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

What Is the Best Way to Deal With Temper Tantrums?

What Is the Best Way to Deal With Temper Tantrums?

Does your child throws himself to the ground, screams, and kicks his feet? You're not alone. All kids throw temper tantrums every once in a while.

Reasons for Temper Tantrums

When your child exhibits a colossal meltdown, take a minute to examine the underlying reason. Kids have tantrums for two main reasons—the inability to manage their emotions or an attempt to control the situation.

Don’t Give In to Stop the Temper Tantrum

Make sure temper tantrums aren't effective for your child. If he throws a fit in the store because he wants you to buy him a toy, don’t buy him one. Giving in might make things easier in the short-term because it will make the tantrum stop. In the long run, it will only reinforce to your child that tantrums are a good way to get what he wants.

Provide Negative Consequence for Tantrums

Temper tantrums need negative consequences so your child will learn not to throw them. Ignoring the behaviour can be a great strategy to reduce tantrums. After all, it's not much fun to pitch a fit without an audience.

Look the other way, pretend you don't hear anything, and act as though you aren't bothered by your child's temper tantrum. Although the screaming may get louder at first, your child will eventually learn that throwing a temper tantrum won't get your attention.

Sometimes, a timeout is warranted as well. If your child’s behaviours are too disruptive for him to remain in a store, for example, take him to the car for a timeout. Then continue your shopping trip when he is calm.

#Utsaah Psychology Clinic
if you have any question don't hesitate contact us:
www.utsaah.co
Ph: 9891717772