How to improve your mental well-being
The government defines well-being as “a positive physical, social and mental state”. For our purposes, we will focus on psychological well-being.
Mental well-being does not have a single definition, but includes factors such as:
- The ability to deal with the ups and downs of life, how to overcome challenges and make the most of opportunities.
- The feeling of feeling good. about ourselves and the ability to function well individually or in relationships
- Feeling connected to our community and environment
- Having control and freedom over our lives
- Have a purpose and feel appreciated. Of course, mental well-being doesn't mean being happy all the time, nor does it mean not experiencing negative or painful emotions like sadness, loss, or failure, which are a normal part of life. However, whatever your age, mindfulness can help you live a mentally healthier life and improve your well-being.
Of course, mental well-being doesn't mean being happy all the time, not even that. is that you won. Don't experience negative or painful emotions, such as sadness, loss, or failure, which are a normal part of life. However, whatever your age, mindfulness can help you live a mentally healthier life and improve your well-being.
What is mindfulness?
Mindfulness is a way of paying attention to the present moment using techniques such as meditation, breathing and yoga. This helps us become more aware of our thoughts and feelings, so that we do not feel overwhelmed by them, but are able to manage them better.
Like you do Can mindfulness help you?
Mindfulness can be used as a tool to manage your well-being and mental health. Some people call mental health “emotional health” or “wellbeing.” We all go through times when we feel depressed, stressed or scared; In most cases these feelings go away, but sometimes they turn into a bigger problem that can happen to any of us.
It is important to stay calm. Mental health But being mentally healthy doesn't just mean not having mental problems. With good mental health, you are able to:
Use your potential to the fullest
Functional Mindfulness in Family, Workplace, Community, and Friends
As research on mindfulness continues to grow, evidence suggests the benefits of mindfulness for health and well-being. with results showing positive effects in several respects. a person's overall health, including mind, brain, body, and behavior, as well as a person's relationships with other people.
Mindfulness has also been shown to be useful for many people. medical problems such as stress, anxiety, depression, addictive behaviors such as alcohol abuse, drug abuse and gambling, and physical problems such as high blood pressure, heart disease and chronic pain.
Is mindfulness right for me?
Mindfulness is recommended as a treatment for some people who suffer from common mental health problems such as stress, anxiety, and depression. It also appeals to those who simply want to improve their mental health and well-being. Depending on what you're looking for, there are different ways to learn mindfulness that can help people in different ways. Everyone can learn and practice mindfulness: children, young people and adults can benefit from it.
How to learn mindfulness?
You can practice mindfulness personally in a group or individual lesson with a qualified mindfulness coach. There are also online courses, books and audios where you can learn through independent practice at home. Although mindfulness is believed to have Buddhist origins, you don't need to be religious or spiritual to practice it.Mindfulness.
Mindfulness has been integrated into psychological therapies and stress reduction programs.
Mindfulness-based cognitive therapy ( MBCT)
The National Institute for Health and Care Excellence (NICE) recommends MBCT to prevent relapses of recurrent depression. It combines mindfulness techniques, such as meditation, breathing exercises and stretching, with elements of cognitive behavioral therapy to help break the negative thought patterns that characterize recurrent depression.
Mindfulness-based stress reduction (MBSR)
MBSR aims to combat prolonged periods of stress that can lead to physical and mental health problems. MBSR may be useful as a stand-alone stress management treatment for people who do not suffer from mental illness, as well as as a joint intervention with other treatments for people with anxiety symptoms, because MBSR is at the heart of psychotherapies such as acceptance. . and Engagement Therapy (ACT) and Dialectical Behavior Therapy (DBT).
How does mindfulness work?
Is there evidence to support of this convincing method to awareness. stress reduction therapy (MBSR), which helps people cope with stress, and mindfulness-based cognitive therapy (MBCT), which aims to help people with recurrent depression. They teach flexible skills to manage your mental health and support your well-being.
Mindfulness can change the way you cope with experiences. It is commonly used in a variety of ways and contexts and is recommended by NICE as a preventative practice for people with recurrent depression. Many people testify that practicing mindfulness can lead to a better understanding of emotions, increase attention and concentration, and improve relationships.
Is mindfulness a fad?
There are many misconceptions about mindfulness, including that it is a fad with no scientific basis. Mindfulness doesn't necessarily work for everyone; However, there is growing evidence that regular practice can benefit some people.
"The mental health and wellbeing team at my university advised me to do the first to get the most Attention. I think at first I was just pretending to talk about awareness; It seemed very “sensitive”, like a homeopathic version of an ethereal fairy treatment. I thought: “How to breathe slowly and thinking “happy thoughts” can help me in the long run?” However, my opinion on mindfulness changed completely after the session
Today I very helpfully integrate mindfulness and visualization exercises and perform them once or twice a day The biggest surprise for me was that I could practice anywhere, anytime and often without others knowing. Indeed, it is very rewarding to know that I can control my reactions and feelings in any situation without others knowing they notice it."
How can I learn to be aware?
- In person: Many academic institutions, organizations and individuals teach mindfulness across the UK.
- Online
- Books and audio: There are many books, apps and audio materials on the market's website that provide guidance for practicing mindfulness.
- Mindfulness in One Minute
- Mindfulness can be applied in daily life and does not require much effort or time . You can practice mindfulness in just one minute!
In this section we describe several one-minute mindfulness exercises so you can try them yourself whenever and wherever you like.
Breathe
This is an opportunity for you to escape from everyday life and set aside time to be present, to be with yourself. ; It means being present with yourself and whatever is going on in your mind and body. Take a minute to observe your breathing. Breathe in and out normally: Notice the time between each inhalation and exhalation. Notice how your lungs expand. If your mind wanders, gently bring your attention back to your breathing.
Body scan
We often feel like observers of our own body, trapped in our head. Spend a minute of mindfulness becoming aware of your body and its sensations. Close your eyes and begin to examine your body. Start with your feet and slowly move your attention up until you reach your hands. What feelings do you have? Feeling of heaviness in your legs? Back tension? Maybe it's not a feeling. Now stop focusing on your hands and become aware of the environment and space around you.
Walk consciously
Walking consciously is something that you can practice at any time of the day. It's best to try slowly at first, but once you get used to it, you can practice at any pace, even if you're in a hurry.
Walk slowly: notice the sensations in the soles of the feet when they come into contact with the ground and sensations in the leg muscles. You don't need to look at your feet. When your mind wanders, use the contact of your feet on the floor as an anchor to bring you back to the present moment. Take a minute to focus on the sensations that walking creates.
Eating mindfully
Eating mindfully can put us on autopilot and help us experiment appreciation and enjoy the experience even more.
The next time you eat, stop and look at your food. Give it your full attention. Observe the texture: really look at it, feel it, smell it, take a bite (observe the flavor and texture in your mouth) and continue chewing, paying close attention to the flavor.
Mindful Listening
Taking time to tune in to your surroundings and listen to what they tell you will help you practice mindfulness and integrate it into the rest of your life. Life: Brings awareness throughout the day. Take a minute to listen to the sounds around you. There is no need to try to determine the source or type of noise you are hearing. Simply listen and absorb the experience of its quality and resonance. When you recognize a sound, name it and move on so your ears can pick up new sounds.
