Protect Your Mental Health

People talk about “mental health” when they often mean “mental ill-health” or “mental-illness”. We all have ‘mental health’, just as we have ‘physical health’ and it changes throughout our life-time and even over the course of the day. Please care for, safeguard and protect your mental health because it is precious. The more you protect and look after it, the better able you will be to deal with life’s curveballs. Here are some reminders to help protect your mental health:

“Mind your body to mind your mind”. Eat well and regularly. Include natural foods. Increase intake of fruit, vegetables, wholegrains, nuts, beans and live yogurt. Include protein and fatty acids (oily fish, almonds, avocados etc). Avoid alcohol, trans fats, caffeine and high-sugar and processed foods. Cook your own meals. Stay hydrated with water.

Get your sleeping pattern in order. Ensure you get sufficient, good quality, uninterrupted sleep.

Exercise, movement, physical activity – we all know what we should be doing but there’s a big divide between knowledge and behaviour! Decide to move more and do it! Start small and build over time. Baby steps in the right direction are better than no steps! Celebrating those steps can help keep you motivated. Use the stairs, dance or go for a walk. I have a fridge magnet that says “housework won’t kill you but why take the risk” but one way to increase your movement is to do physical chores around the house like hoovering, dusting or cleaning windows. Being physically active helps you feel good and is great for your emotional wellbeing.

Set realistic goals – short, medium and long term. Acknowledge each achievement. Keep focused on the future – the best of life has yet to come.

Do things that you enjoy doing – gardening, painting, baking etc. Be creative when you can.

Give. This can be something small like holding open a door, saluting someone, making eye contact and smiling. Give your time by volunteering or give your energy by doing something nice for others – giving makes us feel good.

Always be kind. Kindness is the universal language. When we help others feel good we feel good.

Try to spot the good things in life and be grateful. Gratitude safeguards our mental health.

Spend time with people that are easy to be with.

Learn to say “no”.

Meet someone for a coffee or for a walk and a chat.

Join a club or start a club. We need social connections.

Stop being too busy to do the things you love and make the time.

Give yourself a break from technology and this includes the tv! Do something practical like read a book, bake, colour, draw, chat, get outside in nature, journal about your day, take a bubbly bath – there are so many things to do instead of being plonked in front of the tv.

Do something outside of your comfort zone, outside of your usual routine. When you feel discomfort in a safe environment/setting, remind yourself that it’s healthy and good.

Stop comparing.

Accept yourself as you are. You’re perfect. There is only one of you.

Be gentle with yourself when things go wrong. Praise you when things go right.

Learn how to relax and live with stress. Take up yoga or Tai-Chi, read a magazine, play with your children or a pet, listen to great music, sing out loud, write poetry, stand outdoors and admire the trees or the skyline.

Take time alone for yourself by yourself every day. I sit in my car when I return from work before I enter my house so that I leave work outside my home.

Smile. It brightens up those around you and also your face!

Learn how to control your breath. Breathe in slowly through your nose, hold for a couple of seconds, then exhale slowly through your mouth. Breathe into your tummy rather than into your upper chest. Do this for a couple of minutes a couple of times a day. We all have to take bathroom breaks so why not breathe slowly and deeply every time you’re in the bathroom or when you wash your hands or turn on the kettle. There are opportunities for calm breathine but you must be disciplined! You’re worth the effort!

Get help. If you need it, ask for it. No one needs to face a problem on their own. We are better when we work together.

Find someone with whom you can talk about your issues or difficulties. If that person is a professional such as a counsellor, doctor, psychotherapist, psychologist, you can rest assured that whatever you say will be kept confidential.

www.carolinecrotty.ie

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