Wednesday, May 26, 2021

Mental Health Tips: When Struggling


Since this month is mental health awareness month, this is a continuation of my series on mental health. Today's focus is on tips when you are struggling, with tips provided by Futurelearn. After these tips you will find some yoga and mediation practices you can try.

How To Take Care Of Your Mental Health
From Futurelearn

1. Get help when you need it

The first step towards taking care of your mental health is to seek out help when you’re struggling. Whether it’s talking with a loved one or seeking out a medical professional, getting help when it’s needed is an important step. If you’re in urgent need, you can contact the Samaritans in the UK or Mental Health America if you’re in the US.

2. Recognize the signs

Another important way of looking after your mental health is to recognize the signs when something is wrong. Of course, we all have bad days now and then. However, knowing the signs of poor mental health can help you take action when it’s needed.

Learning about some of the symptoms of mental health conditions can help. Similarly, noting down your own feelings and experiences can help you identify when things aren’t quite right.

3. Talk about it

Although it’s not always easy, talking about your feelings can help you maintain good mental health. Not only can it help you deal with and work through your mental burdens, but it can help you feel supported by and connect with others. Talking therapies, such as CBT, are often used to treat issues such as depression and anxiety.

4. Take care of your physical health

The ties between physical and mental health are frequently highlighted, and taking care of one often helps to maintain the other. Many studies have shown that keeping physically active can improve your mental health.

For example, regular exercise can help with sleep, improve your mood, and help you manage stress and anxiety. One study even showed a 26% decrease in odds for becoming depressed for each major increase in objectively measured physical activity.

Make sure that you have some time to get active on a regular basis. Whether it’s a regular walk, cycle, or trip to the gym (if they’re open), even a small amount of exercise can make you feel better.

5. Work on your sleep routine

Again, various studies have detailed the links between sleep and mental health. Those who suffer from mental health conditions may find it impacts their sleep pattern. Similarly, those who struggle with their sleep may be at a greater risk of developing certain mental illnesses.

In our open step on good sleeping habits, you can learn about how to get a better night’s sleep. By doing so, you can help to take care of both your physical and mental wellbeing.

6. Try meditation and mindfulness

There are various techniques that can help you to maintain positive mental health. Two that have been studied in detail (and are closely linked) are the practices of mindfulness and meditation. As well as decreasing stress, these techniques have been proven to improve mental health and wellbeing.

The National Institute for Health and Care Excellence (NICE) even recommends the practice of mindfulness as a way of managing depression. Research has also indicated a positive impact of meditation in reducing stress, enhancing wellbeing, and even being helpful for treating anxiety, addiction, aggression, and depression.

7. Pay attention to your diet

We all know that our diet impacts our physical health. However, research also shows that there is a link between diet and mental health. Although the relationship is complex, what we eat can affect our brain, both positively and negatively. One study found that there was a trend between a good-quality diet and better mental health in children and adolescents.

You can learn more about nutrition and wellbeing with our free online course, which explores the fundamentals of a healthy diet, as well as how food and disease are linked.

8. Stay connected

Evidence shows that supportive relationships with friends, family and neighbors benefit the mental health of individuals and the population. What’s more, other types of social interaction, such as volunteering, are also known to boost wellbeing. As such, it’s important to stay connected with those around you.

Although it can be difficult to visit people in person at the moment, calls, video chats, and messages can still help you to feel part of a community or social group.

9. Be kind to yourself

In the hustle and bustle of modern life, it can sometimes be challenging to take time out for yourself. However, taking time for self-care can help to reduce feelings of stress and anxiety and lift your mood overall.

If your lockdown mental health hasn’t been the best, make sure that you set aside some time for relaxing activities. Treat yourself to a nice meal, enjoy a warm bath, or do something entirely for your own enjoyment.

10. Learn something new

Learning something new, whether it’s a skill or a hobby, can help to boost your self-confidence and self-esteem, build a sense of purpose, and help you connect with others. If you’re looking for some inspiration, check out our post on how to find a new hobby.

Here is a list of mediation and yoga that you can consider doing when you are struggling








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