If you live a healthy life, your mentality will not be bad

Our reporter Zhang Jian

Today’s young people are under increasing pressure. Although their living standards are much better than those of the older generation, the proportion of them suffering from depression and anxiety is higher than ever before. high. Hao Bin, director of the Mental Health Working Committee of the China Federation of Social Workers, told the "Life Times" reporter that young people in their twenties are in the transition stage of entering society and assuming personal, family, social and other responsibilities. Living conditions, social identity and The state of mind has changed dramatically. If during this process there is increasing pressure, excessive desire for achievement and fame and fortune, blind pursuit of material things, or tense interpersonal relationships, etc., it is easy to have problems in studies, work, life, and emotions, and even lead to psychological problems. obstacle. Therefore, young people should pay attention to mental health and pay attention to prevention and self-protection.

Not long ago, a study of more than 1,100 young people aged 18 to 25 published by the University of Otago in New Zealand in the journal "Frontiers of Psychology" found that sleeping well, exercising regularly, and eating more fruits and vegetables, vital to young people’s mental health and well-being. Another study from Canada's McGill University, published in the Journal of the American Medical Association, found that "social support" is critical for young people to have a good attitude: those who felt higher levels of social support around the age of 19, that is, With care and help from family and friends, symptoms of depression and anxiety are less likely to occur one year later; people with high levels of social support have an overall 47% reduction in depression and 22% reduction in anxiety; people who feel that they have a richer social support system , the chance of suicidal ideation is reduced by 40%.

Hao Bin said that people often think that maintaining mental health requires doing special things. These two studies show that in fact, as long as you live a healthy life and have harmonious interpersonal relationships, you can basically maintain a good mentality. For young people, no matter how busy they are on weekdays, they must lay down the four pillars of sleep, exercise, diet and social support to maintain mental health:

Sleep quality is more important than sleep duration. The above-mentioned research found that the strongest indicator of predicting young people's mental health and happiness is sleep quality, with sleep time between 8 and 12 hours per night, and people with better sleep quality are less depressed and have a higher sense of happiness. Hao Bin said that in the past, it was thought that adequate sleep time was enough, but research reminds that sleeping well is more important, as shown by being able to fall asleep quickly, not being easily woken up, rarely getting up at night, rarely staying in bed, and not feeling sleepy during the day. wait. Nowadays, young people often stay up late and catch up on sleep during the day and weekends, which leads to poor sleep quality. It is recommended to pay attention to sleep and maintain a regular schedule.

Move more. Hao Bin said that exercise promotes the release of endorphins, which are the material basis for us to feel happy and calm. When the release level is high, it helps regulate emotions and enhance happiness. Multiple studies have shown that regular moderate-intensity physical exercise can even have therapeutic effects, relieving depression, anxiety, and more. But now many young people, even if they can do some exercise on the way to work, spend the rest of the time either sitting at work or lying in bed when they get home, which is very detrimental to their health and difficult to cheer up their mood. It is recommended to include "daily exercise" into ""Must-do", let the active body bring a positive attitude.

Eat more fruits and vegetables. Research has found that those who eat 4.8 servings (about 150 grams per serving) of fruits and vegetables every day have the highest happiness ; People who eat less than 2 servings or more than 8 servings a day have a lower sense of happiness. Hao Bin said that eating well is one of the foundations of a good mentality. Diet will affect intestinal flora, and the latter has been proven many times to Affects the secretion of neurotransmitters to regulate spirit and mood. Good eating patterns such as eating more fruits and vegetables, eating a diversified diet, and regular meals can reduce the risk of depression and improve mood. It is recommended that young people add fruits and vegetables to their meals. If conditions permit, Cook at home, order less takeout, and eat less high-fat and high-sugar foods.

Have people you can rely on. Social support refers to the spiritual or spiritual support given by all aspects of society, including family, friends, teachers, etc. Material support. Hao Bin said that feeling that you can rely on someone when you need help can greatly prevent psychological problems. No matter how strong a person is, it is impossible to live by himself alone. He needs to establish an interdependent relationship with the people around him, especially Mental dependence. It is understandable that young people should focus mainly on fighting for their careers, but they should also pay attention to establishing and maintaining necessary interpersonal relationships. This is not as complicated as imagined. The main points are: 1. Really care For those you care about, listen more and understand more, and control less; 2. Observe your emotions consciously, learn to control, and reduce impulses and conflicts; 3. Learn some interpersonal skills in communication, and know how to say the right words at the right time. It is also a matter of respect for others.