6 Quick tips
sleep well
Getting a good night’s sleep is extremely important and impacts your physical and mental health and wellbeing…
keep moving
Physical activity and exercise is not only key in staying physically healthy and well but we now know that it has a significantly positive influence on mental health and wellbeing…
self reflection
Physical activity and exercise is not only key in staying physically healthy and well but we now know that it has a significantly positive influence on mental health and wellbeing…
stay connected
Social connection is vital to our existence as humans and we are repetitively reminded that staying connected to others plays an important role in our own understanding of ourselves, our identity and giving us meaning…
eat well
The relationship between diet and mental health has been receiving increasing attention over the years mainly because we now understand that eating a well-balanced diet rich in vegetable and nutrients, not only positive impacts our physical but also our mental health…
talk about it
Talking to others is a great way to keep yourself mentally well and to work through hard times. There is a big misconception that talking is a sign of weakness but in fact it is the exact opposite; staying silent is often easier than addressing and talking about your feelings…
Sleeping Well
Getting a good night’s sleep is extremely important and impacts your physical and mental health and wellbeing. People often do not realise the extent to which sleep impacts our mental health. The role of sleep allows us to enter a restorative state in which our brain can rest and repair improving our energy, productivity and emotional stability for the day ahead. Many of us struggle to sleep; tossing and turning while our mind is whirring away however there are several ways to improve your sleep hygiene including (but not limited to):
Go to sleep and wake up at the same time every day- including weekends
Don’t take devices to bed including phones, laptops and television
Limit caffeine and alcohol intake as these can both serious alter your sleeping patterns
Keep Moving
Physical activity and exercise is not only key in staying physically healthy and well but we now know that it has a significantly positive influence on mental health and wellbeing. Studies have shown that it is less important the intensity and duration of exercise but more about the frequency that we do so. Regular exercise not only releases those “feel good” chemicals in our brain that boosts our mood but improves our self-esteem, promotes mindfulness and is a great stress reliever. Don’t be put off by having to go for a long run or lifting heavy weights; even a brisk walk for 20 minutes daily will make a noticeable difference to your state of mind!
Self Reflection
Self reflection comes in many forms and some will come more naturally than others. This may include having quiet time to think or listen to music, practising gratitude, journaling or meditating. It is vital to have time with you for you and we often overlook this in the hustle and bustle of everyday life. Positive psychological techniques such a gratitude journaling, mindfulness and meditation have been showed to have profound effects on stress, anxiety and mood. Focusing on positive aspects of our lives ( gratitude)and taking a moment to pause to let our mind slow down and be in the present ( mindfulness and meditation) allows us to acknowledge our negative ways of thinking and move towards more positive and accepting ways to process our emotions and stress.
Stay Connected
Social connection is vital to our existence as humans and we are repetitively reminded that staying connected to others plays an important role in our own understanding of ourselves, our identity and giving us meaning. Connected can mean many things to many people; this may mean talking with your friends or family, join a group or even just chatting with someone next to you on the bus. Research shows that having meaningful connections with others is integral for our mental wellbeing by providing us with a sense of purpose and a more stable sense of self. We encourage you to try working on your existing connections and make them more meaningful but also take the leap and create new connections with others in your existing circles and community.
Eating Well
The relationship between diet and mental health has been receiving increasing attention over the years mainly because we now understand that eating a well-balanced diet rich in vegetable and nutrients, not only positive impacts our physical but also our mental health. Recent evidence suggests that healthy eating can play a protective role for mental health in a very similar way to protecting against physical diseases. The main research has been conducted around mild to moderate depression showing that eating healthy plays a role in improving mood. A few tips to consider include increasing your vegetable intake, reduce highly refined foods, include fish in your diet and stay hydrated.
Talk About It
Talking to others is a great way to keep yourself mentally well and to work through hard times. There is a big misconception that talking is a sign of weakness but in fact it is the exact opposite; staying silent is often easier than addressing and talking about your feelings. It works both ways; not only does this allow your loved ones to support you but it means that they feel you are approachable when they need help too. Talking doesn’t always need to mean a big heart to heart conversation but checking in with others or openly stating how you are feeling is a good start for a natural conversation to develop. It might feel awkward to start with but it gets easier with time and practice.
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