The importance of mental health: take care of your well-being
In an increasingly fast-paced world and faced with impactful events such as the COVID-19 pandemic, it is crucial to pay due attention to mental health.
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Data from the State University of Rio de Janeiro (UERJ) indicate that 301,000 adults worldwide meet the diagnostic criteria for mental disorders. In Brazil, depression and anxiety are among the fifth and sixth causes of disability.
THE mental health directly affects our behavior, decisions and the way we cultivate relationships. Taking care of psychological well-being and of the emotional health ensures a state of balance, helping us to deal with future challenges and preventing disorders such as stress, anxiety and depression.
Furthermore, a healthy mental state contributes to more effective responses to everyday demands, whether in a personal or professional environment.
Approximately 331% of the world's population suffers from insomnia, and those who experience this problem have a two-fold increased risk of developing depression. Therefore, a good self-care also includes attention to sleep quality and to interpersonal relationships, fundamental for the quality of life.
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Experts highlight that activities such as yoga, meditation, stretching and breathing exercises are essential to create a relaxing routine and improve mental health and well-being. Regular exercise is recommended as a treatment for anxiety and mild depression. Maintaining healthy relationships provides emotional support and motivation, fundamental to facing life’s challenges.
What is mental health?
Mental health is a state of emotional well-being and psychological balance, essential for dealing with everyday stresses. It involves the ability to manage emotions, such as sadness and frustration, in a balanced and healthy way. According to World Health Organization (WHO), good mental health enables the development of personal skills to deal with life's challenges and contribute to the community.
Aspects such as the interaction of biological, psychological and social factors directly influence mental health, characterizing it as biopsychosocial. In addition, social, economic, political, cultural and environmental reality impacts the psychological well-being of people, demanding effective public policies and safety nets.
Movements such as White January highlight the importance of building a culture of mental health and combating the stigma associated with mental disorders. Limiting the amount of time spent using social media, prioritizing positive content, and reducing exposure to the media are strategies that can contribute to improving users’ mental health. According to a study by the National Institute of Mental Health, approximately 701,000 young people revealed that using Instagram negatively impacts their sleep, self-image, and increases fear and anxiety. recent studies. Therefore, balancing time on social media is essential.
Regular physical activity can also boost self-esteem, reduce stress and anxiety, prevent the development of mental illnesses, and improve mood. It is crucial to adopt healthy habits and seek professional help when necessary to maintain an optimal level of well-being. emotional well-being and mental health.
Why taking care of your mental health is essential
Taking care of your mental health is essential to maintaining good health. quality of life. Several types of mental disorders with different symptoms and intensities cause psychological suffering, such as generalized anxiety disorder (GAD), depression, and panic syndrome. prevention of mental disorders, therefore, it is crucial not only for individual well-being, but also for building a healthier and more balanced society.
The Yellow September Campaign and World Mental Health Day (October 10) are important moments to increase discussion around this vital topic. Taking care of mental health promotes proper functioning in personal and professional activities, and ensures the full exercise of social and citizenship rights.
Risk factors that can trigger mental health disorders include trauma, abuse, family problems, financial issues, grief, drastic life changes, and stressful work conditions. Identifying warning signs, such as social isolation and changes in sleep and appetite, is key to early intervention and seeking professional help.
Good mental health helps us cope with stress, make informed decisions, maintain healthy relationships and achieve our goals, playing a crucial role in our quality of life.
Mental disorders can be treated with psychotherapy and medication prescribed by professionals. Implementing practices such as meditation and deep breathing, as well as maintaining a healthy routine, are important measures to strengthen your mental health. emotional resilience and prevent mental health problems. According to the World Health Organization (WHO) and the Pan American Health Organization (PAHO), more than 19 million Brazilians have some type of anxiety disorder, reinforcing the need for daily practices that promote mental health.
To illustrate, look at the data on mental health and the prevalence of some disorders:
| Condition | Data |
|---|---|
| Generalized Anxiety Disorder (GAD) | 19 million Brazilians |
| Depression | 300 million people in the world |
| WHO forecast | 85% of the world's population will have some mental disorder |
Common causes of mental health problems
You risk factors for mental health are diverse, encompassing biological, psychological, social and environmental influences. According to the World Health Organization (WHO), there is no official definition for the concept of mental health, but we know that several elements can negatively impact mental well-being.
Genetic and biological factors, such as brain chemistry and hormones, contribute significantly to causes of mental disorders. Studies indicate that approximately 10.71% of the world's population suffers from some type of mental disorder, with one in ten individuals facing behavioral issues.
