Our physical health and mental health are inextricably linked, with one impacting the other in a circular relationship. When feeling physically unwell, we might not feel very happy. When feeling anxious or overwhelmed, we might not feel physically well.
We can take measures to safeguard and boost our mental health. It can feel difficult and effortful, but the payoff is worth it. Prioritise your well-being to get the best out of your life.
Start Today!
Planning is fantastic, but starting today with something is far better than postponing until the time is just right! An imperfect something is better than a perfect nothing!
Exercise
Move for 20 minutes by marching on the spot, touching your elbows to the opposite knee, dance or follow an online class from the comfort of your home. If 20 minutes is too much, set a timer for 5 minutes, leave the house and as soon as the alarm goes off, turn around and come home – that’s a 10-minute walk and a wonderful starting point. 30 mins of moderate exercise most days can reduce stress, improve your mood, and boost self-esteem.
Screen-Free Time
Mobile phones are an intrinsic part of our lives. When prioritising mental health, schedule daily screen-free time. We do not benefit from being constantly distracted from ourselves. Spending time alone with our thoughts is beneficial. Our brains need downtime, ideally in nature, which can improve our focus. Even looking at and admiring trees is calming for humans because nature is therapeutic!
Social Connections
Just as important as spending time alone with our thoughts, forging social connections is beneficial for our mental health. It might be a little more difficult as we age to find new friends but reach out to others. Contact family members and friends, meet people, become involved in your community, join clubs/groups that interest you or volunteer.
Mindfulness
Mindfulness is not about having a full mind but is more about being present and engaged in the current moment. Mindfulness can help reduce stress and improve focus and feelings of wellbeing. Spend a few minutes every day, focusing on your breath and breathing. While walking, pay attention to your body and the sound of your steps on the ground. When someone speaks, listen and hear what they’re saying. There are several ways to develop mindfulness or join a yoga, or mindfulness class
Self-Care
Make a list of things that you enjoy doing or that you used to enjoy when you were younger. Prioritise doing something from that list (whatever you enjoy) as part of self-care practice even if only for ten minutes every day e.g. reading, walking, music, drawing, gardening. If you are a parent, by doing what you enjoy you teach your children the importance of self-care – you are their role model.
Seek Help
Ask your GP for a list of supports. Alternatively, phone 1800111888 anytime day or night and you’ll be sign-posted to Irish mental health support services.
Gratitude
Most of us never miss what we have until it’s gone, including people. Developing gratitude
can improve our mood, reduce stress, and increase positive feelings. Write three things
every day for which you are grateful, regardless of how small or insignificant. That keeps our focus on the positives regardless of how tough the day is.
In summary, move your body, have screen-free time, spend time in nature, forge social
connections, seek help, and practice gratitude and mindfulness. The benefits of prioritising your mental health outweigh the effort. Something done is better than a perfect nothing so why not do something to mind your mental health today!
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50 Tips for Life
50 Tips for Life
(in no particular order!)
Most of us could use a few reminders to help make our lives easier and happier. Here are 50 tips for life that might help you feel more content – if you put them into practice!
Smile. Laugh.
Count your blessings. Develop gratitude.
Learn to say no and to ask for what you want (it’s effective communication). Say yes without expectation.
Nothing changes because you complain. Change comes with action. Stop complaining – the negativity is not good for you or for those around you!
Declutter. Happiness doesn’t come from ‘stuff’ (it actually comes from giving).
Awareness is key to change. Get to know yourself.
Live life according to your expectations and not the expectations of others.
Forgive people. Don’t hold grudges. Forgive you. Don’t hold regrets.
Listen more. Talk less especially when someone speaks to you.
Mind your mental health. Spend time daily with your thoughts to help you destress.
Plan your meals and make them from scratch.
Ask for help and be specific e.g. “can you please mind the children for one hour on Saturday while I take a break?”
Don’t buy anything simply because it is reduced.
Watch your self-talk. Be your own cheerleader.
Put out tomorrow’s clothes today i.e. prepare for tomorrow today.
Gently stretch when you wake.
Stay connected. Research shows our health is negatively affected when we are socially isolated.
Do not buy clothes hoping they will fit at some stage. When you buy new clothes, get rid of old ones.
Hugs are healing. Pets can provide great company and most love hugs if there are no humans to hug.
Disconnect from technology. Reconnect with nature and people.
Dance. Anytime, anywhere.
Salute people. You might be the only contact someone has when you say “good morning”. Always say “thank you”. It’s nice.
Get a good night’s sleep. Stick to a bedtime routine. Aim for 7-9 hours. Sleep restores body and brain.
Your day will go the way the corners of your mouth turn.
Instead of watching tv do something productive. Plant a seed, write a letter, read a book, visit a neighbour etc.
Treat yourself.
Diet and nutrition is one way to mind our mental health. Vitamin and mineral deficiencies can affect how we feel and think. B12, D, Zinc, Omega 3 fatty acids, iron, selenium and other deficiencies in minerals, amino acids and proteins can negatively affect our mental state. Have your bloods checked.
Retrain your brain to spot the positive, rather than the negative.
Listen to music that you like.
Get daily sunlight.
No one is any better or any worse than you. Regularly remind yourself of this because you are enough.
Learn how to control your angry reactions – take deep breaths rather than shouting or swearing. Don’t lose your temper with anyone. Ever.
You don’t know what you would do if you were in someone else’s shoes. Stop judging others. Stop judging yourself. Humans make mistakes. Learn from them.
Whatever your age, keep active. Keep your body healthy with movement.
Respect the environment. Recycle. Have a compost bin.
Stay hydrated. Watch the colour of your pee – the more you drink, the clearer your urine looks. The colour is more concentrated when you drink less fluid.
Sing. It’s good for your health and it’s calming.
Keep a journal – it can help you keep track of your day-to-day feelings and emotions.
Learn to slow down your breath. Exhale for longer than you inhale a few times a day.
Write a list of your worries and turn that list into a plan of action.
We flourish with praise. Focus on the things you get right. Praise yourself and readily give praise to others.
Be considerate. You have no idea what’s going on for others. Be kind at every opportunity.
Mind your physical health by keeping your body strong and fit.
Reduce or cut out alcohol, caffeine, processed foods, sugar, screen-time, cigarettes, stressful situations, negative people, naps late in the afternoon, staying up late or sleeping in.
Increase time with positive people, your intake of vegetables, fruit, wholegrains, bright berries, nuts, protein and fresh produce. Eat more beats, garlic and broccoli.
Feed your senses i.e. eyes (sight), ears (sound), skin (touch), tongue (taste) and nose (smell).
Wear bed socks to help keep your body warm while you sleep.
Have health-checks e.g. smear, hearing, dental, breast, sight, vitamin, hormone, prostate etc – whatever it is that you should get done – go do it!
Let go of trying to figure out ‘why’. There isn’t always a ‘why’ and if you had a ‘why’ what would it change?
No one likes a “know-all”. Don’t give advice unless someone expressly wants it and, even then, ask if he/she is absolutely sure!
Always have goals, like dreams, they’re appropriate for every age. Have short, medium and long-term, achievable goals. Write them down. Acknowledge achievements. Set new goals – keep going.
Yes that is 51! I couldn’t resist.
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