Wellbeing, wellness, and mindfulness are words that have come into our vocabulary
recently but have probably been around for a long time. They seem to me to be mainly
common sense, like for example, Wellness is described as the act of practicing healthy
habits daily.
I have been reading up on Wellbeing particularly, and have listed below some wellbeing tips.
Wellbeing Tips
- Connect with friends, family, and other supports.
- Create a routine and try to stick to it.
- Exercise regularly, especially walking.
- Keep regular, healthy sleep routines.
- Maintain a healthy, balanced diet.
- Avoid excess alcohol and other substances.
- Practice breathing exercises, relaxation techniques.
- Find a hobby you enjoy such as – reading a book, baking, cooking, painting, practicing yoga.
- Stay informed but set limits for social media.
- Be kind to yourself and others.
The following , from this list are probably the most important:
The benefits that come with all three are powerful and, combined, can also help ease symptoms of mental illness. In some cases, they can even prevent disorders from developing.
Exercise and your mental health
As well as the physical benefits, exercise can help improve sleep quality, energy, and mental health. Movement is also a powerful way to reduce the risk of developing mental illness and easing symptoms, depression and anxiety. With many benefits, it’s clear to see why exercise is great for boosting your mental health. In some cases, exercise is prescribed as a treatment for mental illness.
But remember, you don’t have to run a marathon tomorrow – or at all! – focus on finding a way of moving your body that feels good.
- A sense of achievement: Getting regular exercise that becomes a habit can feel incredibly rewarding. Over time, you’ll build a sense of self-worth, making you feel more confident and stronger (mentally and physically). The beauty of movement is that even the smallest of activities will leave you feeling better.
- Decreased stress: Exercise reduces stress hormones (like cortisol) while increasing endorphins, giving you a natural boost.
- Improved focus and memory: Those feel-good endorphins also help with concentration. Physical movement stimulates the growth of new brain cells, which can help prevent memory loss. You might find that while exercising, you’re distracted from intrusive thoughts and negative emotions. Some find physical activity a positive way to take their mind off worries.
- Sounder sleep: Any movement in the day can help with regulating sleep patterns. For evenings, try relaxing activities such as stretching or yoga – you can find specific stretches or postures online that will help promote better sleep.
- More energy: Getting your heart pumping will give you a natural boost. Over time you’ll likely see you generally have more energy. This extra energy is helpful when you find it hard to get moving and lack motivation.
- A healthy habit: Exercise can help build resilience to life’s challenges and be a healthy way to cope with symptoms of mental illness. Movement is one of the most effective things to keep in your treatment toolbox.
And even when you know all the benefits that exercise brings, taking the first step to doing it is easier said than done. Here are some common barriers and how you can get past them.
Sometimes, you don’t have the energy, and the last thing you want to do is put on your kit and exercise. But, as mentioned before, exercise makes you feel more energised. Set yourself a goal of a 5-minute walk, and the chances are that once you start moving, you’ll find you’re ok to keep going.
How to get started
- Start small
If you set unrealistic goals, you’ll only feel worse if you don’t meet them than when you started. Set achievable milestones that you can tick off along the way and build up to bigger ones over time. - Exercise when you know you’ll have energy
Some people are spritely in the morning, while others have a second wind in the afternoon or evening! Find a time in the day to exercise that works for you. Don’t feel pressured to wake up at dawn to complete a 5k run. You can take a 15-minute walk any time of day. The crucial thing is to do what works for you. - Ways you can be active
You don’t have to join a gym to introduce movement into your day. The best way for many living with mental health challenges and illness is to see exercise as a part of your lifestyle – not a chore you have to tick off your to-do list. Here are some clever (and fun) ways you can move.
- Move around your home
Gardening or spring cleaning your home are great ways to be active. Not only are you getting your exercise, but you’re also accomplishing other tasks.
Eating well
Like exercise, your diet has an impact on your physical and mental wellbeing. A good, well-balanced diet can also help with preventing and easing symptoms of mental illness. For common disorders such as depression and anxiety, a balanced diet, along with other methods, can help boost your treatment.
When facing mental health or illness symptoms, your diet might not be at the top of your list. You might not want to eat or even be overeating for comfort. Or you may be relying on ready-made meals and processed foods because you don’t have the energy or desire to cook. Financial strains may also be playing a role in maintaining a balanced diet. It can be hard to prioritise when you’re feeling low.
But small changes with conscious decisions made around your nutrition can:
- Improve energy levels
- Improve concentration
- Help you sleep better
If you think you are using food – or control and restriction of foods – as a coping mechanism that is impacting your life negatively, you may be experiencing an eating disorder. Speak to your GP for advice and support.
Changes you can make
Stay hydrated
Dehydration can you leave you feeling sluggish and foggy. It can also slow down digestion, leaving you bloated and constipated.
Try:
- Drinking regularly throughout the day
- It’s recommended we drink 6-8 glasses, so if you’re on the go, it’s always handy to carry a reusable water bottle
- As soon as you wake up, grab a big glass of water – your body will need it after a long sleep, and doing so gets you into a good habit of staying hydrated throughout the rest of the day
- Your brain needs different amounts of complex carbohydrates, essential fatty acids, amino acids, vitamins, minerals, and water to remain healthy, so introduce each group to your meals
- Protein is known for boosting your mood – experiment with different sources like fish, meat, beans, pulses, eggs, nuts, and seeds
Eat regularly
Skipping meals can disturb your blood sugar levels, leaving you susceptible to mood swings and cravings. Eating small but regularly helps keep energy steady and is also helpful if you can’t face cooking or eating big meals.
- Planning – this doesn’t have to be for a whole week but do think for the day ahead, so that you’re stocked and prepared with nutritious small meals and snacks
- A healthy and delicious breakfast – porridge, toast, eggs, and fruits are a brilliant way to kick start the day.
Manage sugar, ‘bad’ fats, and caffeine
Saturated fats, caffeine, and sugar can negatively affect your brain and are linked to an increase in mental health challenges in the long term. But it’s complicated because sometimes they can provide comfort when we’re at our lowest – be kind to yourself if that’s what you need in the moment.
If you’re experiencing anxiety and or depression, you might find caffeine makes your symptoms worse by making you feel jittery and crashing after a quick burst of energy.
Sleeping well
You may know first-hand that sleep impacts mental health and vice versa. Many of us find it difficult to sleep, interrupting our daily life from feeling irritable to experiencing more severe health conditions like heart disease and diabetes.
Mental health challenges and symptoms such as racing and intrusive thoughts, oversleeping during the day, night terrors, and even side effects from medication can cause poor sleep.
Here is what you can do for better sleep.
Steps towards healthy sleep hygiene
- Maintain a regular sleep schedule – set a bedtime and wake up at the same time throughout the week (including weekends)
- Avoid stimulants such as caffeine and alcohol in the evening
- Exercise during the day can encourage sound sleep, as can practicing relaxing activities such as yoga or stretching before bedtime
- Stay away from screens – find alternative ways to unwind before bedtime, such as reading a book, writing, or meditating
- Create a comfortable sleep space – block out light and sounds, and invest in quality bedding and a supportive mattress
- Keep a notebook by your bed to write down any racing or intrusive thoughts. It can also help to write the things you need to get done the next day
- If you can’t sleep, try not to force yourself as you may feel more frustrated. It’s best to get up and do something relaxing until you feel naturally sleepy
All the above tips should help in relation to wellbeing, but here’s no shame in reaching out to your GP if you find you’re sleeping poorly or living with mental health challenges. If you need more advice, another useful site to check out is the NHS.
