At times, we can often forget to give our mental health the attention it deserves. Some of our actions may be too mentally draining, such as holding onto toxic relationships or pushing ourselves too hard with school or work. It can be a good idea to step back and take a look at our behaviors and habits and ask ourselves the question: do I possess healthy habits? Or negative ones? I’m sure we all have negative habits, but now it’s time to start incorporating some mentally beneficial behaviors into our routines in hopes we can develop a new habit - a good one this time. Here are a few mental health tips that boost your emotional well-being.
Source: Psych2Go
Source: Psych2Go
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00:00 Hey Psych2Goers, welcome back to our channel.
00:02 Supporters like you help us in our goal
00:04 to spread awareness about mental health and psychology.
00:07 You help us make psychology and mental health
00:09 more accessible to everyone.
00:10 So thank you for your support.
00:12 Now, onto the video.
00:14 At times, we can often forget
00:16 to give our mental health the attention it deserves.
00:18 Some of our actions may be too mentally draining,
00:21 such as holding onto toxic relationships
00:23 or pushing ourselves too hard with school or work.
00:26 It can be a good idea to step back
00:28 and take a look at our behaviors and habits
00:30 and ask ourselves the question,
00:32 do I possess healthy habits or negative ones?
00:35 I'm sure we all have negative habits,
00:38 but now it's time to start incorporating
00:40 some mentally beneficial behaviors into our routines
00:43 in hopes we can develop a new habit, a good one this time.
00:47 Here are 10 healthy habits
00:48 that boost your emotional wellbeing.
00:51 Number one, perfecting your posture.
00:53 Did you know that having an upright posture
00:56 is not only seen as generally more attractive,
00:59 but has emotionally positive effects as well?
01:01 According to a study in the Journal of Behavior Therapy
01:04 and Experimental Psychiatry,
01:06 upright posture can have a positive effect
01:08 and reduce fatigue.
01:09 Are you slouching while you're watching this video?
01:12 It's time to sit up straight.
01:14 The preliminary studies conclusions suggested that
01:17 adopting an upright posture may increase positive effect,
01:20 reduce fatigue, and decrease self-focus
01:23 in people with mild to moderate depression.
01:25 Number two, learn to acknowledge what you're feeling.
01:29 While it may seem convenient at the time
01:31 to go ahead and ignore that sadness or anger inside of you,
01:35 I mean, according to you, you have work to do,
01:38 but in the long run, suppressing your emotions
01:40 can actually do more harm than good.
01:42 Just because you consciously suppress your emotions
01:45 does not mean they go away.
01:47 Instead, they build up.
01:49 You should instead express emotions such as sadness,
01:52 anger, or anxiety to someone you trust.
01:54 Just imagine what could happen if you don't allow yourself
01:57 to release an emotion like anger
01:58 and instead let it build up.
02:00 Okay, so let's use anger for an example.
02:03 Anger has been linked to obesity, low self-esteem,
02:06 migraines, drug and alcohol addiction, depression,
02:09 sexual performance problems, increased heart attack risk,
02:12 lower quality relationships,
02:14 higher probability of abusing others
02:16 emotionally and physically, or both,
02:18 higher blood pressure and stroke,
02:20 says anger management coach, Dr. Schinner.
02:23 Geez, that sounds like one of those over-the-top ads on TV.
02:27 No, thanks.
02:28 It's time to express yourself in a healthy way, of course.
02:33 Anger can also lead to insomnia, anxiety,
02:36 self-esteem issues, and mental or brain fog,
02:39 to name a few more.
02:40 And this is just anger.
02:42 There are physical and mental problems
02:43 that can arise from any suppression of emotion, it seems,
02:46 because when these emotions build up,
02:48 they will eventually rise to the surface
02:50 and likely explode out of you like a volcano.
02:54 So what are we supposed to do about all these feelings?
02:57 Well, anger coach, Schinner,
02:59 suggests one way to break this cycle,
03:01 and that begins with mindfulness.
03:03 "One way to do this," he says,
03:05 "is by becoming more aware of when you're angry
03:07 "in the present moment,
03:09 "then looking at the emotion
03:10 "in a nonjudgmental and curious way."
