SLEEP HYGIENE

Sleep is a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during rapid eye movement (REM) sleep, and reduced interactions with surroundings.

 

Importance of sleep

Sleep assumes a significant part in your actual wellbeing. For instance, sleep is engaged with the recuperating and fix of your heart and veins. Continuous sleep deficiency is connected to an expanded danger of coronary illness, kidney infection, hypertension, diabetes, and stroke. 

Maintain a regular sleep routine. Keep away from daytime snoozes. Snoozes decline the ‘Rest Debt’ that is so fundamental for simple rest beginning. At the point when we take naps, it diminishes the measure of sleep that we need the following evening – which may cause sleep discontinuity and trouble initiating sleep and may prompt insomnia and sleep deprivation.

Try not to remain in bed conscious for more than 5-10 minutes. Try not to stare at the TV, utilize the PC, or read in bed. At the point when you sit in front of the TV or read in bed, you associate the bed with wakefulness. The blue light from the screen can unfavorably influence your circadian cadence. Utilizing a cheap pair of blue light obstructing glasses 2 hours before bed has been appeared to improve the term and nature of rest. 

Drink caffeinated drinks with caution. The impacts of caffeine may keep going for a few hours after ingestion. Caffeine can part rest, and cause trouble starting rest. On the off chance that you drink caffeine, use it just before early afternoon. Keep away from improper substances that meddle with sleep. Cigarettes, liquor, and over-the-counter drugs may cause divided rest. 

Retain Clean and natural air. Exercise before 2 pm consistently. Exercise advances ceaseless rest. Thorough exercise flows endorphins into the body which may cause trouble starting rest. Have a tranquil, agreeable room. Have an agreeable pre-sleep time routine like a hot shower, shower or reflection.

MENTAL HEALTH PROFESSIONAL HEALTH

Mental health

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.

Throughout your life, if you experience mental health problems, thinking, mood, and behavior could be affected. Many factors contribute to mental health problems, including:

Biological factors, such as genes or brain chemistry, Life experiences, such as trauma or abuse and Family history of mental health problems.

 

Importance of Mental Health

Mental health and physical health are very closely connected. Mental health plays a major role in your ability to maintain good physical health. Mental illnesses, such as depression and anxiety, affect your ability to participate in healthy behaviors.

 

Maintaining Good Mental Health

An important part of keeping fit and healthy is to take care of your mental health. There are plenty of things you can do to help make sure you keep yourself mentally healthy. 

Sleep is really important for our physical and mental health. Sleep helps to regulate the chemicals in our brain that transmit information. These chemicals are important in managing our moods and emotions. If we don’t get enough sleep, we can start to feel depressed or anxious.

Eating well isn’t just important for our bodies, but it’s also important for our minds. Certain mineral deficiencies, such as iron and vitamin B12 deficiencies, can give us a low mood. Try to eat a balanced diet. If you find you’re a particularly stressed or anxious person, you should try limiting or cutting out caffeine as this can make you feel jittery and anxious.

Drinking and smoking aren’t things that we always associate with withdrawal symptoms, but they can cause some that impact your mental health.

Stress is often unavoidable, but knowing what triggers your stress and knowing how to cope is a key in maintaining good mental health. Try to manage your responsibilities and worries by making a list or a schedule of when you can resolve each issue. Often if you break down your worries and stresses and write them down, you realize that they are manageable. Try to avoid burying your head in the sand, and tackle problems face on. If you find you are having trouble sleeping, or are waking up thinking about all of the things that are stressing you out, write them down and reassure yourself that you can deal with them in the morning.

 

Activity and exercise are essential in maintaining good mental health. Being active not only gives you a sense of achievement, but it boosts the chemicals in your brain that help put you in a good mood. Exercising can help eliminate low mood, anxiety, stress and feeling tired and lazy.

Try to make time for doing the fun things you enjoy. If you like going for a walk, painting or a specific TV show, try to set aside time to enjoy yourself. If we don’t spend any time doing things we enjoy, we can become irritable and unhappy.

Make an effort to maintain good relationships and talk to people whenever you get the chance. Having friends is important not just for your self-esteem but also for providing support when you’re not feeling too great. Helping others isn’t just good for the people you’re helping; it’s good for you too.

One of the most important ways to keep yourself mentally healthy is to recognize when you’re not feeling good and to know when to ask for help. There’s no shame in asking someone for support if you’re feeling low or stressed. Everyone goes through patches where they don’t feel as good as they should. You can try speaking to your friends or family.

Mental Distress

Mental distress (or psychological distress) is a term used, by some mental health practitioners and users of mental health services, to describe a range of symptoms and experiences of a person’s internal life that are commonly held to be troubling, confusing or out of the ordinary.

Signs and symptoms of mental illness can vary, depending on the disorder, circumstances and other factors. Mental illness symptoms can affect emotions, thoughts and behaviors.

Signs and symptoms include feeling sad or down, confused thinking or reduced ability to concentrate, excessive fears or worries, or extreme feelings of guilt, extreme mood changes of highs and lows, Withdrawal from friends and activities, Significant tiredness, low energy or problems sleeping, detachment from reality (delusions), paranoia or hallucinations, inability to cope with daily problems or stress, trouble understanding and relating to situations and people, Problems with alcohol or drug use, major changes in eating habits, sex drive changes, excessive anger, hostility or violence, suicidal thinking etc. 

 

The above-mentioned symptoms are commonly found in mental health professionals because they take back to back sessions and hear a lot of sad, unpleasant pasts and stories of their clients, which keep triggering them or haunting them now and then, and being a human one can’t stay positive and keep on motivating with the same energy. 

While they think of their clients, they might end up ignoring their mental health and only think about how to sympathize with them and sort their problems. Sometimes client problems might mix up with their personal life and affect in some ways possible.

 

MANAGING MENTAL HEALTH FOR PROFESSIONALS

Taking a break from professional life once in 6 months will help them clear their minds.

Professionals should not work continuously which might affect them both mentally and physically. Instead, they can go for a short walk or spend some time alone in the fresh air. 

They should make sure to not mix up their professional stress into personal space or family issues. They can talk to others in the same professional which might help to clear out any sort of disturbances going on in their minds. Maintaining a good lifestyle and healthy diet. Me-time is also another important factor. As the ongoing pandemic has started, now the mental health professionals are available virtually as well which is occupying all of their time as well to attend the sessions every hour in the day. 

 

In conclusion, not having some private space, and getting exposed to the computer screen and listening to different kind of mental problems by the clients which are sometimes silly and sometimes deeper than they look can be the reason for them to be disturbed, because all the stories they hear are filled with negativity, violence, molestations, abuse and whatnot.

These could be the main and possible reasons for mental health professionals to be distressed. Therefore, mental health professionals also will need some time to relax to make their minds free from all the negative things they have heard, to come out of that negativity and then have a pleasant start to their day with new clients.

 

                                              

 

                                                                              SAI SIDHVIJA TRIPURANA

                                                                  (Christ University, Kengeri Campus)

                                                                                         Intern at wings within