I have lost people to mental health and understand the devastating impact it can have. Mental health is an issue that affects us all, from the person struggling to their loved ones, friends, and colleagues. It's often shrouded in shame and stigma, making it difficult for people to seek help.
We must break the silence and take action to support struggling people. Mental health is not a weakness. It's a vital aspect of our overall well-being. We must have open and honest conversations, provide the support and resources needed, and create a more supportive and understanding society.
- Get enough sleep:
This one is harder than it seems, with many things vying for our attention. If you have been working all day, or you have kids or whatever the reason, you want some downtime, but it's hard to switch that Netflix series off or close that app.
Aim for 7-8 hours each night. A consistent sleep schedule can help regulate your body's natural rhythm and improve your overall mood and mental health. Insufficient sleep can lead to many mental health issues, including depression, anxiety, and irritability. It can also affect your ability to focus, learn, and make decisions. To improve your sleep habits, establish a regular sleep schedule, avoid caffeine late in the day and heavy meals before bed, and create a relaxing bedtime routine. This can include reading a book, listening to soothing music, or taking a warm bath.
Getting enough sleep is essential for good mental and physical health. However, for many people, stress and anxiety can make it difficult to fall asleep and stay asleep. The following are some tips for getting a good night's sleep and reducing the impact of stress and anxiety on rest.
• Create a dark and quiet sleeping environment: Try to make your bedroom as dark and quiet as possible. This means eliminating as much light as possible, including streetlights or light sources coming through the windows. It also means reducing noise, such as turning off electronics that make noise or using a white noise machine.
• Limit exposure to screens before bed: The blue light emitted from electronic screens can hinder melatonin production, making it harder to fall asleep. If you must use a screen, you can reduce the blue light by using a blue light filter on your device or glasses that block blue light. Say goodnight to screens for at least an hour before bedtime.
• Establish a bedtime routine: A consistent ritual can help signal your body that it's time to sleep. This can include activities such as reading, journaling, or listening to calming music.
• Limit caffeine intake: Caffeine can stay in your system for up to 8 hours, so try to avoid consuming caffeine after midday.
• Manage stress and anxiety: Stress and anxiety can make it difficult to fall asleep and stay asleep. Try to manage stress and anxiety by practising relaxation techniques such as deep breathing, meditation, or yoga. You can also consider seeking professional help if your stress and anxiety affect your sleep.
• Get comfortable: Make sure your mattress, pillows, and bedding are comfortable and supportive. Consider adjusting the room temperature to a comfortable level.
By following these tips, you can create a more conducive environment for sleep and ensure a good bedtime routine. This can make it easier to fall asleep and stay asleep, even during periods of stress and anxiety. However, It is also important to note that sometimes, despite our best efforts, we may still struggle with sleep. If you consistently have difficulty sleeping, it may be a good idea to consult a healthcare professional for advice.
2 . Exercise regularly:
That's right. Duat of those running shoes because regular physical activity can help reduce symptoms of anxiety and depression, improve mood, and boost self-esteem. Turns out those gym rats weren't so silly, because exercise can also help improve sleep, reduce stress, and increase feelings of well-being. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, at least 3-5 days a week. If you are new to exercise, start with a 10-minute walk and gradually increase the intensity and duration. Exercise can include jogging, swimming, dancing, and weightlifting. It's essential to find an activity that you enjoy and is accessible to you.
Exercise is an essential part of maintaining good mental health. Regular physical activity can help reduce symptoms of anxiety and depression, improve mood, and boost self-esteem. However, starting a new exercise routine can be challenging. Here are some tips for creating a healthy exercise habit:
• Start early: Establish an exercise routine as early as possible. This way, it becomes a part of your daily routine and is easier to stick to.
• Make it convenient: Choose an exercise that is convenient for you, such as walking or cycling, that you can do in your local area. It's essential to choose an activity that you enjoy and is accessible to you.
• Find a workout buddy: Having a workout partner can make exercise more enjoyable and help hold you accountable.
• Schedule it in: Make exercise a non-negotiable part of your schedule by setting a specific time for it each day.
• Be consistent: Consistency is vital when creating a new habit. Try to exercise at the same time each day, and make sure to stick to your routine even when you don't feel like it.
• Start small: If you are new to exercise, start with a 10-minute walk and gradually increase the intensity and duration over time.
• Reward yourself: Reward yourself for sticking to your exercise routine. This can be something simple like a piece of dark chocolate or a warm bath.
By following these tips, you can create a healthy exercise habit that becomes a regular part of your daily routine. It's important to remember that it takes time to establish a new habit, so be patient with yourself and keep trying. It is also essential to consult with a healthcare professional before starting an exercise routine to make sure it is safe for you.
3. Eat a healthy diet:
Yes, burgers are delicious, and those crisps are so moreish, but they don't satiate you, creating a crappy vicious cycle. A diet high in fruits, vegetables, and whole grains can improve mental health by providing the body with essential nutrients and reducing inflammation. A healthy diet can also help prevent chronic diseases and improve physical health. So avoid processed foods, sugary drinks, and excessive caffeine.
Incorporate more fruits and vegetables into your diet, and try to eat a balanced diet that includes lean proteins, whole grains, and healthy fats. Eating a balanced diet can improve your physical and mental health, providing your body with the necessary nutrients for optimal brain function.
Nutrition and mental health are closely linked; research has shown that our diet can significantly impact our mood.
