Strengthen your mental health

“The best thing you can do for yourself is to be happy in your own skin”, says Paolazzi. Of course it is easier said than done. It takes practice to admit your own weaknesses and accept that there are highs and lows in life. “Learn to laugh about your mistakes and focus on your strengths.”

Tip: Every evening, write down three things that you’ve done well. For example, if you made a good impression in a meeting or made a tasty pasta sauce. And note down three things that you are grateful for. This exercise opens your eyes to the things that make you feel good.

“Keep moving,” says Paolazzi. as exercise and sport are proven to lift the spirits. Exercise reduces levels of stress hormones cortisol and adrenaline and in return stimulates the production of endorphins and serotonin. Sport also increases performance and boosts self-confidence.

Tip:  You don’t necessarily have to take up jogging or aerobics – any kind of exercise does you good. Choose something that you enjoy. And try to get more exercise in your daily routine. Take the stairs instead of the lift and ride your bike instead of driving.

Studies show that friendships are important for your health and help to reduce the risk of depression. Socialising with other people also influences how we see ourselves. “People respond directly to us,” says Paolazzi. If you smile at someone, they will smile back. And that boosts our confidence.”

Tip:  Make a conscious effort to plan time with friends, colleagues and family – even if it involves some effort after a long day at work. And go out into the world for a day wearing a smile on your face. See how people react.

Various studies have shown that fruit and vegetables improve mental well-being, vitality and motivation. For example, antioxidants in fruit protect the body against free radicals. A healthy gut also has a positive impact on our psyche, with the probiotics found in sauerkraut and yoghurt proven to have health benefits, for example. Iranian scientists have found that they restore the balance in the intestine and are said to reduce symptoms of depression.

Tip:  Although the connection between depression and good diet has not been fully proven, it is clear that our favourite food from childhood can make us just as happy today as it did in the past, because our brain associates experiences with the emotions felt at the time.

Fresh air and nature have a positive impact on our mental health. Various studies will back up what many people will tell you from their own experience. A 2019 study conducted by the University of Michigan showed that just 20 to 30 minutes of fresh air can dramatically reduce the levels of the stress hormone cortisol in the body – the healing power of nature.

Tip: combine strategies: Do sport outdoors, meet friends for a picnic or talk about your problems while going for a walk.

Our system needs rest so that it can relax and regenerate. However, as Paolazzi points out, “relaxation doesn’t mean sitting in front of the TV for hours on end.” There’s nothing wrong with a film night every now and again, but it is no substitute for conscious moments of relaxation. We underestimate the power of sleep. Most people need seven to eight hours of sleep – any less is simply not enough in most cases.

Tip:  Prioritise time off and enter it into your diary, whether it be a trip to the sauna, meditation or a massage. Taking mini breaks throughout the day also helps. Incorporate several one-minute breaks into your working day for example: Breathe in for four seconds and out for six. This extended exhalation activates the parasympathetic nervous system.

It helps if you stay curious and keep your mind active. This way you broaden your horizons and boost your self-esteem. Paolazzi says: “By learning something new, we stay inspired and it opens our eyes to other things in life.”

Tip:  Find something that you’d like to learn. A new language? Something about art? It doesn’t necessarily need to be a specific course: You could sign up for an online workshop, download an app or take a guided tour.

You’ll feel better if you are able to open up about your worries and anxieties. Just formulating your thought aloud helps to sort them. “But don’t assume that others will notice your state of mind”, warns Paolazzi. So you have to actively seek dialogue with others.

Tip:  speak to someone you trust. This might be your closest friends, but doesn’t have to be. Sometimes it’s easier to talk to someone who has a bit of distance.