In Brazil, it is estimated that 321% of the population is diagnosed with Burnout Syndrome, reflecting the impact of stress in the work environment.
To the environmental and genetic influences also play a crucial role in the causes of mental disorders. Economic pressures, work stress, and traumatic life experiences such as violence or loss can trigger mental health problems. The prejudice still present in society regarding these disorders makes the situation worse, making it difficult to seek help.
Several factors, such as delays, illnesses, disabilities and family problems, also have a negative impact on people's mental health. According to the WHO, self-care, including proper nutrition, regular physical activity, spirituality, relationships and contact with nature, are essential to promoting positive changes in mental health.
For better understanding, here are the main factors in an overview:
| Risk Factors | Details |
|---|---|
| Genetic and Biological | Brain chemistry, hormones, family history |
| Social and Environmental | Work stress, economic pressures, violence |
| Psychological | Traumas, losses, prejudice |
| Lifestyle | Physical activity, nutrition, spirituality |
Warning signs of mental health problems
Early identification of warning signs of mental health problems is crucial for appropriate intervention. Changes such as sudden mood swings, irritability, constant sadness, loss of interest in previously enjoyable activities, and difficulty completing routine tasks can be significant indicators.
One of the most important ways to take care of your psychological health and recognize symptoms that may indicate the presence of disorders. These symptoms range from mood disorders, such as bipolar disorder, to psychotic disorders, such as schizophrenia. Other signs include sleep and appetite problems, and even substance abuse.
THE depression and the anxiety are extremely common and can affect anyone, regardless of age or socioeconomic status. The World Health Organization highlights the importance of seeking professional help when symptoms are persistent, severe, or interfere with daily functioning.
To make it easier to understand, below is a table that illustrates some common warning signs for different disorders:
| Disorder | Warning Sign |
|---|---|
| Depression | Deep sadness |
| Anxiety | Excessive worry |
| Bipolar Disorder | Extreme mood swings |
| Schizophrenia | Hallucinations |
| PTSD | Reliving traumas |
Understand these warning signs and recognize symptoms specific is a fundamental step to maintain a good psychological health. The constant practice of prevention strategies and self-care can make a difference. Remember that, in case of doubts or need, seeking professional support is always the best choice.
The importance of mental health in the workplace
Mental health in corporate environment is crucial for the productivity and the well-being at work. Research by the Ipsos Institute reveals that 531% of Brazilians experienced a worsening of their mental health in the last year. According to the WHO, 861% of the population has mental disorders, such as anxiety and depression, amplifying the need for companies to invest in the well-being of their employees.
Companies that prioritize employee mental health not only retain talent, reducing turnover costs, but also foster a positive organizational climate. A mentally healthy employee is more engaged, focused and productive, which improves the quality of work. Environments that prioritize mental health promote communication and collaboration, essential conditions for innovation and creativity.
In the professional sphere, initiatives to promote well-being at work include practices such as regular feedback and opportunities for growth, strengthening mental health. Flexibility at work can also reduce stress levels, providing a vital work-life balance.
“A satisfactory job is good for employees’ mental health. Employees with good mental health show greater engagement and problem-solving ability,” – highlight experts in the field.
| Benefit | Impact on the Company |
|---|---|
| Engagement | Improved quality of work |
| Cost Reduction | Lower employee turnover |
| Innovation and Creativity | Increased problem-solving ability |
| Positive Organizational Climate | Fostering communication and collaboration |
| Customer Satisfaction | Improved customer service |
How to create a relaxing routine
Adopt a relaxation routine is an essential practice for maintaining mental health. In recent times, especially between 2020 and the end of 2022, many have realized the importance of taking care of their minds and nurturing mental health. Creating a relaxing routine, focusing on stress reduction diary, can transform the quality of life.
There are several practices of mindfulness that can be incorporated into your daily routine. Meditation, for example, is becoming popular as an effective technique for achieving calm, reducing stress and improving mood. In addition, activities such as yoga and stretching are essential for reducing tension and improving flexibility.
Simple daily habits also make a difference. Practicing a mindful bath, where you pay full attention to each sensation, can have profound relaxing effects. Mindfulness in daily activities, such as eating or walking, also contributes to stress reduction and reduced anxiety.
According to studies, valuing mental health not only helps reduce anxiety, but it also fosters a deeper connection with others and increases trust. Setting boundaries and taking time to mindfulness practices, like meditation, can be a simple and effective way to create a relaxation routine that positively impacts all aspects of life.
The relationship between food and mental health
The relationship between a balanced diet and mental health is an increasingly recognized and important field of study. Data from Asbran indicate that an adequate diet not only promotes cardiovascular, digestive and endocrine health, but also has significant effects on mental well-being.