Eating a healthy, anti-inflammatory diet can relieve pain, reduce the risk of illness, and improve energy levels and mood. A Mediterranean diet high in fruits, vegetables, and foods rich in omega-3 fatty acids has been associated with a reduced risk of depression. A 2019 study found a correlation between anxiety and high sugar intake, and a 2017 study found that dietary counselling was more effective than social support when paired with treatment for depression. Eating a healthy diet is also crucial to getting a good night's sleep and setting oneself up to feel your best when you wake up. The gut-brain axis is essential to the relationship between nutrition and mental health. A healthy gut microbiome can produce serotonin and other neurotransmitters that affect mood. Eating a diet rich in fruits, vegetables, nuts, and lean proteins can help support the gut microbiome, which can support mental health. Additionally, avoiding processed foods and added sugars can also help improve overall health and mental well-being.
4. Practice mindfulness:
You don't need to be a zen master; contort your legs. Its been proven that Mindfulness techniques, such as meditation and yoga, can help reduce stress and anxiety, improve focus and concentration, and promote a sense of calm and well-being. Mindfulness is the practice of being present in the moment without judgment. It can help reduce symptoms of stress and anxiety, improve mood, and helping to manage chronic pain. To start practising mindfulness, try a guided meditation or yoga class, or take a few minutes to focus on your breath and be present. You can also try mindfulness activities like journaling, colouring, or taking a nature walk.
• To start your mindfulness practice, set aside a few minutes each day to focus on your breath and the present moment. This can be done through meditation, yoga, or simply walking and paying attention to your surroundings. It's also important to remember that mindfulness is a skill that takes practice, so keep going if you find it difficult at first.
• You can also incorporate mindfulness into your daily routine by being fully present and engaged in activities such as eating, taking a shower, or even doing the dishes. Instead of allowing your mind to wander, focus on the activity's sensations, smells, and textures.
• Another way to practice mindfulness is through mindful listening. This means actively listening to others without judgment or distraction. It's essential to give the person your full attention and not interrupt or plan your response while they are speaking.
• It's also important to remember that mindfulness is not about emptying the mind but becoming aware of the patterns of the mind and learning to observe thoughts and feelings without getting caught up in them.
• Incorporating mindfulness in your daily life can help to reduce stress, improve mood and even lead to a greater sense of well-being. It's a simple yet powerful practice that anyone can do and improve mental and physical health.
5. Connect with others:
Sorry, TikTok and Instagram don't count. Quite the opposite. Real social connections are essential for mental health. Make time for friends and family, and consider joining a support group or community organization. Feeling lonely and isolated can contribute to feelings of depression and anxiety. Connecting with others can provide a sense of belonging and support and help you feel better emotionally. Make time to connect with family and friends in person or virtually. You can also seek new connections by joining a club or group that interests you or volunteering in your community. Connecting with others can provide emotional support and give a sense of belonging and purpose.
6. Set goals:
Setting and achieving goals can give you a sense of purpose and accomplishment, boosting self-esteem and improving your mood. Setting goals can help you focus on what you want to achieve and give you a sense of direction. When setting goals, it's essential to make them realistic and achievable and to break them down into smaller steps to make them more manageable. Setting goals can also help you stay motivated and provide a sense of purpose and direction.
7. Learn new things:
Engaging in new activities can keep your mind active and help reduce feelings of boredom and depression. Try something new, such as finishing the last blog or learning a new skill or hobby. Learning new things can boost self-esteem and also improve cognitive function. It can also help you to meet new people and create new connections. You can learn new things in many ways, such as taking a class, learning a new language, or trying a new hobby. We're big fans of being creative. Did you use to love something from your childhood that you've not done for years? Try anything from journalling to drawing or going to a ceramics class, or you could try cooking, playing a musical instrument, photography, or writing.
8. Take care of your physical health:
Maintaining good physical health can improve mental health by reducing stress and anxiety. Physical and psychological health are closely related, so taking care of your physical health can also help improve your mental health. This includes regular exercise, a healthy diet, and getting enough sleep. Make sure to see your doctor for regular check-ups and take care of any medical conditions you have. It's also important to manage chronic health conditions, such as diabetes or high blood pressure, and to see a healthcare provider regularly.
9. Be kind to yourself:
We're our own worst critics. Get a grip on that inner dialogue. Be kind to yourself and practice self-compassion. Avoid negative self-talk, and remind yourself that making mistakes and having difficult days is normal. Self-compassion involves treating yourself with the same kindness, concern, and understanding that you would offer to a good friend. It means being gentle and understanding with yourself when you make mistakes instead of criticizing or berating yourself. Try to focus on your strengths and accomplishments, and remind yourself that everyone has difficult days.
10. Seek help if needed:
If you are struggling with mental health issues, seek professional help. A therapist or counsellor can help you develop coping skills and strategies for managing stress and anxiety. They can also help you understand and work through any underlying issues contributing to your mental health problems. A therapist or counsellor can also provide support and guidance as you work towards your goals for better mental health. Remember that seeking help is not a sign of weakness but rather strength and a commitment to taking care of yourself.
In conclusion, achieving better mental health requires a holistic approach that includes taking care of your physical health, practising mindfulness, connecting with others, setting goals, learning new things, being kind to yourself and seeking help if needed. It's important to remember that mental health is not a one-time fix but an ongoing process of self-care and self-improvement. Taking care of your mental health is just as important as your physical health, which is essential to living a happy and fulfilling life. Remember that you are not alone, and many resources are available to help you achieve better mental health.