Mental Health & Self-Care - Practical Approaches to Protecting Your Mental Well-being
You can learn scientific methods and practical self-care techniques for coping with daily stress and anxiety and maintaining mental health.
The Importance of Mental Health and Self-Care
In modern society, we are surrounded by various stress factors such as work, relationships, and information overload. According to the World Health Organization (WHO), mental health is not simply the absence of mental illness but a state where one can realize their abilities, cope with daily stress, and work productively.
"Self-care" is essential for maintaining mental health, which involves caring for yourself before problems become serious. Self-care involves noticing stress and emotional changes and maintaining mental and physical balance by practicing appropriate coping methods. By incorporating scientifically proven methods such as cognitive behavioral therapy, mindfulness, and Buddhist wisdom into daily life, anyone can protect their mental health.
Recommended Books
The books introduced here are excellent works that allow you to learn about mental health and self-care from both theoretical and practical perspectives. They feature content that is easy to practice in daily life while based on expert knowledge.
Self-Care Toolbox
This book provides specialized self-care methods such as cognitive behavioral therapy and mindfulness as 100 specific practical exercises. The author, with over 30 years of experience as a clinical psychologist, introduces abundant methods to choose from depending on the situation, from awareness of stress to organizing emotions and improving thought patterns. By knowing what you can do yourself before relying on professionals, you develop the ability to flexibly cope with daily stress.
- Self-care is a practical skill for performing professional psychological therapy on yourself
- Noticing stress is the first step toward appropriate coping
- Multi-faceted approaches including body, feelings, thoughts, and connections with others are effective
- The secret to continuation is not aiming for perfection but gradually working on what you can do
Emi Ito, a clinical psychologist with over 30 years of experience, introduces specialized approaches such as cognitive behavioral therapy, mindfulness, and schema therapy as 100 workouts anyone can do. It is rich in specific methods to choose according to the situation, such as awareness of stress, body-based care, and thought organization. It won the Mental Health Book Award 2022 and is highly regarded as an introductory book for self-care.
The Mental Health Management Encyclopedia
This book allows you to systematically learn scientifically proven coping methods for mental problems that everyone experiences, such as mood swings, anxiety, and stress. Written by a British clinical psychologist for readers around the world, it is a bestseller translated in 37 countries. It is rich with specific techniques that can be practiced in daily life, allowing you to gain knowledge and methods for understanding and appropriately caring for your mental state.
- Mental problems can happen to anyone, and learning coping methods is important
- You can control your emotions with scientifically-based methods
- There are specific solutions for mental challenges unique to the social media era
- Incorporating expert knowledge into daily life can enhance mental resilience
一番大切なのに誰も教えてくれない メンタルマネジメント大全
ジュリー・スミス, 野中 香方子 / 河出書房新社 / 2023-02-25
『どうして今まで誰も教えてくれなかったのでしょう？』 ――世...
A book by British clinical psychologist Dr. Julie Smith that systematically compiles coping methods for mental problems everyone experiences, such as mood swings, anxiety, stress, and loss of confidence. Translated into 37 countries worldwide, it is packed with practical advice based on scientific evidence. It also addresses mental problems specific to the SNS era, covering the mental knowledge modern people need.
The Practice of Not Reacting
This book reinterprets Buddha's teachings for modern people and provides practical thinking methods to eliminate worries and anxiety. It reveals that much of our suffering comes not from events themselves but from our mind's 'reactions' to them, and teaches practical methods to suppress reactions. It contains universal wisdom applicable to contemporary concerns like stress in human relationships and overreaction on social media.
- The cause of worry is not the event but the mind's reaction to it
- By developing the ability not to react to emotions, you can maintain peace of mind
- Stopping judgment and comparison is the key to liberation from unnecessary suffering
- Buddhist teachings can be utilized not as religion but as a rational methodology for organizing the mind
反応しない練習 あらゆる悩みが消えていくブッダの超・合理的な「考え方」: あらゆる悩みが消えていくブッダの超・合理的な「考え方」
草薙龍瞬 / KADOKAWA / 2015-07-31
悩みは「消す」ことができる。そしてそれには「方法」がある――...
A practical book by monk Ryushun Kusanagi that reinterprets Buddha's teachings for modern people. Many of our troubles arise not from events themselves but from our "reactions" to them. This book teaches specific thinking methods for calming the mind without being swept away by emotions. It provides particularly effective perspectives for those troubled by overreaction on social media or stress in relationships.
Stress-Free Complete Guide by a Psychiatrist
This book comprehensively explains coping methods for stress that occurs in all aspects of life from a psychiatrist's perspective. It presents specific action plans based on scientific evidence for a wide range of themes including relationships, work, health, and sleep. It contains not only theory but abundant methods that can be practiced starting today, serving as a comprehensive guide for stress management.
- Stress can be significantly reduced with appropriate knowledge and action
- Lifestyle habits such as sleep, exercise, and diet form the foundation of mental health
- Relationship stress can be addressed with specific communication techniques
- The accumulation of small actions is the best way to protect mental and physical health
精神科医が教える ストレスフリー超大全 ―― 人生のあらゆる「悩み・不安・疲れ」をなくすためのリスト
樺沢 紫苑 / ダイヤモンド社 / 2020-07-02
☆ずーっと売れ続けて超ロングセラー 32万部突破! ! ★い...
Psychiatrist Shion Kabasawa comprehensively explains coping methods for stress that arises in all aspects of life, including relationships, work, private life, and health. While based on scientific evidence, it features specific action plans that can be put into practice immediately. You can learn comprehensive stress countermeasures from improving lifestyle habits such as sleep, exercise, and diet to changing thinking patterns.
Summary
Mental health self-care is not something only special people need. Properly coping with daily stress and maintaining mental health is an important life skill for everyone. Through the books introduced here, find self-care methods that suit you and put them into practice to live a more fulfilling daily life.