Looking after your health
Protecting our mental health is easier than you might think. We can all do it every day, and with simple activities that help us feel OK, we’re better able to cope with life.
t’s a bit like brushing your teeth daily – important in preventing problems. It’s the same for our mental health. It can also be fun! Our tips will be easier for some and harder for others. Why not give them a try and see which ones suit you best?
Trying new things can sometimes feel uncomfortable, but they usually get easier the more we practice them.
One thing to remember: none of us is perfect. We all have our limits. What’s good enough for you is great.
1. Get closer to nature
We all live with worries and fears, uncertainties, losses that leave us sad and pressures that make us feel stressed.
Nature has a unique ability to soothe and calm us. For thousands of years, humans have lived alongside other animals and plants, and many people find that being in nature helps them feel more at peace, hopeful, and less isolated. Our research revealed that during the 2020 pandemic, going for a walk was the most popular way UK adults managed stress.
In Japan, there’s a practice called “forest bathing” that is believed to enhance mental well-being. This involves immersing oneself in a forest or wooded area and engaging with the different smells, sounds, and textures. To fully benefit from nature’s healing properties, try to attune your senses to your surroundings—whether it’s the trees, plants, birds, animals, or bodies of water like ponds or the seashore. Take a deep breath and notice how it makes you feel. The goal is to foster a deep connection with the natural world around you.
2. Get more from your sleep
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to cope with life.
We all experience occasional sleepless nights, and some of us may face circumstances that make it difficult to get a good night’s rest. For many, sleep is often the first thing to be disrupted when our mental health is under strain.
Adults generally need between 7 and 9 hours of sleep each night, which should include both dream-rich REM sleep and the deeper stages of rest.
If you’re having trouble sleeping, consider making a few simple adjustments:
- Establish a Relaxing Bedtime Routine: Begin winding down before you actually go to bed. This helps signal to your body that it’s time to sleep.
- Limit Screen Time and Stimulating Substances: Avoid TV, mobile screens, alcohol, and caffeine before bed to help you fall asleep and stay asleep. It’s also a good idea to avoid vigorous exercise close to bedtime.
- Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.
3. Keep Moving
Our bodies and minds are deeply interconnected, so taking care of our physical health also helps prevent issues with our mental well-being—and the reverse is true as well.
Engaging in physical activity—whether it’s playing a sport, gardening, dancing, cycling, walking the dog, cleaning, or going to the gym—is an excellent way to enhance both mental and physical health.
Exercise releases “feel-good” hormones that help reduce stress and anger, boost self-esteem, and even improve sleep. If your activity involves others, like being part of a team, a class, or a regular group, it can further support your mental health through social connection.
You don’t need to be a professional athlete or particularly sporty to benefit from physical activity. Whether it’s walking, dancing, playing basketball, or hitting the gym, the best exercise is the one you enjoy the most.
4. Eat Healthy Food
What we eat and drink has a significant impact on our bodies, brains, and moods—sometimes for better, sometimes for worse.
Sugary snacks and drinks might provide a temporary “high” or a comforting feeling, but they quickly lead to a crash, leaving us feeling drained or jittery. Similarly, caffeine in coffee, tea, or energy drinks can cause short-lived bursts of energy followed by fatigue.
A balanced diet rich in vegetables and fruits is crucial for maintaining both physical and mental health.
How we eat is just as important as what we eat. Sharing meals with others—whether family, friends, partners, or colleagues—can strengthen relationships, which is vital for protecting and nurturing mental health.
It’s also important to recognize that our emotions can influence our eating habits. Some people may overeat or undereat when they are upset. If this happens, it can be helpful to talk to someone you trust and seek professional support if needed.
5. Be Kind and Help Create a Better World
If you’ve ever felt lonely, you know how much a small connection with someone else can make a difference. A simple smile or a few friendly words can be incredibly comforting and can lift your spirits.
Research shows that kindness benefits both the giver and the receiver. Acts of kindness can boost your mood, increase your sense of capability, strengthen connections with others, and help you manage stress more effectively.
If you’re unsure where to begin, start with small yet meaningful acts of kindness. Offering a smile or a kind word can brighten someone’s day and make you feel better too. These friendly connections are essential for maintaining good mental health.
Looking for more ways to be kind? Consider volunteering or joining others in working for a good cause. These activities not only help those in need but also foster a sense of connection with others and the world around us. They remind us that we can make a difference, which is incredibly beneficial for our mental well-being.
6. Be Curious and Open-Minded to New Experiences
We can all fall into familiar routines, whether in how we spend our time or how we think about ourselves and the world around us.
These patterns can become self-fulfilling, with our expectations shaping what actually happens, for better or worse. For instance, telling ourselves “Things never get better” or “I’m useless” might be a response to what others have said, but it can trap us in a cycle of negative thinking.
Instead, try to recognize these thoughts and replace them with more positive ones, such as “I can change things for the better” or “There is so much I can do.”
Life becomes more interesting, vibrant, and rewarding when we’re open to trying new experiences and experimenting with different approaches.
It doesn’t have to be anything big—it could be as simple as changing what you have for breakfast or taking a new route when walking the dog. Or it could involve a bit more planning, like going on an adventure holiday. By stepping outside our comfort zones, we might discover a new favorite place, unearth a hidden talent, or meet someone who becomes important in our lives.
7. Plan Things to Look Forward To
Life can be challenging, and during tough times, we might feel hopeless or too drained to think about the future.
However, having things to look forward to, especially fun activities, can help us navigate difficult situations.
Planning activities we enjoy can boost our sense of hope, which is crucial for our mental well-being. These plans can be as simple as savoring a cup of tea, watching your favorite TV show, or attending a dance class, or they could be more significant, like taking a trip with family or friends, watching your favorite film, or cheering for your sports team or favorite singer.
Whether it’s a small or big event, the key is to make a plan.
Decide what you’ll do, when you’ll do it, and with whom—and if necessary, make any bookings in advance. The most important part is to stick to your plan and keep planning new things to look forward to.
8. Talk to Someone You Trust for Support
Many of us have been conditioned to keep our feelings bottled up, trying to ignore or suppress painful emotions. It can take a lot of courage to open up to someone about what we’re going through, especially if it’s not something we’re used to doing.
However, simply talking things through with someone you trust can be incredibly relieving and helpful.
Use your own words—this will help you feel safer and less alone, which is essential for protecting your mental health and preventing further issues.
Talking can also change your perspective on a situation, making it easier to manage your emotions and see things more clearly.
Additionally, opening up can strengthen your relationship with the person you confide in. This benefits both of you, making it easier for them to seek your support when they need it in the future.