If you are struggling with issues such as low mood or anxiety, there are plenty of ways to improve mental health - and you don’t have to go it alone. The Bury Directory is a useful resource for those seeking to improve their mental health, with plenty of resources and information on how to find support when you need it and tips on staying well. To get you started, here are 10 tips on things to improve mental health and wellbeing.
1. Reach Out
If you are experiencing low mood or social anxiety, you might be feeling an urge to isolate. Key skills such as learning self compassion are important, but when “alone time” turns into loneliness, it can make you feel worse.
Loneliness can result in unhelpful rumination (dwelling on things). Remember: “a problem shared is a problem halved” - so speak with your GP about accessing talk therapy.
If possible, reach out to a trusted friend or family member. If it feels difficult at first, start small: a simple text message or even a phone call can go a long way.
2. Get Some Fresh Air
It may seem simplistic, but research shows that being outside for 5-15 minutes each day can help to improve your mood. While stepping outside might feel like the last thing you want to do, sometimes a change of scene - however small - can help give a much-needed lift.
Further studies also show that being close to nature is a great way to help improve mental health, so consider taking up gardening. If you don’t have a plot of your own, try contacting a local allotment.
It’s not just plants that need sunshine: sunlight is a proven mood-booster and is especially important to those who experience seasonal affective disorder (SAD). In winter this can be scarce - so speak with your GP about using a blue light box as these can help to replicate sunlight, even on those dark winter mornings.
3. Exercise
Regular exercise has a whole host of benefits for the mind as well as the body. Some research suggests around 150 minutes a week (or five 30-minute sessions), but if that feels difficult right now, it’s ok to start slowly and build up.
Exercise outdoors will give you the added benefit of fresh air and sunlight - but if you prefer, you can find a range of fitness videos available for free online where you can choose the duration and level of ability that is right for you.
More free-flowing forms of exercise such as yoga, tai chi and dance come under the category of somatic movement. This type of exercise can be particularly helpful to help address a range of issues such as anxiety and trauma, helping you tune in with your body and mind as a whole.
As with any exercise regime, always consult your GP before starting.
4. Sleep
Establishing healthy sleeping patterns is another well-known way towards wellbeing however if you have been sleeping too much or alternatively not enough (for example if you think you might have a sleep disorder), consult your GP.
The average adult requires 6-9 hours of sleep a night, which can be difficult to achieve if you tend to worry. Getting your thoughts down on paper before bedtime (and then throwing them into a bin!) is one way to help clear your mind before bed, and breathing exercises can help, too.
Try to establish a regular bedtime routine where you go to bed and get up at the same time each night - and give yourself ample time to wind down.
Avoid alcohol: while this might help you drift off, it can disturb sleep leaving you groggy in the morning. Keep your bedroom cool, dark and quiet and if possible, try to avoid using screens for an hour before bed, or try using a blue light filter.
5. Try Journalling
Journaling isn’t just about writing all your thoughts down - it can also be a really helpful way to help with things like emotional self awareness - the ability to understand your feelings and how to process them in healthy ways.
You can use a notebook to keep your journal in, but if you are concerned about keeping a private paper journal you can always keep one securely on a password-secured cloud platform such as Google Drive.
If you are not sure where to start, there are plenty of journaling “prompts” you can try (such as keeping a gratitude journal).
Remember that while journaling can be a useful tool, it can also raise difficult feelings for some people, so if you are unsure, speak with a healthcare professional first.
6. Knowledge Is Power
Mental health difficulties, it can feel unsettling - but learning more about the particular health issue or condition you are experiencing can help you to better understand your experience.
Be aware however that if you are experiencing conditions such as health anxiety to seek support with this, as ruminating or obsessing over health issues can be counterproductive.
Learning more about mental health in general can also be empowering - while discussing it with others can also help to reduce stigma.
7. Do What You Love
If you have stopped doing things you used to enjoy it’s important to get support by first speaking with your GP - but taking steps to get back in touch with old hobbies can also help you to feel more like yourself again.
Trying new activities can also help you gain a fresh perspective while learning new skills: volunteering can be especially empowering, as helping others provides a sense of community and helps boost mood - while creative hobbies such as painting or listening to music have therapeutic benefits to help soothe anxious brains.
8. Meditate
The benefits of meditation are well-known for helping to deal with challenging emotions and for aiding restful sleep. There are many ways to learn how to meditate, including apps and Youtube videos.
Sitting still might feel awkward at first - but part of mindfulness is learning that uncomfortable feelings or emotions are only temporary.
Just like physical exercise, start small -with a few minutes - and work your way up. It might not feel like you’re doing much - but in time you may find yourself feeling calmer, not just during your practice - but throughout the day.
It's worth remembering that meditation isn’t for everyone, as some have concerns about its effect on people with psychosis. If in doubt, speak with your GP.
9. Nourish Yourself
The effects of nutrition on the mind are well-documented: fatty or sugary food might feel comforting at first, but it’s best to reserve this as a treat as feeling sluggish or experiencing a sudden drop in blood sugar can leave you feeling worse than you started.
Where possible, try to eat a healthy, balanced diet with omega-3 oils - these are beneficial for brain health and can be found in food, or in capsule form.
Remember to also drink water - another simple tip that can be easy to forget. A time-marked water bottle can be a great way to help you keep track while providing a fun daily challenge.
10. Feel Supported
For many experiencing mental health difficulties, negative feelings can arise leading to self-stigma: feelings of shame about mental health that may prevent you from seeking support.
The reality is that mental health issues are experienced by many people around the world - so you’re not alone in feeling this way. People experience mental health issues for all kinds of reasons and it is okay to seek help.
If you are finding things difficult, gather as many sources of support as you can, starting with your GP (many more resources including helplines and support groups can be found through The Bury Directory).
Most of all, remember that the best form of support is yourself. Taking steps to improve your mental health (however small) takes courage and strength - and that is something to feel good about.
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Last Updated: 16th Aug 2022, 15:41