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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