There are methods to avoid mental illness

Avoiding mental illness can be achieved through maintaining a regular schedule, cultivating healthy social relationships, moderate exercise, learning stress management skills, and regular psychological self checks.

1. Regular sleep schedule

Maintaining a stable biological clock helps regulate the balance of neurotransmitters in the brain. It is recommended to set a fixed bedtime and wake-up time to ensure 7-9 hours of sleep per day. Lack of sleep may affect emotional stability, and long-term staying up late is associated with symptoms of anxiety and depression. Establish a relaxation habit before bedtime, avoid using electronic devices before bedtime, and create a quiet and dark sleeping environment.

2. Healthy socialization

Positive interpersonal interactions can stimulate the secretion of oxytocin and relieve psychological stress. Regularly communicate face-to-face with family and friends, participate in interest community activities, and avoid long-term self isolation. Social support systems can buffer the impact of stress events, and the persistent presence of loneliness may increase the risk of mood disorders. Pay attention to identifying consumptive interpersonal relationships and adjust them in a timely manner.

3. Moderate exercise

Engaging in 3-5 aerobic exercises per week can promote the release of endorphins. Moderate intensity exercises such as brisk walking and swimming should last for more than 30 minutes each time. Exercise can lower cortisol levels, improve hippocampal function, and have a protective effect on preventing depression and cognitive decline. The form of exercise should be based on one's ability to avoid the physical burden caused by overtraining.

4. Stress Management

Master techniques such as mindfulness breathing and progressive muscle relaxation, and set aside 10-15 minutes for meditation practice every day. Establish a reasonable time management system to break down big goals into executable small tasks. Identify one's own stress signals, such as continuous tension or irritability, and take timely regulatory measures to avoid being in a chronic stress state for a long time.

5. Psychological Self Inspection

Conduct monthly emotional state assessments, recording key indicators such as sleep quality and emotional fluctuations. Pay attention to warning signals such as decreased interest and decreased energy that persist for more than two weeks. Standardized psychological scales can assist in screening and seek professional evaluation when abnormalities are detected. Early identification of psychological sub-health status can help with timely intervention.

Pay attention to supplementing deep-sea fish, nuts, and other foods rich in omega-3 fatty acids in daily diet, and limit the intake of refined sugars and trans fats. Cultivate soothing hobbies such as calligraphy and gardening, and avoid long-term exposure to negative information. Set rest intervals in the work environment, and get up and move around for 5 minutes every hour. When experiencing persistent psychological discomfort, it is recommended to seek professional evaluation from a mental health specialist and not avoid seeking medical attention. Preventing mental illness requires establishing a long-term healthy lifestyle, rather than temporary measures.