2022 is coming to an end and many people take stock of how they have performed during the year and also project themselves for 2023. One of the important aspects to review is how our mental health is doing.
For the World Health Organization (WHO), health is not merely the absence of disease, but a state of complete well-being. Specifically, mental health is a state of well-being in which a person is aware of his or her abilities and can cope with the normal stresses of life. Mental health refers to a state of mind that tends to be stable, with a certain degree of control over oneself and one’s emotions and actions, responding with proportionate behavior to various situations that arise according to age Can do Is. A person with mental health adapts to different situations and takes on responsibilities, has a life project based on realistic goals, and enjoys the experiences he or she lives.
In contrast, mental illness presents itself as a psychological dysfunction in which the individual is unable to realistically and proportionately adapt to the demands of the environment, accompanied by a feeling of not being in control of their inner or outer world, usually But with lasting emotional distress.
But what determines mental health or illness? Both arise from a combination of different factors:
Biological factors: genetically inherited tendencies and characteristics of physiological and neurochemical functioning.
– Environmental factors: referring to experiences and interactions with the environment in which the individual grows and develops (family, community, society).
Personality factors: referring to a person’s psychological characteristics, including thoughts, reactions, behavior, and way of living experiences.
Growth Factors: As we age, our functioning changes. There are periods of development in which the individual is more prone to develop certain deformities. For example, older adults are at higher risk of developing senile dementia.
To take care of and boost our mental health by the year 2023, it is important to strike a balance in different areas of our lives.
on a personal level Both physical and psychological self-care are basic. On a physical level, it is important to eat a balanced diet, rest and sleep well, maintain adequate hygiene and engage in sports or physical activity (which releases stress and induces the production of endorphins, substances that help us feel well). We do). It is also necessary to avoid harmful habits such as smoking, drinking alcohol in excess or taking other psychoactive substances.
When it comes to psychological self-care, it is ideal to seek balance with ourselves, recognizing how we are feeling and how we are regulating our emotions. Connecting with our inner world, recognizing what we are feeling, what situations may heighten our emotions, will help us to be more aware, and to express and channel them in the best possible way.
One way to control emotions is to learn to self-soothe. Self-soothing techniques help us feel better. We can try breathing techniques (such as abs, for example), relaxation techniques (such as progressive muscle relaxation), mindfulness exercises, yoga, Pilates, physical exercise, soft music that lowers emotional intensity, relaxing baths, and other activities. Can take help.
Another strategy that helps us feel good is to engage in pleasant, enjoyable activities (reading, drawing, painting, knitting, cooking, playing an instrument, etc.) in which we flow and connect with the experience. When we discover what we love, what we are passionate about, we enjoy the present and forget for a moment the worries and/or discomforts we are feeling.
It is useless to calm and distract ourselves while enjoying an activity, if we do not take a deeper step: analyze what is happening to us. This analysis can be done with several questions: What is causing this emotional distress? What can I do about it? How can I deal with this situation? Next time, how will I try to respond? Everything you ask yourself is valid. You need to take time to analyze what happens to us, designate moments and places to reflect.
at the family levelIt helps us seek harmony with our loved ones, focuses on strengthening relationships, fosters an atmosphere of harmony in which we seek consensus through dialogue. Let’s learn to talk, with our children, with our parents, with our partner. Let’s leave activism aside for a moment and talk about the search for assertive communication. In assertive communication, one can express what one thinks and feels, but always respects the thinking and feeling of the other.
at the social level Developing interpersonal relationships, sharing time and activities with friends is essential. Friends are a good support when we need help. It is also important to develop social skills such as empathy and conflict resolution.
I want to end this article by emphasizing a very important point: If you feel that you are not paying attention to your mental health during 2022, or perhaps the efforts you are making are not enough, Try to implement the necessary actions in 2023. to get more welfare; And if necessary, seek the help of a mental health professional who can help you. When there are feelings that occur very frequently and with high intensity, and it is difficult for you to control them, it is an alarm signal that you should seek help.
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