With one of the most unconventional and stressful school years just finishing, many students are glad to have a chance to take a break from the headaches and hassle of online learning. One big problem that many students cite as a reason for their distaste for online learning is the negative consequences it has had on their mental health.
Mental health is defined as “a state of well-being in which the individual realizes his or her abilities, can cope with the normal stresses of life, can work productively and fruitfully, and can make a contribution to his or her community” (World Health Organization). A key factor to remember with mental health is that there are multiple elements involved to determine how “well” someone is. Controlling these factors and favorably utilizing them will ensure that one has a sound mind.
The main factors that determine how mentally sound one is are Nutrition, Exercise, Sleep, Emotional well-being, and mindfulness.
Eating well can not only give one a strong energy boost, but it will also keep them happier and healthier. Eating lean meats, lots of green vegetables, dairy, whole grains, and fruits will strengthen the body. Conversely, overeating junk food can make people feel lethargic and depressed as the brain can become addicted to the ingredients found in many junk foods and be overstimulated. For example, overeating sugar will give one a constant rush of serotonin and dopamine, hormones in your body that make you feel happy.
When the serotonin and dopamine levels eventually go back to normal, the brain will perceive it as less than optimal and will send out depression signals. Junk foods can lead to health problems such as diabetes or clogged arteries. Overeating junk food simply isn't worth it and the long-term effects only lead one to feel worse about themselves. Instead, people should eat healthy as eating healthy foods is a simple and effective way to keep the brain on top of things and make the body stronger.
In addition to nutrition, getting enough physical activity is just as important to one's mental health. Exercising for just 1 hour a day will significantly lower the risk of cardiovascular-related diseases and will improve blood circulation. Moreover, exercise can offer people a chance to change their surroundings and take a break from the stress of their daily lives.
While many teenagers claim they deserve more time to sleep before school starts, the reality is that students can get enough sleep before school starts if they go to bed when they should. Sleeping is not only the time for the body to unwind and reset, but it also gives the brain time to recharge. Studies have found that sleeping more can increase HGH levels, another hormone found in the body that improves one's well-being.
Most teenagers should get at least 8 hours of sleep per day with 9 to 10 hours being more than sufficient. What should be mentioned is that oversleeping can have just as much of a negative outcome on one’s mental health as undersleeping.
To make sure one is getting the right amount of sleep, set a time every night when one wants to sleep and be ready 30 minutes before going to bed. Under no conditions should one look at a screen of any kind, since the blue light that most screens emit causes the body to stay awake longer. Finally, practice taking long deep breaths with the eyes closed as a means to go to sleep quickly. Hopefully, by now, one will already be asleep.
Some other important factors of mental health are the emotional well-being of a person. Staying positive, taking a break from social media, and building meaningful connections are great ways to keep good emotional well-being. Stopping now and then to grasp oneself in the present and being grateful for everything one has can also help one be more mindful.
Mental health is broad and unique to each person. More research will help us understand mental health better. For now, a lot more people are taking it seriously. Especially for future generations, taking care of ourselves, physically and mentally, is of utmost importance. Hopefully, this article has helped some people do exactly that.
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