Everyone already knows how to improve their physical health, but maintaining mental health is an equally important task for everyone, especially for first responders.

Today, it is not a secret to anyone that mental health problems increase the risk of developing cardiovascular and cancer diseases, as well as premature death. First responders need to be always clear-headed. Try to improve your psychological well-being, using these simple but effective tips.

1. Observe sleep schedule

Disruption of sleep affects not only the state of health but also has a direct impact on mental health. First responders, as all the people, with prolonged sleep problems have a greater likelihood of impaired mental state. Why does it happen? When disturbed with sleep, such a vital hormone as melatonin is not produced. Melatonin deficiency may contribute to:

• development of depression and memory impairment;
• restless sleep and early awakening;
• the decrease in the concentration of attention increased fatigue.

It is worth noting that melatonin is responsible for losing weight and maintaining youth. You need to revise your sleep schedule. First, the duration of sleep should be 7-8 hours. Secondly, you need to teach yourself to go to bed at the same time every day.

In order for melatonin to be produced, it is necessary to fall asleep before 12 o’clock at night. Since at this time that the synthesis of the hormone occurs. It is important to know that the slightest flux of light can disrupt the synthesis of the melatonin. So it is worth sleeping in a dark room and without the light devices that are turn on!

2. First responders: healthy diet

Most of us know that a healthy diet is good for physical health. For first responders, it is necessary to control body weight to have always high-performance. But also significantly reduces the risk of developing many diseases, including obesity, cardiovascular disease, diabetes, and even malignant tumors. However, the human brain also needs a set of nutrients to work properly and to control the performance of other systems in the human body. There are a number of foods that can significantly impair mental health, such as:

• sugar
• nutritional supplements
• excessive caffeine
• alcohol abuse.

3. Physical activity for your body and mind to be a better first responder

The physical activity is very important for all aspects of health, including mental well-being. Therefore, it is recommended to allocate at least 20 minutes a day for sport.

In this case, you cannot exhaust yourself with a long and boring run on a treadmill. Time passing in nature can also provide a good mental state. Walking is the most accessible form of physical activity, which in combination with communication with nature and friends helps reduce the negative effects of stress. It should be noted that a sedentary lifestyle (in the office and at home) adversely affects mental health.

Note, that yoga is one of the methods to get positive psychophysical effects on a person and helps to reduce the severity of anxiety and depression symptoms. The main advantage is that when practising yoga there are no contraindications!

4. Listen to the signals of your body and mind

The human body is a unique self-healing and self-cleaning system. It has many “sensors” that register unwanted and harmful effects. There are many ways when your body alarms the need to change something.

The human body is smart; it tries to save us many times a day from something. Therefore, it is necessary to listen to such signals. Meditation and the practice of yoga are focused on this, try it every day!

5. Practice gratitude 

Gratitude is a feeling similar to the healing elixir. When a person begins to notice something bright, life blooms with bright colors. Regular comprehension and expression of gratitude (to anyone, even to your cat or good weather) improve your mood and well-being.

6. First responders fit – Feed your brain: keep learning

Learning helps keep the brain in good shape and reduces the risk of developing Alzheimer’s disease. It is not necessary to learn foreign languages ​​or get another higher education. The process itself is important: read professional literature to develop skills. Go to cooking classes. Read nonfiction and fiction books. Learn new patterns of knitting or make original crafts. The main rule is to strive for the new.

If you are not interested in something, do not learn it because you have already begun. Choose something that will please the brain. Changing objects of study is even useful because you have to switch between different types of activities. 

7. Never get off the ground

It is important for mental health to live in the present, not thinking about the past and what has not happened and may never happen. You need to learn to live in the present, to feel yourself and your body. Some people call this state awareness.

This is a condition in which you know exactly what is happening around you and with you. At first glance, this seems simple, but in fact, requires attention and uncompromising honesty.

For example, understand why you are angry: not because someone did not wash the dishes again, but because you are annoyed since the morning because of failure at work. And now you are only looking for an excuse to throw out the irritation.

Thanks to awareness, people make the right decisions, because we understand all the circumstances and know what we want. Awareness is not just a beautiful word, but a way of perceiving life. It is necessary for mental health!

8. Choose what makes you happy

The happier and pleasant experiences you have in your life, the better your overall condition will be. It is important to have enough reasons for feeling happy in your weekly routine.

Learn to refuse to interact with people and situations that bring negative emotions. For example, if medical translations lead you to a stressful situation, go to The Word Point instead of spoiling your nerves.

Remember, what makes you happy is your gold reserves, that increase resistance to stress and life obstacles.  It is vital not to forget to make these small choices every day. Learn to protect yourself from negativity, and to bring positive and happy moments to your life. 

9. Take a break from gadgets and information

Take a break from all your electronic devices and the Internet. For a day, leave your smartphone at home, turn off alerts, and anything else that distracts you. Spend time live chatting, have something interesting to do with family or friends. When you do this once, you will immediately feel how your head becomes clear.

10. Dedicate time to nature

Many people give this trivial recommendation, we are already fed up with everything, so we want to illuminate this recommendation from a new angle. Observation of moving natural objects (crowns of trees in the wind, flowing water, clouds, etc.) get a person into a shallow trance, which is useful for all supporting systems of the body, including mental.

In addition, people who have home plants or a vegetable garden are less subjected to stress. Clean air, new impressions and rest for the eyes are also equally useful “acquisitions” for which nothing special is required. Be closer to nature! 

 

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SOURCES

Healthline

Psychology today

The World Point