Rationalization of social media: Continued use of social media can lead to increased symptoms of anxiety and depression. Experts recommend setting aside time on social media and investing the rest of the time in other hobbies or spending time with family and friends.
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