MENTAL HEALTH AND STRESS MANAGEMENT

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🌿 MENTAL HEALTH & STRESS MANAGEMENT

🧠 What Is Mental Health?

Mental health is your emotional, psychological, and social well-being.
It affects how you:

  • Think

  • Feel

  • Handle pressure

  • Make decisions

  • Build relationships

Good mental health means you can cope with challenges and stay balanced.


🌡 SIGNS YOU MAY BE STRESSED

You might be stressed if you feel:

  • Tired all the time

  • Irritable or angry quickly

  • Trouble sleeping

  • Difficulty focusing

  • Feeling overwhelmed

  • Headaches or body pain

  • Overthinking

  • Mood swings

These are normal but need attention.

🌈 EFFECTIVE WAYS TO MANAGE STRESS

1️⃣ Practice Deep Breathing

Try 4-7-8:

  • Inhale for 4 seconds

  • Hold for 7 seconds

  • Exhale for 8 seconds
    Reduces anxiety fast.

2️⃣ Take Regular Breaks

Working continuously increases stress.
Use the Pomodoro method:
25 minutes work → 5 minutes break.

3️⃣ Stay Connected

Talk to:

  • A trusted friend

  • Family member

  • Teacher or mentor

Sharing reduces emotional burden.

4️⃣ Move Your Body

Exercise doesn’t need to be intense:

  • Walk 15 minutes

  • Stretching

  • Light home workout
    Movement releases stress hormones.

5️⃣ Healthy Sleep Routine

Aim for 7–9 hours.
Avoid screens 30 minutes before sleep.

6️⃣ Reduce Phone & Social Media Time

Too much scrolling increases anxiety.
Try limiting usage, especially in the morning and night.

7️⃣ Maintain a Positive Environment

Keep your surroundings clean and organized.
A tidy space reduces mental load.

8️⃣ Practice Gratitude

Every night, write 3 things you are grateful for.
This shifts your mind from stress to positivity.

9️⃣ Eat Balanced Meals

Foods that help mental health:

  • Nuts

  • Fruits

  • Dark chocolate (small amounts)

  • Eggs

  • Whole grains

  • Water

Avoid too much caffeine or sugar.

🔟 Engage in Activities You Enjoy

Read, draw, listen to music, journal, cook — anything that relaxes you.

🧩 THINGS TO AVOID

  • Overthinking

  • Comparing yourself to others

  • Keeping problems inside

  • Negative people

  • Skipping sleep

💬 When to Seek Help

Get professional support if you feel:

  • Constant sadness for weeks

  • Panic attacks

  • Extreme anger

  • No motivation at all

  • You can’t manage stress alone

Talking to a psychologist, counselor, or therapist is a sign of strength — not weakness.

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