03:12 So instead of beating yourself up,
03:14 acknowledge how you're feeling and think about ways to cope.
03:18 So try taking a break if you're feeling anger
03:20 in a toxic situation and leave the room.
03:23 Pretend your favorite pizza dish has just arrived
03:25 and you need to pause your game.
03:27 That is the treasurer's game of anger,
03:29 level five, volcano eruption of fury.
03:32 I'm giving visuals here.
03:33 Remember, this is just anger,
03:35 but you can do this with all of your emotions.
03:37 We can't always control what we feel,
03:39 but we can control what actions we take
03:42 once we're triggered.
03:43 Feel your emotion at the moment, acknowledge it,
03:46 express it in a calm way,
03:48 then let the emotion flow out of you
03:51 like an ocean breeze in the midsummer air.
03:54 Yep, visuals help release your emotions
03:56 in a healthy way, a cathartic way.
03:59 Number three, get enough sleep.
04:02 It's time you got your daily Zs,
04:05 or should I say nightly Zs?
04:07 It's time you got your nightly Zs, my fellow Psych2Goers.
04:11 I know you've been slacking.
04:12 What time are you watching this video?
04:14 10 a.m., 2 p.m.?
04:16 Don't say 3 a.m., don't say 3 a.m.
04:19 It's 3 a.m., isn't it?
04:21 The truth of it all is sleep is vital
04:23 to your mental health and emotional wellbeing.
04:26 Sleep helps repair and renew all of the cells in our bodies.
04:29 Every time we lay down on that pillow
04:32 and go to our blissful dreams,
04:34 we wash away any toxins that can build up throughout our day.
04:37 With enough sleep, we can have quicker reflexes,
04:40 more mental clarity, and simply feel better.
04:43 So if you're watching this way past your bedtime,
04:47 it's time to sleep after this video.
04:49 Number four, exercise regularly.
04:52 Life can get hectic and busy,
04:54 but that doesn't mean we should neglect our health.
04:57 The benefits of exercise can start to present themselves
04:59 if we fit in enough regular exercise each month.
05:02 Our bodies release specific endorphins
05:05 that relieve stress and boost our mood when we exercise.
05:08 So it can be a valuable tool
05:10 when you're feeling anxious or depressed.
05:12 I know, it can feel difficult to even get out of bed
05:15 when we're feeling sad or anxious about our day.
05:17 But if you can find the will to push yourself,
05:20 even literally just out of bed,
05:22 that's a great step forward towards feeling better.
05:25 Next is pushing yourself
05:26 onto that workout bike of yours downstairs,
05:29 or your yoga mat.
05:30 Number five, make socialization part of your routine.
05:33 When we're distracted or busy,
05:35 we can forget to socialize with the ones we love.
05:37 Whether we have friends or not,
05:39 it's best to get out there
05:40 and practice a bit of socialization.
05:42 According to the National Institute of Health,
05:44 social connections might help protect health
05:46 and lengthen life.
05:48 Scientists are finding that our links to others
05:50 can have powerful effects on our health,
05:52 both emotionally and physically.
05:54 So maybe volunteer at an organization
05:56 you're passionate about.
05:57 Call up your mom or long lost friend.
06:00 Join a community with individuals like you.
06:02 You can even leave a comment below
06:04 and socialize with fellow Psych2Goers.
06:06 We're here to listen.
06:07 Whatever you do, it's best to open up
06:09 and express how you feel to someone, Psych2Goers included.
06:13 Number six, think before you act.
06:16 Oh boy, how many of us have jumped up
06:18 and blurted out the first thing we think of in excitement?
06:21 Like that time my friend was telling me
06:23 about the loss of her Goldfish crackers
06:24 and I blurted out, "Crackers?
06:26 "The cheesy one?"
06:28 Just me?
06:29 Yeah, she didn't have any crackers.
06:32 I mean, not the snack at least.
06:33 Must not get them confused again.
06:36 The thing is, we can act before we think.
06:39 When we first need to calm down our strong emotions
06:42 before taking action.
06:43 Sometimes before even processing a request or comment,
06:46 we fill in the blank with what we think someone else means.
