First of all, I want to say that I am not a mental health professional. I am a high school social research teacher and 34 years of education. I have a mental health first aid certification, but these suggestions are only personal opinions and do not represent professional opinions.

• The first recommendation involves sleep. Most professionals recommend that adults sleep 8 hours a night. More than eight hours may cause depression or at least dullness. Less than eight hours may cause anxiety or tension. However, I don't think sleep does not have to be completed in a time period. Personally, I slept for about three hours, working on one or two hours of work, and sleeping for an hour or two; then I slept once or twice during the day and I was tired. Sometimes naps last an hour, sometimes only ten minutes. I think the key is to sleep when your body tells you that you need a break. Of course, I am half-retired, and my schedule may not work for most professionals.

• Conscience diet helps to maintain mental stability. I recommend eating omega-3 fatty acids in your diet. These can include most nuts and seeds, but the most helpful are walnuts, sunflower seeds, ground flaxseed and soaked Chia seeds. I like to soak my Chia seeds in milk overnight, and this combination ends up resembling a tapioca pudding. Cold water fish offers a large amount of omega-3 fatty acids – sardines, squid, squid, charcoal and squid leading in this area. Avocados are another beneficial food in the area. Low-fat protein is very helpful, including beans, chicken, fish and turkey. Of course, diets that feed on fruits and vegetables are important, and finally probiotics help digestion. These can include kimchi, sauerkraut and yoghurt.

• Another important step includes respect – respect yourself, be kind to yourself, and value yourself. Find a hobby like fishing; go to a nice restaurant or movie every month, record your thoughts, and even go shopping.

• Exercise is another important aspect of supporting your self-esteem and overall mental health. Outdoor walks, especially in parks or woods – provide fresh air, strength and sunlight to provide much-needed vitamin D to avoid depression.

• Finally, it is helpful to have face-to-face communication with others. Conversation can provide a feeling of worthwhile. It is beneficial to get off the smartphone and deal with people.

These five keys do not guarantee good mental health, but they will go a long way.

Five key to good mental health was originally published on Spring