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Hamza Mental Health

This document provides tips and resources for improving mental health. It recommends checking depression and anxiety scores on the NHS website. Practical tips include practicing gratitude, mindfulness, meditation, setting challenges, improving physical health through diet, exercise, sleep, social connection, time in nature, and kindness. Links are included to videos on meditation, diet, and improving mental health through positive thinking.

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hoangan01238
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68 views3 pages

Hamza Mental Health

This document provides tips and resources for improving mental health. It recommends checking depression and anxiety scores on the NHS website. Practical tips include practicing gratitude, mindfulness, meditation, setting challenges, improving physical health through diet, exercise, sleep, social connection, time in nature, and kindness. Links are included to videos on meditation, diet, and improving mental health through positive thinking.

Uploaded by

hoangan01238
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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😄

Mental health guide


Go to NHS website and check your:

Depression score

Anxiety score

Link to the video:

https://www.youtube.com/watch?v=2E6cg8c0M38&list=PLM0D4OaX7tIaOplu
EZXdH6TaZYOt8Aa7Z&index=6

Source of depression:

Lack of purpose

Instant gratification habits

Source of anxiety:

Past experiences which put us in a fight or flight state

We should be grateful for depression and anxiety, since they are there to help us
change.
Book “the magic of thinking big”:
https://drive.google.com/drive/folders/1YNCiKAFb71ivVH_H9NAp0tKSgG97B8AF?
usp=sharing

Practical things I can do to improve my mental health:

Gratitude: The act of forcing your brain to think positive thoughts

Send friends grateful messages

Mental health guide 1


Write 5 gratitudes down every morning

Mindfulness (helps being present and truly enjoying experiences)

Change the way I use my phone (watch less mindless content, watch more
full-length educational videos)

Meditation Hamza video https://www.youtube.com/watch?v=N0tY-


TaEEQI&list=WL&index=1

The cycle of meditation:

1. Focus on breathing

2. Lose awareness (necessary!)

3. Regain awareness

4. Go back to breathing

Challenges (helps you enter the flow state):

Set a new challenge for every week (defined)

Set random small challenges throughout the week

Physical Health

Diet (Hamza video: https://www.youtube.com/watch?v=VXW7dpuxYzU)

Modern diets make us dumber and less present

Single ingredient meals

Less carbs, more meat and fat

Exercise

Exercise every single day, doesn’t have to be weightlifting

Sleep

Book: “Why We Sleep” by Mathew Walker

Morning Sunlight is crucial

Consistent wake-up and bedtime

Lower heart rate before bed (I personally do this by drinking chamomile tea
and doing some stretching

Social Connection

Mental health guide 2


Improve social skills

Talk to strangers regularly

Nature, Sunlight and Adventure

Discover new locations where you live (good way to implement: long
distance cardio)

Kindness

Being generous, givng more to people

Become the kind of man who is needed by other people

Ask yourself “What possible work could I do that would help other people?”

Mental health guide 3

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