Protecting our mental health is easier than you might think. We can all do it every day, and with simple activities that help us feel OK, we’re better able to cope with life.
It’s a bit like brushing your teeth daily – important in preventing problems. It’s the same for our mental health. It can also be fun!
1. Get closer to nature:
Nature can have a really calming effect on us. We have been living around other animals and plants for thousands of years. Some people say nature helps them feel calmer, more hopeful and less alone. Our research found that going for a walk was the UK adults’ favourite way of coping with stress during the pandemic in 2020.
2. Get more from your sleep:
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to cope with life.
We all have times when we sleep badly, and some of us live in situations that make a good night’s sleep impossible. For many people, sleep is often the first thing that suffers when we’re struggling with our mental health. Adults need between 7 and 9 hours’ sleep a night, including enough dreaming sleep and enough deeper sleep.
3. Keep Moving:
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.
4. Eat healthy food:
Food and drink affect our bodies, brains and mood – for good or bad.
Sugary snacks and drinks 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 so-called 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.
5. Plan things to look forward to:
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 important 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. It’s important to follow your plan – and repeat.