How to Protect your Mental Health
Steps to take to keep your mental state healthy in these times
- Written by Shani Kaplan
Our content is heavily centred around educating and motivating you to keep fit and healthy through movement and nutrition. Right now, there is no question that the biggest health concern facing the world - besides the obvious - is in fact our mental health. Understandably, you may have noticed a discernible increase in fear and concern for yourself and your loved ones; a change in your eating and sleeping patterns; and perhaps an increase in unhealthy habits like overeating or alcohol and drug consumption. This is unprecedented territory we are entering now. What is crucial is that we go into these unchartered waters armoured with the tools to deal with the future.
So, let’s talk about some of the ways we can make sure our own mental health is nurtured. It doesn’t matter what your situation is - whether living solo, with a partner, or with children. We mustn’t ignore taking care of ourselves before we can show up for others.
Our top tips:
Reflect, be nostalgic and feel
#1 Journal -people will be feeling many different emotions surface whilst they go into isolation. Write them out. Expressing yourself is a great creative exercise.
#2 Meditate and practice breath awareness - There is a reason that subscriptions for the popular meditation app, Headspace, is surging among users. They even have a new free set of meditations called “weathering the storm” for navigating a crisis. Read more about the benefits of meditationhere.
#3 Awaken the inner artist - Art can be incredibly therapeutic. A study in Australia found thatthose who engaged in just 2 hours-a-week of art reported significantly better mental well-being.[1] This creativity can be painting, drawing, and sculpting. It is important to remember that art is subjective, so anyone can be an artist!
#4 Work on that home cooking - Now is the time to get stuck into one of those 20 cookbooks gathering dust on your bookshelf! Use herbs and spices and adapt to what you have available in the fridge and cupboard. Sit down and enjoy the meals you create.
#5 Nostalgic viewing -Delve into one of your old favourite series or movies. There is something really soothing in the nostalgia of watching something sentimental from moments in our lives we reflect on with a smile. For me, that is Notting Hill, 10 Things I Hate About You, and My Best Friend’s Wedding.
#6 Music-Turn on your favourite music and sing and dance it out - or if you play an instrument, even better!A study found that patients consistently report that they feel less stressed when music is present [2]
#7 Let the tears roll -It is okay to feel overwhelmed; it is actually really important you let yourself feel the emotions that you may be trying to distract yourself from. The above steps will hopefully provide you with some happiness and comfort, but if everything is building up inside, let it out. Sometimes a good cry can allow you to move forward and feel a bit more at ease.
#5 Nostalgic viewing -Delve into one of your old favourite series or movies. There is something really soothing in the nostalgia of watching something sentimental from moments in our lives we reflect on with a smile. For me, that is Notting Hill, 10 Things I Hate About You, and My Best Friend’s Wedding.
#6 Music-Turn on your favourite music and sing and dance it out - or if you play an instrument, even better!A study found that patients consistently report that they feel less stressed when music is present [2]
#7 Let the tears roll -It is okay to feel overwhelmed; it is actually really important you let yourself feel the emotions that you may be trying to distract yourself from. The above steps will hopefully provide you with some happiness and comfort, but if everything is building up inside, let it out. Sometimes a good cry can allow you to move forward and feel a bit more at ease.
Be constructive with most of your time
#1 Set routines and complete to-do lists -It is easy to want to sleep or binge on TV to waste away the time – which is perfectly healthy to do as a form of self-care or to recharge. Just be sure it’s infrequent and only when you trulyneed to. Don’t eliminate your daily habits and routines, just alter them.Wake up at your normal time, change into fresh clothes, have your meals at regular times. Schedule work and activities into your day. And work through that to-do list that has been mounting up.
#2 Exercise at least 2x a week -Whilst right now isn’t the time to be stressing about the workouts you’re missing, movement has a really positive impact on our mental health by lowering stress. [3] It stimulates those happy endorphins and will help you maintain a routine during these hard times. Read last week’s blog for some inspiration and resources.
#3 Learn a new craft or skill -Purchase an online course or download an app. This could be learning an instrument; a creative writing, language, or nutrition course; it really can be anything! Not only will this give you purpose to your day if your job doesn’t allow for you to work from home; but learning, challenging, and stimulating your brain is a great way to redirect negative thoughts and feel more fulfilled.
#4 Finally, block out the noise clutter -Of course, it is crucial we stay up-to-date with the latest government advice and news headlines. But horror stories, predictions, and tear-jerking articles can quickly become a catalyst for increasing fear and anxiety. Choose a time of day to check for any updates from trusted sources only; such as the NHS, WHO, or government websites. On social media, unfollow or mute the content that isn’t serving you. I know it is hard but really try and limit yourself.Being glued to your phone has negative effects on your mental health and many will find that their average phone usage time is soaring. Instead, opt for the above! Read more about the impact on high phone usage here.
On behalf of Dr Harry and the Truth team, stay safe, stay at home and connect with yourself and your loved ones right now ❤️. We are here for you!
Shani Kaplan
Shani Kaplan is a contributing writer for Truth Origins. She combines her knowledge gained from working within the fitness/wellness industry in Sydney and London for the last seven years as a Personal Trainer, and class instructor, with her addiction to research as a result of her BA in Business Marketing. Shani loves martial arts, resistance training, dance and yoga, nutrition, travel, design, photography, and art.
Read our most recent blogs:
References
[1]Davies, C., Knuiman, M. & Rosenberg, M. The art of being mentally healthy: a study to quantify the relationship between recreational arts engagement and mental well-being in the general population. BMC Public Health 16, 15 (2015). https://doi.org/10.1186/s12889-015-2672-7. [Accessed 23 March 2020].
[2] Thoma, M. V., La Marca, R., Brönnimann, R., Finkel, L., Ehlert, U., & Nater, U. M. (2013). The effect of music on the human stress response. PloS one, 8(8), e70156. doi:10.1371/journal.pone.0070156. Available at: https://www.ncbi.nlm.nih.gov/pubmed/23940541 [Accessed 23 March 2020].
[3] Jackson, E. (2019). STRESS RELIEF: The Role of Exercise in Stress Management. [online] ACSMs Health and Fitness Journal. Available at: https://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/STRESS_RELIEF__The_Role_of_Exercise_in_Stress.6.aspx [Accessed 23 March 2020].
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