7 Positive Mental Health Tips
This week (Sunday 10th Oct) marks World Mental Health Day and this year's theme has been set by the World Federation for Mental Health which is ‘mental health in an unequal world’. This theme was chosen by a global vote to highlight the increasingly polarizing world we live in, where the rich are getting richer and the poorer are staying poor. Between 75% and 95% of people with mental health conditions in low to middle income countries are unable to access mental health services in any capacity. There is a lack of investment in mental health services worldwide which is why this theme is being highlighted this year.
In today’s blog we will be running through some of the best tips and tools you can use to help boost your mental wellbeing.
Sleep is the foundation of our health, including our mental health. Sleep is so important for your mood and emotions, and if you don’t get enough sleep you can start to feel anxious and depressed. During sleep, the chemical transmitters that communicate our feelings and emotions are regulated.
Lack of sleep is a cycle where lack of sleep means tiredness, tiredness means difficulty coping with your daily life, this means low self esteem and feelings of worry and stress which in turn leads to lack of sleep.
2. Eating and hydration
A balanced and nourishing diet is vital to our health and wellbeing. A varied diet can help you feel well fuelled and ready to tackle your day. A more limited diet can also lead to some nutrient deficiencies like iron or B12 which can in turn make you feel low.
Hydration is also important so getting enough water per day should be a priority, try to avoid caffeine or at least limit the number of high caffeine beverages like coffee or energy drinks as they can make you jittery and anxious. The caffeine can also disturb your sleep with over consumption.
3. Sunlight and outdoors
Getting outside and into the sun is a great way to boost your mood. Sunlight is a large source of our vitamin D, so 30 mins to 1 hour per day of sunlight exposure is ideal. Vitamin D helps our brain release ‘happy hormones’ like endorphins and serotonin.
Just being outside in the fresh air and sunshine can do wonders for your mood. In the winter, some people suffer from depression and low mood due to lack of sunlight and this is known as Seasonal Affective Disorder (SAD). Some people find using a special therapy lamp to alleviate symptoms.
4. Alcohol and drugs
Drinking alcohol, smoking and taking drugs can have a big negative impact on your mental wellbeing. After a night of heavy drinking , it’s common to feel anxious or depressed and excessive drinking for long periods can lead to a Thiamine deficiency. Thiamine is important for brain function and a deficiency can lead to severe memory problems, coordination problems and confusion.
5. Staying active
Regular exercise is well known for its positive effects on the body. Exercise helps you feel less tired, less stressed and gives you a big sense of achievement. Regular exercise can also help you live longer. Try an exercise class or club if you're not sure where to start. You don't have to run a marathon to feel the benefits of exercise.
6. Be social
Being alone all the time can be a terrible blow to our mental health. Humans are sociable creatures and we need connection to thrive. Make an effort to spend time with friends and family, whenever you can. A simple chat over a cup of tea can do wonders for your mood.
If you are looking for new connections why not join a club or society in your local area, or you could donate your time to a charity and make yourself feel better in the process.
7. Ask for help
If you are struggling with your mental health then you need to ask for help. A first port of call may be a friend or loved one or if you feel you need more expert advice, reach out to a mental health charity like Mind or even your GP or health professional. There is no shame at all in seeking out support for your mental wellbeing and you don’t need to suffer in silence.
Our mental health and wellbeing is something we should all pay more attention to. There are plenty of steps we can all try to help ourselves and boost our own wellbeing through our lifestyle. It is important to remember though that these lifestyle adjustments just may not be enough for some people in which case, professional advice should be sought. Here at Secret Whispers we are passionate about women’s mental health and wellbeing that can be impacted by pelvic floor dysfunction or weakness. We also offer mental health first aid courses so if you would like to be accredited as a mental health first aider please email email@example.com for details! This is a 2 day course. We can also deliver a half day menopause/pelvic floor course as well alongside with the mental health included and coping strategies. For both individuals and companies.
People First (peoplefirstinfo.org.uk)
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