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Easy and effective ways to take care of your mental and emotional health

You often meet people who talk about fitness, eating better, earning more, and spending more time with friends and family. However, very few people take the time to sit down and reflect on one of the most important aspects of their lives: their state of mind.

All human beings have the potential to be great leaders. but sSometimes daily challenges and unforeseen circumstances can build walls that change the course of our mission. Read on to understand the first steps you can take to improve your mental health, and to understand your long-term career and leadership success,” says Vijal Sejpal, psychologist who also advises on Practo.

1. Get Enough Sleep

The more time you allocate to rest, the more efficient your performance will be when it comes to ticking off items from your list. It is important to get 7-9 hours of sleep every night to focus on the next day. It will also automatically keep you motivated throughout the day.

2. Drink water

A common consequence of dehydration is feeling irritable. Drinking 1.5-2 liters of water is essential, especially if most of your day is spent staring at the computer and there is a lack of high-intensity physical activity. Drinking enough water relieves fatigue, promotes weight loss, flushes out toxins, boosts the immune system, prevents cramps and sprains, and improves skin tone.

3. Exercise 30 Minutes a Day

Like sleep, many adults say they don’t find time to exercise. But exercising is the best natural way to get relief from stress. The increased heart rate caused by exercise pumps oxygen and nutrients to your tissues and helps your cardiovascular system improve. Not only will you feel better, your sculpted, toned and muscular body will thank you for it too.

Drinking enough water relieves fatigue, promotes weight loss, flushes out toxins, boosts the immune system. (Photo: Getty/Thinkstock)

4. Consider Your Diet

The popularity of take-away foods, sugary, high-energy and snack foods has increased over the past few decades, which has been linked to the development of depression and anxiety. Eating routine and portion control should also be taken into account when considering dietary changes. Eating a large meal before bed is very likely to cause you to feel dizzy the next morning, which results in your blood sugar rising and crashing before you wake up, resulting in fatigue.

5. Feel Positive

Improving self-confidence is a key component of a healthy mental state, and being well prepared promotes a more positive mental attitude. Everyone wants to be remembered when making a first impression. Being well prepared is one small step that produces significant benefits for your mental health.

6. Don’t just be ready, be ready

Time management is not only about removing items from the list but also leaving enough time for the things that are important to you. Each morning, try to focus on three priorities for the day. Keep bringing yourself back to them, removing all distractions.

7. Give Yourself

Previous research indicates that volunteering is linked to good mental health and emotional well-being. In many cases, volunteering gave people a sense of fulfillment and purpose, which, in turn, positively affected their motivation, commitment, and overall mental well-being.

8. Set Goals

Setting specific, challenging and achievable goals will improve your performance because you are less likely to be distracted. When you achieve something, the ‘feel-good’ chemical that is released in your brain is dopamine. Every time you check something off your checklist, you get a shot of dopamine.

9. Talk

Take some time out for social interaction – whether it’s a conversation about the weekend, or offering support to a teammate or a heart-to-heart talk with a friend. Expressing how you feel will help put problems in perspective and boost your morale.

10. Manage Your Finances

If you find yourself worried about finances and investing, it is recommended that you create a specific strategy to manage your money or even seek professional help.

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