Daily Habits that will help improve your Mental Health!

Go for a MORNING walk.

There is nothing more soothing to the mind and soul than receiving fresh morning air and some sunshine. You don’t have to walk for hours to receive benefits- a simple 20 minute walk will just do.

Sweat it OUT.

A good 20-45 minute workout (5 days a week) will do wonders for your body and your mental health. When you exercise, your body releases chemicals called endorphins. The release of endorphins is what produces that incredible “euphoric” feeling after you work out. Best feeling in the world. 

Hydrate, but really HYDRATE.

When I mean hydrate, I really mean HYDRATE. Hydrate as in drink 2L of water, not just one glass of water a day.It has been said that depression is also linked to dehydration. 

When our bodies are dehydrated, we are more prone to feelings of sadness and anxiety. Not only that, but a dehydrated body also lacks energy. If your body doesn’t have energy, there is so little that can be accomplished. The inability to complete regular activities can increase the feelings of sadness, frustration, and anxiety! Which is why, it is highly important to hydrate.  

Become obsessed with FRUITS.

Changing your eating habits is important, but sometimes tricky to do instantly.

Instead of focusing on eliminating all the “bad/unhealthy” food that you consume, begin adding healthy food to your diet. As you begin adding healthier foods to your diets, your body will slowly begin to detach itself from unhealthy foods and once you know it, you will begin to seek for healthy food more and more! The foods that you eat the most are the foods that you will crave the most. 

Nuts Intake - 10 Almonds x day

Almonds are incredibly packed in nutrients. Almonds are rich in fiber, protein, vitamin-E, antioxidants and all that good stuff! Almonds help reduce headaches; improve your brain, eye, and skin health; control your blood pressure and sugar; and even boost your immune system. 

 Force a smile - fake it, till you make it.

This one’s very simple, yet so tricky to do. Because let’s face it, who want’s to smile when you’re feeling depressed or stressed? Not me. However, when you know that smiling can alleviate some of the internal pain you are feeling, how can you not at least try?

Smiling releases dopamine, endorphins, and serotonin – which are all good neuropeptides that help alleviate pain, improve your mood and reduce feelings of depression and anxiety . Neuropeptides are molecules used by neurons to communicate with each other. 

Schedule "ME" time.

One of the things I have learnt over the years is the importance of appreciating your own company. It is so important to disconnect yourself from the world to focus on YOU, even if it’s only for a few minutes a day. We spent most of our time worrying about others, why not do the same with ourselves? How can we be of help to others if we aren’t at our best? Alone time helps us reflect on ourselves and recharge.

#Utsaah Psychology Clinic

if you have any question don't hesitate contact us:

www.utsaah.co

Ph: 98917177772

Simple Habits That Will Improve Your Life

Plan for the Week Ahead

The best thing I have ever done is get in the habit of using a planner. My life is much more organized, I no longer forget important things or feel like a scatter brain, and I am able to prioritize my tasks. Every Sunday or Monday, get into the habit of planning out your week in a planner.

Drinking More Water

Did anyone else’s mom constantly tell them to drink more water ALL THE TIME. Well, apparently it works. I can instantly tell when I have not drunk enough water through out my day. I am more tired, have less energy, and feel bloated. Buy a refillable water bottle and just keep it with you all the time. This is a super easy habit to accomplish!

Save 10% of Your Pay check

This is one I need to work on, mainly because I am trying to chuck any extra money I currently have toward student loan debt. But, I really do want to start saving more money, and I think this is a great habit to get into early on in your twenties. I spent my early twenties spending allllll the money I had and then money I didn’t have (damn you credit cards!), and one of my only regrets is my lack of financial knowledge I had in my early twenties. Start this habit RIGHT NOW!

Read a Few Pages Everyday

Do your brain a favor, get off your phone and read a book. I have always enjoyed reading and I have read some really inspirational books over the past few years, but it is not always easy to find the time! I find committing to a few pages before bed every night (even 5-10 pages) helps me maintain my reading habit.

 Do Some Form of Exercise Every Day

I know, I know, who wants to exercise? But stick to it for 21 days and it will feel less like a pain in the butt and more like an enjoyable activity that makes you feel good and relieves stress. Even going for a quick walk everyday is great! This is something I have reallllly been trying to get back into since having a baby. I just bought an elliptical, so right now I am committed to getting on that for at least 20 minutes a day.

Prepare for Your Day the Night Before

I can tell you from experience, when I prep my lunch and pick my outfit out for work the night before, my whole morning goes significantly smoother. Plus if I don’t have to make and pack a lunch, or spend 20 minutes picking out an outfit, I totally get to sleep longer! WIN.

#Utsaah Psychology Clinic

if you have any question don't hesitate contact us:

www.utsaah.co

Ph: 9891717772

Steps to Removing Negative Energy from Your Life

Make this a priority.

It’s easy to say you’re going to do something and not follow through. Because until you make it a priority, it’s going to be a lingering thought in your head. Something you’d like to do, but not something you’re actually committed to.

Write down why you’re doing this. Why it’s important to you. Why is removing negative energy from your life important to you? What will you gain from it? How will it help you get closer to your goals?

Be mindful of your words.

Instead, work on empowering yourself. Remind yourself that you are capable and good things can happen to you too. Write down your goals and why they’re important to you. Be grateful for what already you have instead of always focusing on what you don’t. You can be grateful while working towards your goals.

 Stop complaining and do something about it.

This goes with being mindful with your words. You also have to be mindful of the energy you’re putting out and the energy you’re letting in. Energy is contagious - if you spend your time with people who act rather than sit around and complain about their situation all day, you’re going to become an action taker too.

Taking action isn’t easy, but neither is feeling stuck and like nothing is “happening in your life”. Nothing is happening, because you’re not making it happen.

Set healthy boundaries.

When we don’t set healthy boundaries for ourselves, it’s like we're just letting anyone and anything in. Imagine if you just left your door unlocked and wide open - anyone could come in and use your things without your pressure and leave their unwarranted presence there too. Don’t just leave the door wide open.

Have an action plan when things go astray.

If this is all brand new to you, you may find yourself falling off the wagon a few times. First, know that it’s okay. Breathe. Let compassion and love flow into your life. Know that this isn’t something that happens overnight. Give yourself time to get better - lots of time and a whole lotta love.

Set a daily self-care routine for yourself and build on it. For me, that’s currently having a daily gratitude writing practice. Whenever I’m feeling off, I practice my

#Utsaah Psychology Clinic

if you have any question don't hesitate contact us:

www.utsaah.co

Ph: 98917177772