Whether we call it ‘emotional wellbeing’ or ‘mental health’ a simple description is ‘feeling good about ourselves and others and coping well with life’.
Our overall health involves our mind AND our body and both are interconnected. For example, if we are anxious about something (mind), we might get an upset tummy (body) and if we are not physically well (body) it can be difficult to remain positive (mind).
Our physical and mental health impact on each other, therefore, to improve our mental health we start by caring for our body. Think of it as an investment. Every time you care for your body you are investing in your future self – you can’t do everything all at once so set little goals like increasing your exercise or cutting down on biscuits – each little goal adds up to healthy life-time changes.
Rather than seeing food as ‘bad’ or ‘off limits’, cultivate a healthier relationship with food – see it is as a lifestyle change rather than a quick-fix diet. Introduce small variations over time such as having fresh, brightly-coloured food at mealtimes. Slowly replace processed foods that have high sugar/salt content with freshly-prepared foods. Limit alcohol intake as the feel-good factor is short lived and studies show alcohol causes cancer.
Sufficient sleep keeps us feeling positive and healthy. Keep bedrooms tidy and tranquil and stick to a regular sleep and wake schedule. Reducing caffeine and alcohol intake improves sleep quality. Keep worries and anxiety out of your bed – your bed is for adult fun and slumber only. For tips see: https://carolinecrotty.ie/sleep/
Whether you buy a skipping rope or join a gym – keep moving! As with diet, small changes make big differences over time. Take the stairs instead of the escalator; park the car at the furthest point from the shop front door; if you take the bus, walk to the next stop or get off at an earlier stop. Exercise relieves stress and makes us feel good. If limited mobility, ask your health care provider for guidance.
We need a certain amount of stress to keep us functioning but we also need to learn how to relax. Calm breathing, yoga or meditation are mentally active processes that leave the body calm. Sit with closed eyes and visualise a place that makes you feel peaceful. Simply taking time to notice and appreciate what is around us can benefit our wellbeing. Read a book, listen to music, take a walk, stargaze, sing out loud, kick leaves or take a bubbly bath. Do something you enjoy (‘me time’).
Calm breathing is a relaxation technique that can be practiced when calm and used when stressed. Sit comfortably or lie down with one hand on your chest and the other on your tummy, breathe in slowly through your nose and exhale through your mouth. As you inhale, the hand on your tummy will rise as your lungs fill, the hand on your chest remains quite still. As you exhale slowly through your mouth, your tummy will fall inwards while the hand on your chest remains still. When breathing, think of calming words – ‘relax’, ‘calm’, ‘slow’ or ‘peaceful’. Concentrate on each
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