According to studies, the consumption of ultra-processed foods is clearly associated with the development of symptoms of depression. Drew Ramsey, a psychiatrist at Columbia University, emphasizes that a poor diet can be a significant factor in the onset of depression. On the other hand, a diet rich in fruits, vegetables, fish, omega-3, and adequate hydration are recommended to maintain a healthy diet. nutrition and mental health ideals.
It is essential to understand that certain nutrients present in a varied diet play an essential role in regulating brain chemical processes, directly influencing mood and cognitive ability. Foods rich in omega-3, for example, are known to aid brain function, while nutritional deficiencies can lead to mood swings and more serious psychological disorders.
See below a comparison between foods recommended for mental health and foods that should be avoided:
| Recommended | To Avoid |
|---|---|
| Fruits and Vegetables | Ultra-processed foods |
| Fish rich in Omega-3 | Processed Meat |
| Whole Grains | Excess Caffeine |
| Lean Proteins | Alcohol |
Keep a balanced diet and varied, packed with vitamins, minerals and antioxidants, is crucial for a stable emotional state and good mental health. Food choices should be seen as an integral part of a holistic approach to maintaining emotional well-being.
Impact of social media on mental health
The excessive use of social media can be a great villain for the mental health. A survey of the Royal Society for Public Health (RSPH), a UK public health institution, reveal that around 70% of young people felt worse about their self-image due to sharing photos on Instagram. This phenomenon is closely linked to virtual influence, where the content consumed and shared can act as a trigger for feelings of anxiety and inferiority.
In addition to negative emotions, social media can lead to a feeling of isolation, contributing to the development of mental disorders. On average, Brazilians spend more than 10 hours a day on the internet, with around 3 hours and 41 minutes dedicated to social media, which places the country in third place in global consumption. This increases the possibility of experiencing digital anxiety, depression and other emotional problems.
| Impacts of Social Networks | Description |
|---|---|
| Anxiety | Feeling of excessive worry and nervousness due to constant comparison with others in social media. |
| Depression | Triggers a persistent feeling of sadness and loss of interest due to virtual influence negative. |
| Insomnia | Difficulty sleeping caused by prolonged exposure to screens and stimuli before bed. |
| Cyberbullying | Aggressive online behaviors that can result in social phobia, reduced self-esteem, anxiety and depression. |
| Digital Dependency | Compulsion to be constantly connected, affecting the productivity and interpersonal relationships. |
During the pandemic, the use of social media has increased significantly, intensifying the need for approaches that promote balance between the online environment and mental health. It is crucial to adopt strategies that limit exposure time, focus on the quality of content consumed and encourage direct social interactions outside the virtual environment.
Importance of sleep for mental health
Sleep plays a fundamental role in mental health. Sleep deprivation, for example, is directly associated with a series of problems such as irritability, exhaustion and in the long term, it can lead to heart disease and depression.
In Portugal, the average life expectancy is 84 years, which means that we spend around 28 years of our lives sleeping. Studies show that sleep is essential for the body to function properly, reducing the risk of heart, respiratory and neurological problems.
To ensure a good sleep quality, it is important to maintain a healthy sleep routine and adopt effective measures to sleep hygiene. Sleep disorders such as insomnia, sleep apnea and narcolepsy can lead to mental health problems such as anxiety, depression and irritability, drastically affecting our ability to concentrate and remember.
Sleep deprivation increases anxiety and stress levels, making people more likely to develop anxiety disorders. In addition, around 721% of Brazilians suffer from some type of sleep disorders, according to data from the Ministry of Health.
“Lack of sleep harms several areas of life, including the ability to concentrate, memorize and emotional resistance. It is essential to prioritize a suitable environment for sleeping and to practice good habits.”
Recommended hours of sleep
It is recommended that newborns sleep between 14 and 17 hours, while children up to 2 years old should sleep between 9 and 15 hours. Children up to 5 years old need 10 to 12 hours of sleep, children up to 13 years old should sleep between 9 and 11 hours, and teenagers need around 10 hours of rest. For young people and adults, the recommendation is between 7 and 9 hours, and the ideal is to sleep no less than 6 hours per night.
THE sleep hygiene includes several practices that can help improve the sleep quality. Cognitive behavioral therapy (CBT) and sleep therapy are effective strategies. It is important to avoid caffeine consumption and the use of electronic devices before bed, and maintain a calm and dark environment.
Understanding the importance of sleep and taking practical steps to ensure you get a good night’s rest is vital to promoting balanced mental health and a healthier life.