06:50 In my case, I thought she said,
06:52 "We got some Goldfish crackers."
06:54 But what she really said was,
06:56 "The funeral preparations for my Goldfish crackers
06:59 "has already begun."
07:02 I get it.
07:04 But often people can interpret something said with normalcy
07:07 as something cruel intended due to our own negative feelings.
07:11 So it's best to think and process what's really being said
07:13 before you act.
07:15 Number seven, be present in the moment.
07:18 This behavior isn't always the easiest to turn habitual.
07:22 We can often ruminate on our worries throughout the day.
07:25 These worries can create anxiety and pile up.
07:28 Instead, try focusing on one task at a time.
07:31 If you find yourself struggling,
07:33 try noticing the physical sensations around you,
07:36 what you're smelling, tasting, hearing.
07:39 This will help ground you back to reality and calm you down.
07:43 Number eight, take a break and practice self-care.
07:47 Congratulations, watching this video
07:49 is a part of practicing some self-care and relaxation.
07:53 Ah, the calmness of learning habits
07:55 to boost your emotional wellbeing.
07:57 Are you feeling it now?
07:59 It's important to take a break
08:00 when life gets too busy or challenging
08:02 and do something we love.
08:04 If that's simply watching a few YouTube videos
08:06 in quiet solitude, go right ahead.
08:09 If it's taking a relaxing, warm bubble bath,
08:12 get the water running because it's time for some you time.
08:15 If you still feel like your days are too busy,
08:18 you can simply try taking a moment
08:20 to do some deep breathing and lower your heart rate.
08:23 (inhales deeply)
08:24 Deep breath in.
08:25 (exhales deeply)
08:27 Deep breath out.
08:29 Number nine, don't make social media a habit.
08:34 As much as you like mindlessly scrolling
08:36 and pressing the heart button
08:37 on your friend's social media posts
08:39 and posting photos of your food,
08:42 stop it, you're making me hungry,
08:44 and posting relatable memes all day,
08:48 well, that one is pretty fun,
08:49 but as much as you like spending your undue time
08:52 on social media, it isn't always great
08:54 for your mental health.
08:56 I mean, think about it.
08:57 You're hunched over and cramped,
08:58 staring at a little tiny screen.
09:01 Straight posture, everyone, straight posture.
09:04 And not only that, but people often find themselves
09:06 comparing themselves to Photoshop influencers
09:08 with unrealistic lives.
09:10 Plus, too much of one thing can tend to be bad
09:13 and unproductive in this case.
09:15 So it's best to not make social media a habit.
09:17 Use it sparingly to post and browse memes every now and then.
09:22 And I suppose with the memes,
09:23 a good laugh never hurt anybody.
09:25 Uh-oh, old habits die hard.
09:28 Number 10, eat healthy.
09:31 I know, I can't help it either sometimes.
09:34 Sometimes I simply want a snack on,
09:36 well, don't mention crackers.
09:39 It's best to move on.
09:41 But a healthy diet not only helps your brain,
09:43 but your body as well.
09:45 So take it easy on the snack food for now.
09:47 And instead, recognize those delicious,
09:49 leafy greens and bright colored fruits
09:52 will only add to your good mood.
09:54 You can start by trying to include foods
09:56 rich in omega-3 polyunsaturated fatty acids.
09:59 Research has shown that these nutrients
10:00 restore structural integrity to the brain cells
10:03 necessary for cognitive function.
10:05 And it can boost your mood.
10:07 These nutrients are commonly found in nuts,
10:09 flaxseed, and fish.
10:11 Uh-oh, did somebody say fish?
10:14 Do you mean goldfish?
10:16 Speaking of fish, I'll be right back.
10:18 Thanks for watching and learning more
10:20 about mental health and psychology, Psych2Goers.
10:22 Which habits will you enact?
10:24 And which bad habits are you guilty of?
10:26 Let us know in the comments.
10:28 If you found this video helpful,
10:29 don't forget to click the like button
10:31 and share this video with a friend.
10:32 Subscribe to Psych2Go and hit the notification bell icon
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10:36 And as always, thanks for watching.