Do what gets you through!
10 ways to look after your mental health
Not all habits are bad. In fact, some can improve our mental health for the better.
And sometimes, you need to do what gets you through
When we connect a series of habits we create a routine which, if full of healthy, beneficial activities, can improve our mental wellbeing hugely.
A recent article by NYC Therapy states: “By establishing a daily routine, we can set aside time to take care of tasks and focus on our mental and physical health. Routines are essential at every stage of life—from childhood and adolescence to adulthood. They help us cope with change, create healthy habits, improve interpersonal relationships, and reduce stress.”
Studies have shown that daily routines have far-reaching mental health benefits, from alleviating bipolar disorder and preventing substance abuse to managing the symptoms of other mental disorders.
So what are good daily habits for mental health? How can we increase our wellbeing by forming healthy routines?
Do what gets you through
Here are ten important daily rituals to get you started.
Sleep
We don’t always realise how vital sleep is to many aspects of life. Most adults need at least seven hours of good quality sleep on a regular basis in order to feel rested when they wake up.
When we get sufficient sleep we can reap the health benefits – both mental and physical. Most notably better resistance to bugs and germs; the management of a healthy weight; lower risk of serious health problems like diabetes and heart disease; reduced stress levels; improved concentration and a more stable mood.
It is ideal to try and stick to a regular bedtime routine where possible so that your system can both fall and stay asleep more easily. Make sure you have a comfortable bedroom at a temperature to suit you with as little light as possible. Avoid heavy meals, alcohol and caffeine before sleeping as these can cause disturbed sleep patterns and insomnia.
Eat and drink well
A healthy, balanced diet with plenty of fluids does wonders for our physical and mental wellbeing. Dr. Gabriela Cora, a certified psychiatrist in the US, says: “When you stick to a diet of healthy food and drink, you’re setting yourself up for fewer mood fluctuations, an overall happier outlook and an improved ability to focus.”
Studies have found that healthy diets can help with symptoms of depression and anxiety especially when they combine fruit, vegetables, fibre, antioxidants, seeds and probiotic-rich foods like yoghurts, kefir, kimchi and sourdough bread. Foods that contain high levels of vitamin D are also great for the production of serotonin – the happy hormone, so oily fish, red meat, cereals, eggs and fat spreads are beneficial too.
Self-care
In its simplest form, self-care refers to the practice of taking action to preserve or improve your health and protecting your wellbeing and happiness, particularly during periods of stress. This can be as straight forward as drinking enough water, taking a shower or having a daily walk. It is unique to each individual and can be tailored to a person’s own needs in any particular circumstance.
Cuddling a pet, playing video games, reading a book and listening to music are also examples of self-care as are spiritual practices like yoga and meditation. However you wish to show yourself compassion and do what get’s you through, care should be incorporated into any healthy daily routine.
Laugh
Laughter is a great form of stress relief that brings genuine health benefits. When we start to laugh, it doesn't just lighten the load mentally, it actually induces physical changes in our bodies.
Laughter increases your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and leads to a greater number of endorphins being released by your brain.
A good giggle also decreases your heart rate and blood pressure and soothes tension by stimulating circulation and aiding muscle relaxation, both of which can help reduce some of the physical symptoms of stress.
So factoring in time to watch your favourite sitcom or blooper reel and enjoying a good belly-laugh is great for your health and wellbeing. Fact!
Exercise/get outside
Being outside has long been championed to reduce anxiety and boost mood, and many mental health advocates recommend it to help people feel better. It’s been proven to lower stress, blood pressure and heart rate and encourages physical activity which, when done in moderation, is really good for us.
Engaging in outdoor exercise, such as hiking, running and cycling enhances the production of endorphins – a chemical produced by the body to relieve stress. It also helps maintain a healthy weight, prevent various serious medical conditions, improve cardiovascular fitness and strengthen bones and muscles.
Meanwhile, exposure to sunlight is said to increase the brain's release of serotonin which is associated with boosting mood and helping you feel calm and focused. Similarly breathing fresh air can raise the amount of oxygen in your brain, which in turn also increases the levels of serotonin and positively alters your mood.
Reflect
Spending time reflecting on what you’re grateful for, proud of or happy about each day can help to focus your mind on the positives.
The Happiness Blog states: “Three Good Things (TGT) or What-Went-Well is an end of day journaling exercise to help us shed our negative bias in seeing and remembering events. It prompts us to view things more often in a positive light and helps us cultivate gratitude, increase optimism, and boost happiness.”
If we look back over our day to identify three good things that happened and write them down it encourages us to appreciate the small things and realise that we are often more fortunate than we realise.
Achieve
Studies have shown that feeling a sense of accomplishment is an important element in people developing positive wellbeing over time.
Research also shows that people with a strong sense of purpose, persistence and achievement perform better both in and out of work.
When we achieve something, we can feel a mix of different positive emotions including a sense of relief that it is done, competence and confidence at completing it well and motivation and energy to continue.
It needn’t be anything major. Cleaning the house, tidying your wardrobe, paying a bill or finally doing the life admin you’ve been putting off are all examples of small, manageable triumphs each day
Relax
Whether you like a hot bath, a night on the sofa with your favourite book or doing yoga or meditation, relaxation is a great way to de-stress.
Even when we can't physically get away from the things that are stressing us out, relaxing can help keep us healthy in both body and mind. Relaxation isn't only about peace of mind or enjoying a hobby, it's a science-backed process that decreases the mental and physical effects of stress.
Practicing relaxation techniques can have many benefits, such as slowing heart and breathing rates, lowering blood pressure, improving digestion, reducing muscle tension and chronic pain, improving focus and mood, and improving sleep quality. Give it a go!
Pamper yourself
A recent article in Very Well Mind states: “Taking time out to care for yourself can remind you and others that you and your needs are important, too.
Having a well-cared-for body can make you feel good about yourself and your life and conveys to others that you value yourself. This can contribute to long-term feelings of wellbeing.”
Taking time out to pamper yourself can take various forms. It can be staying at home and painting your nails, having a shave, putting on your favourite body lotions and balms or using a foot spa or massage machine. Alternatively, you could go out for treatments at a salon or hairdresser and enjoy being looked after for a while.
When we feel good about our appearance, our confidence increases which can impact many other aspects of our lives. It can also really help to give ourselves that all important boost before an interview or significant event.
Connect
Human interaction is not only physically beneficial, but also vital for mental health. Loneliness and social isolation are incredibly harmful to our mental wellbeing and can lead to deterioration of our confidence levels and communication skills.
When we converse with others it can lighten our mood and make us feel happier. It also lowers our risk of dementia as social interaction is good for your brain health.
It promotes a sense of safety, belonging and security whilst allowing you to confide in others and let them confide in you. A weight off your shoulders!
So pick up the phone or send a message, meet someone for a drink or arrange a video call – it can help you to feel better in more ways than you think.
Making sure you have time for yourself and do what gets you through is an essential part of self care.
END
References
https://nyctherapy.com/therapists-nyc-blog/the-mental-health-benefits-of-having-a-daily-routine/
https://www.verywellmind.com/importance-of-self-care-for-health-stress-management-3144704