If you live diligently, there will come a moment of burnout. It can even lead to depression, anxiety, and other mental health risks. To avoid this, it is important to establish a 'healthy routine' in daily life. Based on data from the Ministry of Health and Welfare and the National Health Insurance, we explore four good behaviors for maintaining mental health.

 

Enjoy outdoor activities and bask in the sunlight

 

It is good to regularly engage in outdoor activities, including walks. For example, when experiencing severe depression, lethargy, anxiety, or fatigue, one may not want to go outside. However, staying indoors only can worsen these symptoms. Sunlight exposure activates a sleep hormone called melatonin, which can help improve insomnia, so it is beneficial to get at least 15 to 20 minutes of sunlight.

 

Meditation focusing on 'right here'

 

Meditation is effective in managing mood disorders such as depression. It is an act that helps maintain calmness in situations of heavy burden or stress. Do not worry about your posture; simply close your eyes and focus your awareness on your breathing. As you inhale, concentrate on which part of your body the breath enters, and begin three comfortable breaths at your own pace. After finishing the breaths, continue to observe your breathing. Focus on your breath within a time frame of about 1 to 3 minutes, depending on what is permissible.

Doing my favorite hobbies

 

Hobbies that breathe life into us are like friends. They provide comfort during difficult or gloomy times and help us regain the strength to challenge ourselves again. Hobbies are especially beneficial for mental health, as the brain's role in experiencing pleasure is related to the 'pleasure center.' If you gain a special sense of satisfaction from a hobby activity, that joyful memory is stored in the 'reward center' after passing through the brain's pleasure center. The dopamine released during enjoyable activities directly stimulates the reward center, helping us feel pleasure.

 

Consistent exercise

 

There is no need to engage in excessive exercise when improving mental health. Even light exercise can help alleviate our depression. Light stretching at work or at home can also be beneficial for mood improvement. An article published in the official journal of the International Society for Behavioral and Neural Sciences, 'Neuroscience and Biobehavioural Reviews,' reports that mild to moderate exercise is associated with a reduced risk of developing depression. While high-intensity exercise does not lower the risk of depression, moderate physical activities such as gardening, golf, and walking are also reported to reduce the risk. In particular, the risk of developing severe mental illnesses, including psychosis and schizophrenia, was found to decrease by about 27%.

 

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Getting sunlight while engaging in outdoor activities.

Vitamin D. is not the only thing related to it.

 

Burnout syndrome also helps a lot.