Psychohygiene refers to all measures that contribute to maintaining or consolidating mental health and thus preventing stress-related mental illnesses. Through psychohygienic measures, the patient becomes more resilient, i.e. more resistant to private and professional stresses, and at the same time optimizes his active stress management.
Instructions for psychohygiene
- Live in harmony with yourself. Every person has certain character traits by nature. Think about it, get to know yourself better and live a life that suits your nature. Thus, get to know your strengths and optimize them.
- Laugh heartily every day, because laughter is healthy. An old proverb says: “Laugh and the world laughs with you, cry and you cry alone. “Take it upon yourself not to get upset about trifles, because that only leads to bitterness and ultimately to a negative attitude towards life. Also, a deliberate several minutes of laughter exercise makes us happier – it can be the appropriate weapon for previously inscrutable stressful situations.
- Remember the old pilgrim’s prayer: “Give me the serenity to accept the things I cannot change. Give me the strength to change the things I can. And give me the wisdom to distinguish one from the other.” With this attitude, it is easier to approach problems calmly. Develop hope, strength and perseverance to face daily challenges and you will benefit. And never forget – there is only one important reality for you – the here and now.
- Nurture your friendships. Your friends are the best insurance against stress and loneliness. In doing so, choose only friends with whom they feel comfortable. A friendship perceived as toxic is a power robber.
- Think positively. Rejoice even in small successes – learn to appreciate them. Go ahead and have a friendly self-talk. Accept praise and also pass on praise. The one who gives and praises, wins more than the recipient.
- Take 30 to 40 minutes every other day to be moderately physically active. Do not engage in competitive sports, it is enough to take a long walk or ride a bike. Regular exercise often improves mood, concentration and the ability to solve problems. When outdoors, choose places as close to nature as possible. Studies show that the Japanese “Shinrin-yoku” (so-called forest bath), that is, an extensive walk in a treed area, reduce blood pressure and serum cortisol levels, as well as improve the functions of the immune system.
- Avoid, as far as possible, stress and noise. They put a strain on the regulatory systems of the entire body. Create relaxation periods and lead a life in harmony with itself. Optimal for this would be to learn relaxation techniques, such as meditation, autogenic training, progressive muscle relaxation according to Jacobson, music training, yoga, etc.. With a meditation they learn to love silence. A silence free from extensive overthinking (overthinking).
- Aim for regular and adequate sleep. Restful night sleep is very important for the optimal functioning of the immune system. Ideally, sleep between 7 and 9 hours (young adults 18-25 years: 7-9; adults 26-64 years: 7-9; seniors ≥ 65 years: 7-8). According to individual genetic predisposition, there may be deviations in these “ideal sleeping hours”.
