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Contrary to popular belief, simple things such as good sleep, hygiene, a good diet and exercise can do wonders for your mental health. Most people may have the view that these things are too simple to make much of a difference, but the truth is, they have a great impact on our mental health and quality of life in general!
Sleep
Sleep is as important to our health as eating, drinking and breathing. It allows our bodies to repair themselves and our brains to consolidate our memories and process information.
Poor sleep can lead to physical problems such as weakened immune systems and also mental health problems like anxiety/depression, and sometimes, these problems themselves can lead to poor sleep. In other words, you’re not as strong.
Tips on how to sleep better (everyone is different and have their own personal preferences, but the main factors are):
Remove distractions from your bedroom (it is better to watch TV, play games and eat in another room). This helps you relax in your bedroom.
Stop using gadgets such as phones, laptops, TV at least 30 mins to two hours before you sleep (Why? These gadgets give off blue light, which disrupts the production of melatonin, the hormone that makes you sleepy!)
If there is too much light or noise that you can’t control, try using eye masks and ear plugs.
Adjust the temperature of the room. Too hot? Open a window, use a fan or use a thinner duvet. Too cold? Use a heater or a thicker duvet!
Use a sleep diary to keep track of the conditions that helps you get a good night’s sleep, and use this to help you get better sleep in the future.
Physical activity can help you improve your mental health. This is because exercise is thought to cause chemical changes in the brain, boosting our mood.
Some scientists think that being active can improve wellbeing, as it can cause a growth in self-esteem, self-control and the ability to rise to a challenge.
Easy exercises to try: yoga, walking, riding a bike, pilates, strength training.
Try exercising 30 minutes a day 5 times a week! Depending on how you feel about it, you could choose to scale this down or up, or keep doing what you're doing!
Even if you're not feeling particularly motivated, try to encourage yourself to do some light exercise. You never know, it may just be thing you need to get your heart pumping and a push to get on with the rest of your day!
Tips on how to exercise and how to know you’re doing it right:
https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
http://blog.lloydspharmacy.com/health/exercise-and-mental-health/
Exercise
Healthy Eating
Just like the heart, stomach, and other organs in your body, the brain is an organ that requires healthy nutrition.
Research shows that unhelpful dietary patterns (including higher intake of foods with saturated fats, processed foods, etc.) are linked to poorer mental health in children and adolescents.
Quick tips:
Eating breakfast gets the day off to a good start.
Instead of eating a large lunch and dinner, try eating smaller portions spaced out more regularly throughout the day.
Avoid foods that make your blood sugar rise and fall rapidly, such as sweets, biscuits, sugary drinks, etc.
STAY HYDRATED!
Get your 5 a day.
More information on how to change your diet (and mood!) for the better:
Self-care
Self-care
Self-care is vital!
It establishes a healthy relationship with yourself, which can be more important than you think it is. Everyone practices self-care differently - some may relax by taking a nice bath while others may prefer to exercise or read a book. It's important to get just the right balance of self-care and fulfilling your responsibilities. Prioritising your mental health above others is not selfish, you need to look after and build a connection with yourself.
All of this can help increase your self-confidence and lead to a better quality of life!
Examples of self-care
Examples of self-care
Taking a warm bubble bath.
Watching a movie/TV show.
Positive affirmations - telling yourself that you are 'worthy', 'smart' and 'successful' for example can be a real confidence booster! Think of it like this, if you wouldn't say it to those you love, don't say it to yourself!
Meditation
Visualisation
Go for a walk
FaceTime a friend - catch up.
Dance - release all the negative energy that has built up throughout the day
Listen to your favourite music! Feel the energy.
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