Top 11 Mental Health Tips
WHAT WORKS: Preserve your mental health and avoid difficulties.
It is simpler than you might believe to protect our mental health. We can all do it every day, and with simple actions that make us feel better, we can cope with life better. It's similar to brushing your teeth every day to prevent problems. The same is true for our mental health. It can also be enjoyable! Each of our suggestions was developed to assist us in caring for our mental health, and each one is supported by research evidence.
This advice will be more straightforward for some and more difficult for others. Why not give them a shot and discover which ones work best for you? Trying new things can be intimidating initially, but they usually become more straightforward as we practise them. One thing to remember is that none of us is flawless. We all have limitations. What works for you is excellent.
1. UNDERSTAND YOUR EMOTIONS
Feeling agitated can disrupt our life, making it difficult to think straight, work, relax, study, sleep, or interact with others. Many of us know when we are unhappy but unsure of what we feel. Is it despair, fear, humiliation, loneliness, anger, or another emotion? We don't always understand why we feel the way we do. It frequently helps to pay attention to our sentiments without condemning them or telling ourselves we're foolish or weak for feeling the way we do. This may appear weird and uncomfortable. However, practice and patience with ourselves will be beneficial. Naming our emotions is also likely to help. So we might tell ourselves, "I'm particularly annoyed today, but also sad." Another helpful step is to figure out what has caused us to feel this way - it could be a disagreement or disappointment. Some women may discover that their periods affect their moods.
2. MIND HOW YOU TALK TO YOURSELF
It is also necessary to speak lovingly to ourselves, in the same manner we would talk to a child we care about. It can be pretty reassuring. You may feel uneasy initially, but give it a shot; it might just help. Some people feel better if they write down their emotions, either in a notebook or on their phone. You could try saying something nice to yourself a couple of times a day. (This is also referred to as a "mantra.") For example, "I am on a journey, growing and developing." According to research, this minimises negative thoughts and moods. Some people believe that practising "mindfulness" is beneficial. Please contact me if this is something you are interested in. Speaking with someone else can also be helpful.
3. ASK FOR HELP. VERBALISE HOW YOU FEEL
Many of us have learned to bottle up our emotions and try to ignore them. It might take a lot of guts to tell someone else how we actually feel or what we're struggling with, primarily if we're not used to doing so. Simply discussing things with someone we trust can be beneficial and relieving.
Make use of your own language. It will make you feel safer and less alone, which will aid in the protection of your mental health and prevent difficulties. Talking may also alter your perceptions and feelings about the issue in ways that you find beneficial. Another advantage of chatting is that it may deepen your relationship with the person you communicate with. This will most likely benefit both of you and make it simpler for them to come to you when they need help.
4. DRUG AND ALCOHOL AWARENESS
Many take drugs to mask "difficult" emotions like grief, fear, or embarrassment. Nobody wants to be unhappy; for some, drugs and/or alcohol provide brief solace. Unfortunately, they do not prevent the sensations from returning and may aggravate or cause additional difficulties, such as harm to mental and physical health, relationships, and work or school. Suppose you suspect you are using drugs or alcohol to cope with challenging feelings. In that case, it may help to merely observe it at first, without beating yourself up over it. It is beneficial to your mental health to be understanding and friendly to yourself.
5. LOOK AFTER YOUR MONEY AND TAKE ACTION ON IT NOW
Money troubles are sometimes inescapable, and we may have no choice but to be in debt. Fears about paying debts, bills, and necessities like food and energy can be highly stressful. We may feel overwhelmed and alone if we feel responsible for sending money back home or if we are the sole income in our household. Feelings like this might make it challenging to deal with everything, including money concerns. We may take steps to help avoid financial problems from affecting our mental health. We may feel ashamed of what we're going through, making it difficult to tell others and leaving us feeling isolated. The truth is that we are never alone in our financial difficulties. According to research, they are one of the most common and severe sources of stress for many people. Even if we can't improve our money, talking about our worries with someone who isn't engaged and whom we trust will make us feel less alone and burdened. This could help us find new paths forward. Suppose we have financial difficulties, including debt. In that case, speaking with an expert at a charity that provides free money assistance can be beneficial. They are well-versed in what might go wrong with people's finances and what can be done to help. It might be quite helpful to seek assistance before debt gets unsustainable. Getting assistance will benefit everyone.
