On the happiness podium, France arrived, in 2024, in 27th place. This is the ranking resulting from the global report on world happiness, published each year by the “Sustainable Development Solutions Network”, a United Nations entity.
In France, the issue of mental health affects one in five French people, said former Prime Minister Michel Barnier, during a visit to Vienna last October.
Although certain discomforts require the intervention of a professional, it is nevertheless possible to put in place a few routines to improve your psyche on a daily basis.
A psychoanalyst based in Nice, Christine Ganneval gives some simple advice to start the year off on the right foot.
Adopt a balanced routine
“Giving yourself a framework is reassuring, like with children”underlines Christine Ganneval. Offer yourself a good balanced daily routine secures. This involves regular sleep schedules, a healthy diet, and regular physical activity.
Because taking care of your mental health also means taking care of your physical health. “Moving stimulates the production of endorphins, which are part of the “pleasure neurotransmitters” helping to combat stress.”
Celebrate your small victories
For Christine Ganneval, it’s about setting realistic goals. “For example, making your bed in the morning, airing your house, in order to leave your environment clean and find it tidy when you come home in the evening”explains the psychoanalyst.
Create a living space that is decluttered, leaving room for new things. “That this is circulating is almost symbolic“, she continues.
Among the simple activities: cook, read, walk. “It’s up to you to find what makes you feel good and practice that activity.”
Practice mindfulness, a few minutes a day
Practice the mindfulness ten minutes reduces anxiety, improves concentration. It is not necessary to practice it for an hour a day. “Five minutes is enough to get started”comments Christine Ganneval.
This technique consists of refocusing on the present through your breathing, instead of anticipating the future or dwelling on the past.
“Try to be kind to yourself rather than criticizing yourself”adds Christine Ganneval. This involves small techniques like saying to yourself: “This thought is not objective, I’m going to try to turn it into something positive.”
Practicing gratitude, by noting the positive things that happened to us during the day, can also be a way of putting the negative at bay and putting the day into perspective in an optimistic way.
Take a step back
“At work, it’s important to be able to say no”explains Christine Ganneval, who admits that it is not always easy however.
“Take regular breaks”she advises. Combined with not focusing everything on the field of work alone, “but invest others champs of daily and develop projects for yourself or, why not, get involved in volunteer work.”
As soon as fatigue sets in permanently, remain vigilant and return the cursor to other areas of your life, such as family…
“Maintaining positive social connections, sharing good times with caring people, family and colleagues, expressing your emotions allows you to release your tensions.”
Lean on technology
Taking care of your mental health using technology is possible! Among the most used: the “Petit Bambou” application which offers programs around letting go, breathing, daily life and sophrology. Paid, it offers different subscription levels.
For those who would like to try mindful breathing, “RespiRelax+” allows you to perform breathing exercises lasting 3 to 20 minutes. A simple and effective tool to get started and gain a break.
When to consult
Taking care of your mental health also means understanding what this includes and recognizing the warning signs of unhappiness.
What is mental health? “It’s a balance, well-being, a way of approaching life, saying “well, it’s okay”explains Christine Ganneval. Feel good in your skin, in your body. This translates into “being happy”, going to work without feeling burdened, developing good social interactions… Of course, there can be some slack, but when things are going well, we have a capacity for resilience. According to the World Health Organization (WHO), mental health is an integral part of health: “There is no health without mental health.”
If discomfort persists over the long term and affects your daily life, it is important not to hesitate to consult a mental health professional.
Watch out for the warning signs, point Christine Ganneval. A lot of general fatigue, or when you feel that professional life is taking up too much space, when you are at home but your mind is elsewhere.
The psycom.org website offers a series of information on mental health in order to take daily action for yourself and for others.
