10 Ways to Start Improving Your Mental Health.

Looking after our health in a holistic manner allows us to embody a healthy lifestyle. Opposed to focusing on specific parts of the body, let’s look at health in a way that considers our whole being.

To stay fit and healthy it’s important to take care of your mental health as well as your physical health. There are little things you can do each day that all contribute to your mental wellness.

Add these items to your daily routines and feel the difference:

GET ENOUGH QUALITY SLEEP.

A lot happens in your brain while you sleep - for both your physical and mental health. Sleep also helps to regulate the chemicals in your brain that manage moods and emotions. When you don’t get enough sleep, you may start to experience feelings of depression or anxiety. Poor quality sleep can also lead to sickness, weight gain and financial problems.

Most adults thrive with 7-9 hours of good quality sleep each night. Experiment and see how many hours work best for you. Once you find your optimum, set yourself a sleep routine to sleep and rise at the same time each day, even on weekends.

EAT A NUTRITIOUS, BALANCED, NUTRIENT-RICH DIET.

Good food is not only good for our bodies, it’s good for our mental health too. Your food affects your mood. A deficiency in certain minerals, such as iron or vitamin B12, can negatively affect your mood and your brain health.

Try to eat as much natural food as possible. Daily consume a good amount of fruits, vegetables, and healthy fats like avocados. Avoid processed foods with unnatural chemicals. A healthy diet helps both your body and mind feel good. Ensure you stay hydrated throughout the day by drinking at least 2 litres of water.

AVOID ALCOHOL, SMOKING AND DRUGS.

Drinking too much alcohol can leave you with a thiamine deficiency, which can cause challenges with your memory, coordination, appetite, mood and vision.

Withdrawal symptoms of smoking and drugs can lead to a host of issues. For example, you may feel irritable or anxious without having smoked, while withdrawal effects of drug use may include low moods, mood swings and anxiety.

JOURNAL.

Journalling is a great source of therapy. The practice of getting your thoughts out of your head and onto paper acts as a way of expressive writing and helps by ‘emptying your mind’.

The simple daily practice of journalling strategically is beneficial for improving mental health as it allows us to look at our thoughts and patterns rationally. Find a technique that works for you - whether you are writing to help overcome anxiety, depression, eating disorder, PTSD, grief or something else, you should be able to see and feel the benefits of journalling.

“Journaling is like whispering to one’s self and listening at the same time.”

— Mina Murray.

MINIMISE STRESS.

Stress can sometimes be unavoidable but learning what triggers it and how to cope with it is key for your mental health.

You can learn to better manage your worries by making a list or schedule of what needs to be done. Prioritise the most important items and do those first. When you get used to doing this each day, you’ll soon realise that your tasks are manageable, and you’ll feel less need to worry.

Once your important tasks are taken care of, find relaxation methods that work for you and let the stress of the day melt away.

GET OUTSIDE AND MAKE TIME FOR EXERCISE.

Regular exercise helps to boost the production of chemicals in your brain that improve your mood. This helps to eliminate low mood, anxiety, and stress. Exercising doesn’t mean you have to sweat, just move your body in a way that you enjoy.

Being outdoors, especially in green spaces is a natural mood booster. There is healing powers in nature and even spending 5 - 10 minutes being present can calm your mind, increase your mood and happiness.

HAVE FUN.

Even if you are living a busy lifestyle, be sure to set some time aside for fun. Fun is actually very important to your mental health, life satisfaction, and a healthy outlook on life. Find something your soul enjoys and make it a daily or weekly non-negotiable.

BE SOCIABLE.

Having a few good friends is good for your mental health. They can support and encourage you in good times and bad, giving you inspiration and motivation to live your best life. Find your tribe, and love them hard.

HELP OTHERS.

Supporting others can be good for you too, as well as those you are helping. Whether you are being there for a friend, family member, neighbour or community in need, a helpful spirit can go a long way to making you feel good about yourself.

ASK FOR HELP.

Learn to recognise the signs that you aren’t feeling good and when you need to ask for help. There’s no need to feel ashamed about having to ask for help. We all go through tough times, but if you have support around you, you’ll be able to make it through to the other side.

If you feel as though your friends and family cannot help, or if your mental health issues have started to get too much for you to cope with, you can make an appointment to speak with your doctor or access the available resources and helplines online.

Your mental health is important and, if not looked after, it may start to affect your physical health as well. Do the little things regularly that can help you to build strong mental health. You’ll love the difference in the way you feel.