The brain is the most powerful and complex organ in the body. Your mental health does not only control your consciousness, but also determines your physical health and the way your body functions.

Life is rarely as smooth sailing as we would like it to be. We often face disappointment, stress, grief and negativity which can affect our mental health.

According to Adjunct Associate Professor Daniel Fung, chairman of the Medicinal Board at the Institute of Mental Health (IMH), the average life expectancy of Singaporeans is about 82 years. But those with mental health issues and illness die about 20 years earlier than the general population.

So how can we strengthen our mental well-being? Here are 10 essentials that can help boost your mental wellness.

1. Get Sufficient Sleep — about 7 Hours Daily

Lack of sleep can negatively affect your physical and mental well-being and overall quality of life. Having proper sleep not only provides stress relief, but it also makes you more alert and aware. It improves your memory too — sufficient sleep helps your brain to process and retain information long term, and solidify memories.

2. Have a Healthy Diet 

A healthy gut leads to a healthy mind and boosts mental wellness. Having a balanced and nutritious diet is a natural defence against stress. Start your day right with a nutritious breakfast and try to maintain balanced meals throughout the day. Include foods like wholegrain cereal, vegetables and fruit.

3. Maintain an Active, Healthy Lifestyle — 150 Minutes of Physical Activity a Week

Physical exercise will not only keep you physically strong, but also keeps you mentally alert and reduces stress. When you exercise, you can think better, allowing you to be more efficient and productive. Try doing yoga, signing up for Zumba, or going for a slow walk in the park as such activities can keep your mind and body healthy. It is better to do moderate exercise more regularly than engage in heavy workouts on an ad hoc basis.

4. Interact and Socialise

Talking and interacting with others stimulates your brain. It allows your brain to work faster and think faster. 

5. Pick up a New Skill or Hobby for Better Mental Well-being

It’s never too late to pick up a new skill. Engaging in activities you enjoy can improve your mental well-being. Learning new skills such as playing the piano, acquiring a new set of computer skills and playing games can stimulate brain and nerve cells, keeping your brain refreshed.

6. Engage in a Mental Workout to Maintain Good Mental Health

Playing strategic and mind-stretching games not only involves memory work, but also decision-making and strategising. This helps keep the brain working and prevents mental health issues and illnesses such as dementia. Additionally, playing in groups will boost greater interaction.

7. Find Joy in Helping Others

Doing community work or helping a friend or family member allows you to take the focus away from yourself. Acts of kindness can bring a sense of joy and fulfillment, fostering a positive connection with others.

8. Learn How to Reduce Stress — Shift your Mindset and Make a List

Stress is a natural part of life and can be both good and bad. Good stress, like meeting a deadline or preparing for an event, can motivate and help you grow. Bad stress, such as feeling overwhelmed by a heavy workload with tight deadlines, can feel unmanageable and affect your sleep, focus, and overall well-being if not addressed.

While you can’t avoid stress entirely, you can learn to manage it. Breaking big tasks into smaller steps and setting achievable goals can make challenges feel more manageable. Checking off completed tasks gives a sense of progress and control.

Staying positive can help, but it’s not about ignoring struggles. Instead, try to view challenges as opportunities to grow. Acknowledging your feelings and taking small steps forward can make stress easier to handle.

9. Avoid Vices such as Alcohol, Drugs and Cigarettes

If you’re facing emotional challenges, it’s understandable to look for relief or a way to escape.

However, relying on alcohol, cigarettes, or drugs only provides temporary comfort and can lead to addiction and further problems.

Instead, consider reaching out to family or friends for support, or seek professional help for guidance and long-term solutions.

10. Laugh and Uplift Mental Well-being!

Laughter can relieve tension and help with stress relief, and aid in stress management. Humour relaxes the mind and makes you feel good, which is good for your mental well-being. Laugh yourself silly and have fun whenever you can!

Visit MindSG for more tools to take care of your mental well-being. 

 

Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.

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