Looking after your mental health is just as important as looking after your physical health
As you know, we are encouraged to eat at least five fruit and vegetables a day to take care of our physical health, but what about our mental health and wellbeing? The ‘5 Ways to Wellbeing’ are a set of evidence-based public mental health messages aimed at improving the mental health and wellbeing of the whole population. Trying these steps could help you feel more positive and able to get the most out of your daily life- think of them as your ‘five a day’ for wellbeing (remember to adapt these to support your wellbeing during isolation).
Connect
There is strong evidence that indicates that feeling close to, and valued by, other people is a fundamental human need and one that contributes to functioning well in the world. It’s clear that social relationships are critical for promoting mental health and wellbeing and for acting as a buffer against mental ill health for people of all ages.
With this in mind, try to do something different today and make a connection (with social distancing in mind of course!)
- Talk to someone instead of sending an email
- Speak to someone new
- Ask how someone’s weekend was and really listen when they tell you
- Put five minutes aside to find out how someone really is
- Have dinner together and talk about your day and how you are feeling.
Be Active
Regular physical activity is associated with lower rates of depression and anxiety across all age groups. Exercise is essential for slowing age-related cognitive decline and for promoting mental health and wellbeing. But it doesn’t need to be particularly intense for you to feel good - slower-paced activities, such as walking, can have the benefit of encouraging social interactions as well providing some level of exercise.
Today, why not get physical? Here are a few ideas:
- Complete an online workout at home
- Go for a walk
- Take the stairs not the lift
- Walk into school or work
- Get off the bus one stop earlier than usual and walk the final part of your journey to school or work
- Organise a work sporting activity
- Have a kick-about in a local park
- Do some ‘easy exercise’, like stretching, before you leave for school or work in the morning
- Walk to someone’s desk instead of calling or emailing.
Take Notice
Reminding yourself to ‘take notice’ can strengthen and broaden awareness. Studies have shown that being aware of what is taking place in the present directly enhances your wellbeing and savouring ‘the moment’ can help to reaffirm your life priorities. Heightened awareness also enhances your self-understanding and allows you to make positive choices based on your own values and motivations.
Take some time to enjoy the moment and the environment around you. Here are a few ideas:
- Get a plant for your workspace (even if this is currently at home)
- Have a ‘clear the clutter’ day
- Take notice of how your friends and colleagues are feeling or acting
- Take a different route on your journey to or from school/work
- Visit a new place for lunch.
Learn
Continued learning through life enhances self-esteem and encourages social interaction and a more active life. Anecdotal evidence suggests that the opportunity to engage in work or educational activities particularly helps to lift older people out of low moods. The practice of setting goals has been strongly associated with higher levels of mental health and wellbeing. We are never too old to learn!
Why not learn something new today? Here are a few more ideas:
- Continue to engage with your school work and ask questions to deepen knowledge
- Learn to cook
- Learn a new language, art or craft
- Find out something about your friends or work colleagues
- Sign up for an online class or webinar to upskill
- Read the news or a book
- Set up a book club
- Do a crossword or Sudoku
- Research something you’ve always wondered about
- Learn a new word.
Give
Participation in social and community life has attracted a lot of attention in the field of mental health and wellbeing research. Individuals who report a greater interest in helping others are more likely to rate themselves as happy. Research into actions for promoting happiness has shown that committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing.
Why not try some of these:
- Smile and say hello to passers-by to share some joy
- Send a friend or work colleague a message to tell them you are thinking of them
- Help a friend or work colleague
- Bake a cake for your next door neighbour
- Do some shopping for an elderly relative, or person in our community
- Smile
- Donate (this doesn’t have to be money- think of old clothes, furniture and toys you no longer use)
- If you use social media (most people), share an uplifting and positive quote or a picture of nature from your daily exercise
- Keeping a gratitude diary is a way to give thanks for what you have.