Mental health is vital for all as it smoothens the process of adaptation to the changing environment. A Person with good mental health can handle problems effectively in a proactive manner. Mental and emotional stability is prime for nurses also but, their profession continuously exposes them to challenging work environments where things change in the spur of the moment. These unpredictable situations put nurses at risk of developing mental problems like depression, stress, etc.
The global prevalence of suspected Minor Psychiatric Disorders among nurses is 32.6%.One Research found that the prevalence rate of depression is 32.4%, anxiety is 41.2%, and stress is 41.2% among Australian nurses. As nurses are at risk of mental health issues, they need to protect and promote their mental health.
Hence, this post brings the eleven most effective ways to promote mental health and prevent mental health issues.
Practice Gratitude
Human tendency is to overlook the good things and focus more on the negative things. This negative evaluation of life and pondering on the negative aspect of life lead to mental instability. The Mantra for good mental health is to count your blessings and not your problems. To have good mental health always look towards the positive aspect of your day and extend your gratitude for having it. practicing gratitude helps in strengthening the mental balance. For a start, you can express your gratitude to God for blessing you with any one thing in life for example Your parents, your friends, etc.
Exercise
Exercise is a great way to uplift mental health as it regulates the levels of norepinephrine, serotonin and cortisol (which is also known as stress hormone). The physical activity helps in alleviating the symptoms of depression and anxiety. A pilot study conducted on college students revealed that aerobic exercises alleviates subclinical depressive symptoms and perceived stress. A study reported that people who exercise have 1.5 fewer days of poor mental health a month, compared to people who do not exercise. It also revealed that exercising for 45 minutes three to five times a week was associated with the biggest benefits.
So, nurses should definitely include any form of exercise (Aerobic, dancing, jogging, walking, swimming etc) in their weekly routine to boost their mental health.
Schedule time for yourself
Time is the key to pursuing anything but, often nurses forget to take out some time to rejuvenate their mental health. Mental health is often neglected by nurses because, most of the time, they just want to lie down and doze after work to relieve physical exhaustion. Mental health cannot flourish until it is acknowledged hence, nurses should keep time in their schedule to take care of their mental health. The scheduled time should be utilised to perform activites that promote mental health like exercise, meditation, pursuing hobbies, etc.
Socialize
Socializing with others can work as a tonic for mental health as a conversation with like-minded people releases pent-up emotions. Nurses can utilize their time to communicate with others instead of just dozing off the whole day after work. A healthy talk helps in exploring others’ perceptions, beliefs, cultural values, and many things which help in opening up one’s mind. Socializing with others allows sharing feelings with others and getting suggestions to solve conflicts. The sense of belongingness that comes with socialisation helps in the promotion of mental health.
Sufficient sleep
At the end of the day, sleep is necessary to replenish burned-out cells and tissues. Scientific evidence has revealed that sleep is beneficial for both physical and mental health. adequate sleep helps the brain to process emotional information and strengthen cognitive functions. On the other hand lack of sleep is associated with distress. Nurses can have enduring mental health by following a proper sleep routine to get quality sleep. Quality sleep can be ensured by following proper sleep hygiene.
Nurture spiritual beliefs
Spirituality provides a connection with something that is supreme to us and enhances one’s sense of belongingness to a certain spiritual community. The feeling of belongingness satisfies the need for love and affection which aids in the promotion of mental health.
The chaos of everyday life situations disrupts nurse’s mental harmony. Spiritual beliefs help in dissolving the chaos by providing peace. A review finds that spirituality is related to better mental health (less depression, lower stress, less anxiety, greater well-being, and more positive emotions).
Healthy diet
A healthy mind rests in a healthy body hence taking care of the body is essential to have good mental health. The best way to achieve body and mind harmony is by eating a healthy and balanced diet. Adequate nutrition not just provides physical strength but helps in the growth and development of the brain also. Certain food items specifically helps in boosting mental health and reducing distress. A review found that several healthy foods such as olive oil, fish, nuts, legumes, dairy products, fruits, and vegetables help in reducing depressive symptoms. Nurses can promote their mental health by including such food items in their diet.
Self Care
Nurses provide care to others but, “you can’t pour from an empty cup” hence, taking care of themselves is vital for nurses. Self-care involves all the practices that enhance well being like hygiene, exercise, nutrition, etc. Self-care aids nurses to rejuvenate their capability of rendering compassionate care. By, practicing self-care, nurses can easily keep a sound mind as it helps in reducing stress.
Laugh
The easiest way to achieve optimal health is laughter. There are many benefits of laughter like regulation of serotonin and norepinephrine, alleviation of depression, stress and anxiety, and endorphin secretion which induces pleasure and relaxation of mind, etc. Nurses can utilize this free-cost nonpharmacological way to improve the quality of their mental health. One can enjoy a natural laugh by watching humor-based videos and by involving with friends who have a good sense of humor. Another way to increase mental well-being is by participating in laughter therapy sessions.
Resolve the unresolved
A little walk can be made difficult by adding extra weight on the luggage and the best way to enjoy the walk is by shedding the extra weight. Road to mental health is just like the little walk which can only be enjoyed by removing the burden of conflicts. The easiest way to resolve conflict is directly confronting the person with whom you have misunderstanding. To have a good mental health make it a rule to solve out your issues daily and go to bed with empty mind.
Practice meditation
Like physical fatigue mind also lacks strength after a hectic shift, and meditation can bring peace to mind in such situations. Meditation is proven way to have an enduring mental health. Meditation is proved to increase self awareness, attention, concentration and reduce anxiety. Nurses can practice meditation to have enduring mental health.
The nature of nursing profession put nurses at risk of health issues. Mental health problems like depression, distress and anxiety are common among nurses. Mental health issues affect nurses health as well as it compromises the quality of care. Hence, nurses are required to look after their mental health by practicing things that soothe their mind. Proper time management and more focus on self care, exercise, laughter and meditation can ensure good mental health for nurses.
