Improving mental health and wellbeing


Techniques For Improving Poor Mental Health and Wellbeing

Good mental health allows you to reach your potential and achieve fulfilment, while poor mental health can prevent you from accomplishing your goals and negatively affect all areas of your life.

In this article, we will look at some useful techniques to help you manage your mental health and improve your well-being. It is important to note that these techniques are not a replacement for proper medical attention - if you are suffering from serious mental health issues, you should always contact your GP or another medical professional.

Mental health image

Reframing thoughts

Cognitive reframing is a technique that can be used to help shift your perspective to develop a more positive mindset. This can be achieved by identifying negative thoughts and replacing them with more helpful ones. While mastering this technique takes time, recognising harmful thinking processes is crucial because it can help you realise the association between your thoughts, feelings and behaviours. It can also prevent you from getting stuck in a vicious cycle where negative thoughts lead to unhealthy coping habits, which themselves lead to further negative thoughts.

One of the simplest ways of reframing your thoughts is to use the 'catch it, check it, change it' technique, which will allow you to learn how to effectively reframe your thinking and break away from the vicious cycle. Whenever a negative emotion arises, try to identify the thoughts that accompany it. You can write these thoughts down and consider if there is evidence that they are true. Then you can try to replace these statements with more realistic ones. For example, if you put yourself down for not passing an exam, you can be more objective and turn "I am not good at anything" into "I did my best, and this setback does not define me."

Mindfulness 

Mindfulness is a practice that helps us to notice present thoughts, emotions and surroundings without judgement. Staying in the present allows us to recognise negative thoughts and feelings early enough to adjust how we respond to them without becoming too overwhelmed. In addition, paying attention to our surroundings can open us to experiences we had not noticed before.  

One of the most effective ways to incorporate mindfulness into your life is practising breathing techniques. Drawing attention to our breathing can decrease stress and ground us in the present. Refer to our Mental Health Awareness course for detailed instruction and find more examples of mindfulness exercises.

Developing a healthy sleep routine 

Developing a healthy sleep routine is very important, because restful sleep allows your body and mind to recharge and function properly, while poor sleep quality has been linked to many physical and mental health problems. [1]

To adjust your schedule, start by going to bed at the same time each night and waking up at the same time each morning. Next, try to reduce the time spent using electronics before bed as they can be distracting and make it difficult to fall asleep. Instead of using your phone or watching TV, you could try relaxing with a book or listening to calming music instead.

Another important step is cutting down on caffeine and alcohol use, as these can further disrupt your sleep by increasing alertness and decreasing sleep quality. Similarly, snacks that contain sugar might cause difficulty maintaining sleep, so consider replacing them with healthy options.

Finally, your sleep environment should be quiet, dark and free of distractions. If your curtains do not block enough light, try using an eye mask. You can also rely on earplugs to prevent noise from keeping you up.

Developing a support network

Having a high-quality social network is essential because it allows us to develop resilience. In other words, support from other people helps us deal with life's adversities more effectively. To cultivate social connections, try to devote some time to interact with your friends or family each week. For more tips, refer to the Mental Health Awareness course available on our website.

Another great way of broadening your support network is by joining a class or course to acquire new skills. These can include learning how to play an instrument, doing sports and more. Developing a new skill is beneficial for our mental health as it gives us a sense of purpose and achievement, increasing our self-esteem and confidence. However, to get the most out of a new activity, remember setting small goals and celebrating small victories.

Healthy lifestyle

People who keep active are less likely to struggle from mental health issues and enjoy better health in general. This is because physical health influences mental health and vice versa

Physical activity positively impacts our mood because movement causes our bodies to release endorphins, which reduce stress and perception of pain. You can benefit from these effects even if you start small. For example, you can include walks or yoga in your daily routine and gradually build up to more strenuous activities. 

Lastly, make sure to maintain a healthy diet full of fruit and vegetables. While products high in sugar and fat might give you an instant energy boost, they will make you feel tired in the long run. 


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References:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7826982