Strategies for dealing with stress and anxiety
Dealing with stress and anxiety is essential for a balanced and healthy life. Today's society faces a growing number of people who need efficient strategies to overcome anxiety and improve the stress management. Below we highlight some relaxation techniques and best practices:
A crucial strategy is regular exercise. Physical activity helps release endorphins, known as pleasure hormones, promoting feelings of well-being and significantly reducing stress levels.
Getting enough quality sleep is another effective approach. Lack of adequate sleep can increase stress and anxiety levels, so establishing a healthy sleep routine is essential.
A balanced diet is also vital. Foods rich in omega-3s, such as fish, nuts, and seeds, have been linked to mental health benefits. Avoiding excessive caffeine and sugar intake can help stress management and prevent increased anxiety.
Relaxation techniques Such as meditation, mindfulness, and deep breathing are effective in calming the mind and body. Time management is equally important; organizing tasks can prevent feelings of overwhelm, reducing stress.
Maintaining healthy social connections provides comfort and stability during challenging times. Socializing with friends and family can ease tension and provide needed emotional support.
No less important, seeking support from a mental health professional can be vital in situations of overwhelming stress and anxiety. A therapist can help identify underlying causes and develop a personalized plan to help you cope. overcome anxiety and improve the stress management.
Adopting these strategies not only allows you to cope with difficult times, but also promotes ongoing well-being, ensuring a healthier and more fulfilling life. Taking care of your mental health is an ongoing and essential process.
- Regular physical exercise
- Relaxation techniques
- Healthy eating
- Quality sleep
- Social connections
- Time management
- Seeking professional help
Building healthy relationships
Healthy relationships are essential for mental and social health. Maintaining positive connections with family and friends provides critical support and motivation in times of need.
THE gratitude and empathy in social interactions contribute significantly to emotional well-being. The platform Revive recognizes the importance of these social connections and fosters a vital emotionally supportive environment.
To build and maintain interpersonal relationships For healthy people, it is crucial to encourage open communication and establish healthy boundaries to preserve mental health. Including family members in therapeutic processes strengthens family bonds and promotes a holistic approach to emotional care.
The platform Revive It also provides access to communities and support groups, reinforcing meaningful connections and helping to combat isolation, which is a risk factor for mental health problems. Having good mental health allows you to develop emotional autonomy, manage your own emotions in a healthy way and maintain relationships more stable and resilient.
Participating in enjoyable activities that bring joy helps to relax and relieve stress, an important factor in building a healthy lifestyle. interpersonal relationships healthy. Establishing healthy personal boundaries is essential to preserving mental health and maintaining balanced relationships.
Social relations positive are associated with a greater sense of happiness and satisfaction. In addition, queries involving family members or partners promote the sharing of experiences and mutual support, encouraging mental health and emotional resilience necessary to face challenges and avoid irreparable damage to relationships.
| Benefits | Description |
|---|---|
| Emotional Growth | Develops the ability to manage emotions and establish healthy boundaries. |
| Stress Resistance | Strengthens the ability to deal with challenges and prevents irreparable damage. |
| Happiness and Satisfaction | Strong connections promote a greater sense of well-being. |
| Mutual Support | Platforms like Avivare encourage the sharing of experiences and emotional support. |
Conclusion
Mental health is a key part of integral well-being, requiring a close and continuous look from both individuals and collectives. Daily pressures, whether professional or personal, have contributed to the significant increase in mental health problems. Therefore, mental health promotion becomes essential, adopting practices of sustainable self-care and seeking help whenever necessary.
Chronic stress can have profound impacts, including anxiety, depression, and other emotional disorders. Establishing healthy boundaries around work and technology is essential to maintaining good mental health. We must not forget the importance of social connections, which strengthen our psychological well-being. Participating in support groups, whether in person or online, and accessing programs like the Center for the Valorization of Life (CVV) can make a big difference.
Seeking professional help is a crucial step, whether through psychologists, psychiatrists or emotional support services such as those offered by Unimed-BH. No less important, raising awareness and carrying out campaigns, such as White January and World Mental Health Day, help to eliminate stigmas and promote necessary discussions on the subject. We are all on this path of searching for a integral well-being, where practices of sustainable self-care are more than necessary, they are vital.
FAQ
What is mental health?
Why is taking care of mental health essential?
What are common causes of mental health problems?
What are the warning signs of mental health problems?
How important is mental health in the workplace?
How can I create a relaxing routine?
How does diet impact mental health?
What is the impact of social media on mental health?
How important is sleep for mental health?
What are the strategies for dealing with stress and anxiety?
How to build healthy relationships?
