First of all, I want to say that I am not a mental health professional. I was a high school social studies and education teacher for 34 years, and I am certified in Mental Health First Aid, but still, these suggestions are only personal opinion and do not represent professional advice.
• The first recommendation deals with sleep. Most professionals recommend eight hours of sleep per night for adults. More than eight hours can lead to depression or at least sluggishness. Less than eight hours can cause anxiety or nervousness. However, I maintain that the dream does not have to be completed in a block of time. Personally, I sleep about three hours, work on projects for an hour or two, sleep an hour or two more; then I take a nap or two during the day when I’m tired. Sometimes naps last an hour, sometimes just ten minutes. I think the key is to sleep when your body tells you that it needs to rest. Of course, I am semi-retired and my schedule may not work for most professionals.
• A mindful diet is helpful for mental stability. I recommend a diet high in omega-3 fatty acids. These can include most nuts and seeds, but the most helpful are walnuts, sunflower seeds, ground flax seeds, and soaked chia seeds. I like to soak my chia seeds in milk overnight and that combination ends up like a tapioca pudding. Cold-water fish provide substantial omega-3 fatty acids: sardines, salmon, trout, char, and herring lead the parade in this area. Avocado is another useful food in this area. Low-fat proteins are helpful, including beans, chicken, fish, and turkey. Of course, a diet based on fruits and vegetables is important, and finally, probiotics are useful for digestion. Those can include pickles, sauerkraut, and yogurt.
• Another important step includes respect: respect yourself, treat yourself and value yourself. Find a hobby like fishing; Go to a nice restaurant or to the movies once a month, keep a journal of your thoughts, or even go shopping.
• Exercise is another important aspect that boosts your self-esteem and overall mental health. A walk in the fresh air, especially in a park or in the woods, providing fresh air, strength and sunshine can provide much-needed vitamin D to avoid depression.
• Finally, it is helpful to interact with others face to face. The conversation can provide a feeling of value. It is beneficial to put down your smartphone and deal with people in person.
These five keys will not guarantee good mental health, but they will go a long way toward that end.
