We all have a limit. In my experience, we can be pushed to that limit emotionally when life’s challenges start to pile up (rather like bricks in Jenga) when issues or challenges pile up, one on top of the other.
Life is messy, cruel and unfair. Terrible things happen to lovely people, but when we don’t tackle our problems as they arrive and if we keep them secret, it can lead to feeling worse in the long run. Try talking about whatever is on your mind with someone you trust in confidence. When we prioritise our mental health all the time, then we potentially avert challenges in the long run.
Ensuring that we safeguard our mental health is as important as looking after our physical health. Whether we are dealing with stress, anxiety, depression or feeling tired and flat emotionally, there are strategies we can use to improve how we feel.
Some evidence-based approaches to help cope with difficult times are:
Practice Mindfulness: Mindfulness is the practice of focusing your attention on the present moment without judgment. It can help reduce stress and anxiety by increasing self-awareness and improving emotional regulation. Research has shown that mindfulness-based interventions can effectively treat a range of mental health issues, including anxiety, depression, and stress-related disorders (see Kabat-Zinn). I’m not sure we can ever silence our minds completely but we can give ourselves a focus like listening to the sounds around us, watching birds in the sky, noticing our breath and breathing and when a thought pops into our minds we can return our focus to our breath for example and how it feels as it enters our bodies. That’s a good starting point for developing mindfulness. we might take a mindful walk and admire the trees or colours around us and be mindful of what we are eating and how our food tastes. Some people find mindfulness in music – do whatever works best for you.
Regular Exercise: Exercise is not just good for physical health but it’s imperative for our mental health. Regular physical activity has been linked to improved mood, reduced stress and anxiety, and increased self-esteem. Studies have found that exercise can be an effective treatment for depression and can help prevent its recurrence
Sufficient Sleep: Sleep is essential for both physical and mental health. Lack of sleep can exacerbate symptoms of anxiety and depression and increase stress levels. It is recommended that adults get 7-8 hours of sleep per night to maintain optimal health and well-being.
Eat a Balanced Diet: What you eat can impact your mental health. A diet rich in fruits, vegetables, whole grains, and lean proteins can reduce the risk of depression and anxiety. Eat brightly coloured fruits and veg, nuts and all the things we know are healthy for us.
Connect with Others: Social connections are important for mental health and well-being. People who have strong social support systems are better able to cope with stress and are less likely to experience depression and anxiety (including in adolescence). Make time to connect with family and friends, and consider joining a support group or seeking professional counselling or psychotherapy if needed.
Challenge Negative Thoughts: Negative thoughts and negative self-talk can contribute to stress, anxiety, and depression. Cognitive-behavioural therapy (CBT) is a type of therapy that can help people identify and challenge their negative thoughts and beliefs and replace them with more positive or compassionate thoughts. CBT has been found to be effective in treating a range of mental health issues, including anxiety, depression, and stress-related disorders.
Practice Self-Care: Taking time for yourself and engaging in activities that bring you joy and relaxation can help reduce stress and improve mental health. Examples of self-care activities include taking a bath, making time to exercise, reading a book, or practicing yoga.
In conclusion, there are many evidence-based strategies that can help improve mental health and well-being. Practicing mindfulness, exercise regularly, getting enough sleep, eating a balanced diet, connecting with others, challenging negative thoughts, and practicing self-care are effective ways to cope with stress, anxiety, or depression and to improve your mood generally. If you are struggling with mental health issues, it is important to seek professional help from a qualified mental health professional.
Help is at hand – here are some mental health supports (27.02.2024)