6. GET GOOD QUALITY SLEEP
Anyone who has struggled with sleep knows how important it is for our bodies, thoughts, and ability to cope with life. We all have awful sleep days, and some of us live in settings that make getting a good night's sleep impossible. When we are battling with our mental health, sleep is frequently the first thing that suffers for many people. Adults require 7 to 9 hours of sleep per night, including enough dreaming sleep and deeper sleep. If you're having trouble sleeping, consider making a few simple changes. As an example:
• Create a soothing nighttime routine to assist you in winding down before going to sleep.
• Avoid TV and smartphone devices, as well as alcohol and caffeine before going to bed. This will assist you in falling and staying asleep.
• Avoid strenuous exertion before going to bed.
• Every day, including weekends, go to bed and get up at about the same time.
Contact us for more information about the Helping Hand Coaching Sleep & Mental Health Guide.
7. SPREAD LOVING KINDNESS WHEREVER YOU CAN
If you've ever felt lonely, you understand how important it is to have even a remote connection with someone else. A kind smile or words can be soothing and uplift our spirits. According to research, being kind benefits both parties. Being kind can boost our mood, help us feel more capable, strengthen our connections with others and even make us cope better with stress. If you're not sure where to begin, consider tiny yet meaningful acts of kindness, such as providing a smile or a few kind words to someone. You may not only brighten their day but also feel better as a result - pleasant ties with people are essential for our mental health. We can also help others by doing volunteer work and getting together with other people to work for good causes. These things can make us feel more connected to others and the world around us. It might make us feel like we can make a difference. All of this is beneficial to our mental health.
8. MOVE MORE
Our bodies and minds are connected, so looking after ourselves physically also helps us prevent problems with our mental health (it works the other way around, too). Moving our bodies – with sport, gardening, dancing, cycling, walking the dog, cleaning or going to the gym, for example – are great ways to improve our mental and physical health. Exercise releases "feel good" hormones that reduce feelings of stress and anger. It also helps us feel better about our bodies. It can improve our sleep too. If it involves other people, like being part of a team, a class or a group we see regularly, that can also boost our mental health. We don't have to be professional athletes, or sporty, to get the benefits of being physically active. From walking to dancing and basketball to the gym, the best exercise is simply the one we enjoy.
9. GOOD NUTRITION MATTERS
Food and drink affect our bodies, brains and mood - for good or bad. Sugary snacks and beverages can give us a temporary "high" or sense of comfort that can feel irresistible. But they soon leave us feeling exhausted or jittery. Caffeine in coffee, tea or energy drinks can also have this effect. A balanced diet with lots of vegetables and fruit is essential for good physical and mental health. How we eat is also important. Having meals with other people can help to grow relationships – with family, friends, partners, and colleagues. This is really important in protecting everyone's mental health and preventing problems. Food can also get mixed up with our feelings. Some people over-eat or under-eat when they are upset. It may help to talk to someone we trust and get professional support if we need it.
10. KEEP AN OPEN MIND AND BE CURIOUS
We can all get stuck in familiar ways, like how we spend our time and what we think about ourselves and the world. This can be self-fulfilling, with our expectations influencing what actually happens, for good or bad. For example, we might say to ourselves: "Things never get better" or "I'm useless" as a response to what others have said. It can help to notice these thoughts and try out new ones, such as "I can change things for the better" and "there is so much I can do". Life can feel more attractive, lively and rewarding when we are open to trying new experiences and experimenting with how we do things. It could be as simple as what we have for breakfast or the route we walk with the dog. It could also need some planning, like an adventure holiday. We might find a new place that it turns out we love, discover a talent we didn't know we had or meet someone new and vital.
11. MAKE PLANS.
Life throws all sorts at us, and during hard times, we may feel hopeless and not have the energy to plan for the future. Things to look forward to, including fun activities, can help us cope with difficult situations. Making plans for things we enjoy can increase our sense of hope, which is essential for our mental health. Our plan could be for anything from small pleasures, like a cup of tea or your favourite TV programme or dance class, to a trip with family or friends, or seeing your favourite film, sports team or singer. Whether it's a small or a big one, the important thing is to plan it. Decide what you'll do, when and with who and, if needed, book it.
SUPPORT AND INFORMATION
Mental Health Ireland
· Website: www.mentalhealthireland.ie
· Email: info@mentalhealthireland.ie
· Phone: (01) 284 1166
St Patrick’s Mental Health Services
· Website: www.stpatricks.ie
· Email: info@stpatsmail.com
· Telephone: (01) 249 3200
Aware
· Website: www.aware.ie
· Email: supportmail@aware.ie
· Telephone: Freephone (1800) 80 48 48
See Change
· Website: www.seechange.ie
· Email: info@seechange.ie
· Telephone: (01) 541 3715
We hope you found this blog post informative and useful.
