“Psychological health has a huge impact on the quality of our life, productivity and relationships with others,” says V. Ivanauskaitė.
2. Maintain work-life balance
Many people avoid setting clear boundaries between work and personal life, ignoring the importance of this balance. After hours, many work at home, unable to tear themselves away from technology, checking work-related information at any time of the day. The lack of boundaries can lead to exhaustion and make everyday life difficult.
“Everyone can create a healthy rhythm of life by setting clear boundaries between work and personal life. This will not only prevent burnout, but will also ensure that both work and personal life are given enough energy and attention,” she says.
Setting clear boundaries helps to avoid excessive stress and fatigue, which can negatively affect psychological health. Specialists recommend setting a strict regime of working hours and rest, not participating in discussions about work after it ends, and not thinking about the tasks you have to do the next working day.
“Clearly defined boundaries between work and personal life help to maintain stability and balance in our lives, ensuring efficient work and rest time,” says V. Ivanauskaitė.
3. Practice stress management techniques
Stress is an inevitable part of everyday life, but it is important to be able to respond effectively to it. V. Ivanauskaitė states that in order to manage stress, you can learn, for example, to practice breathing exercises and engage in meditation.
“Stress management techniques are useful skills that can be used by anyone who wants to better control their emotions and overcome stress in everyday life. Everyone can find appropriate and acceptable stress management methods that will meet individual needs and help form a healthy approach to life’s challenges,” says the KTU psychologist.
It is worth emphasizing that regular practice of stress management techniques can have long-term positive effects on psychological health. Discovering stress management techniques that work for you and incorporating them into your daily life can increase your emotional resilience.
V. Ivanauskaitė reminds that stress management methods are very individual, and what works for one person may not work properly for others, so it is necessary to find the most effective method for yourself.
4. Take short breaks during work
Breaks are an inevitable part of effective work. By taking short breaks during the working day, you can improve your productivity, so V. Ivanauskaitė suggests not forgetting to step away from work and rest for a while.
“Give yourself a short break – take time for a walk or engage in an activity that relaxes you. Breaks will not only give you energy, but also increase work productivity”, says V. Ivanauskaitė.
According to the psychologist, breaks will not only help prevent fatigue and maintain concentration, but can also increase mental resources and provide motivation for further work.
5. Seek professional help
If you are facing challenges, feel that it is becoming difficult to take care of your own psychological health, do not be afraid to seek help from specialists. V. Ivanauskaitė emphasizes that sometimes it is difficult to overcome anxiety or stress alone, so the help of specialists can be very valuable.
Psychological health requires constant care. Sometimes you may feel powerless to overcome the difficulties that arise, but working with professionals can help you find solutions that will improve your psychological health.
Don’t be afraid to seek help if you need it – it can be the first step towards feeling better. If you are experiencing emotional difficulties and need someone to talk to immediately, you can turn to someone you trust, such as a friend or family member. Also to emotional support services, mental health centers that provide free psychological consultations. The assistance provided will make it easier to overcome the challenges and strengthen psychological resilience.
6. Nurture friendships
Create social connections with those around you by actively communicating and participating in various activities. Psychologists recommend participating in various community events and volunteering. It will allow you to acquire new skills, make friendships, develop empathy. In addition to promoting community, these activities also contribute to personal growth and reduce stress levels.
According to V. Ivanauskaitė, active participation in social activities will not only provide emotional support, but also reduce the feeling of isolation.
“Connections with relatives and friends strengthen our psychological state. I have no doubt that nurturing close relationships with those around you is an investment in emotional well-being,” says V. Ivanauskaitė.
The KTU psychologist believes that fostering social relationships is an essential element of emotional security. Research supports this – especially close friendships that provide social support can protect against mental health problems, and these benefits are felt throughout life.
7. Communicate openly
According to V. Ivanauskaitė, it is especially important to create a positive work environment in which open communication on psychological health issues is encouraged.
Encourage each other to seek help, show understanding to your colleagues, so that you overcome the difficulties that arise more easily. Only constant cooperation and support will help create a favorable working environment.
A collective sense of responsibility and open communication in the work environment are essential factors that will help ensure good psychological health at work.
8. Set realistic goals
In order to reduce fatigue, increase motivation and self-confidence, it is necessary to set realistic goals, dividing tasks into smaller ones and determining their importance.
“Set realistic goals: break down tasks into smaller tasks, achievable goals, and priorities based on importance and urgency. Setting realistic expectations helps to reduce the feeling of overwork, increases motivation and self-confidence,” says V. Ivanauskaitė.
She recommends setting your goals as realistic as possible so that you can reach them more easily and feel more confident at the same time.
9. Give yourself a mental health day
If you notice signs of overwork, don’t hesitate – take a break from work and spend time improving your psychological health. According to the KTU psychologist, this will help you regain balance, rest and, most importantly, strengthen your psychological health.
It is important to take care of yourself – both your physical body and your psychological health. A psychological health day will help you relax, get rid of negative thoughts and reduce stress.
V. Ivanauskaitė believes that by devoting time to our psychological health, we can rearrange our priorities, delve into our feelings and recover from stressful situations. During the mental health day, psychologists also recommend reading books, spending time with friends or engaging in other activities that interest you.
10. Take care of your sleep quality
The quality of sleep is also very important for maintaining mental health. According to V. Ivanauskaitė, you should make sure that you sleep from 7 to 9 hours every night, following a consistent sleep schedule.
“Sleep quality directly affects our mental health and productivity. Only quality sleep gives the brain the strength to recover and function at full capacity. Adequate rest improves mental performance, mood and concentration,” she says.
The KTU psychologist adds that scientific research confirms that there is a connection between sleep, brain activity and emotional processes, so a good quality of sleep improves not only mood, but also cognitive functions – thinking, memory, concentration.
