Top tips to support your mental wellbeing

Aim for 7-9 hours of sleep a night. If you struggle to get to sleep then create a relaxing bedtime routine and try to go to bed and wake up at the same time every day. Switching off technology at least 30 minutes before going to bed and cutting out caffeine in the afternoon can also help you sleep better. If you find yourself worrying a lot as soon as your head hits the pillow, try a few rounds of square breathing to shift your nervous system out of a state of fight-or-flight. Simply inhale for a count of four, hold your breath for a count of four, exhale for a count of four and hold the exhale for a count of four.

 2. Nature

Paddle in the sea. Go blackberrying. Hike through local woodland. Grow your own vegetables. Sit on a park bench and look at the flowers. Spending time in nature helps reduce anxiety and depression and being outside in natural light can be helpful if you experience seasonal affective disorder (SAD).

 3. Relax

Give yourself time to completely switch off and allow your brain and body to relax. If you struggle to relax then explore using guided meditations and gentle yoga practices such as yin yoga and restorative yoga. Listening to binaural beats can also help shift the brain into what’s known as the alpha-theta state — a state of deep relaxation and restoration.

 4. Connect

Lockdown has meant that many of us are feeling isolated and lonely. Now is a great time to reconnect with old friends — they are probably missing you just as much as you are missing them. Reaching out to neighbours, socialising with work colleagues and joining group exercise classes are other ways to feel more connected. Scheduling weekly catch ups with family and friends online is also a great way to stay connected if you can’t be together physically.

 5. Meditate

There are some great meditation apps such as Headspace and Calm with lots of different styles of meditation to explore. Or a really simple technique is to simply find a quiet space, close your eyes and focus on your breath. Count each exhale from 1-10 and then begin again at 1. Repeat for 2-3 minutes. When you mind wanders (which it will!) and you lose count, simply begin counting your breath at 1 again.

 6. Yoga

Yoga is a great way to take care of your physical and mental health. You can go to a local yoga studio or practise at home. There are some great classes on YouTube you can access for free and you can find yoga books for all levels online and in bookshops.

 

 7. Create

Painting, drawing and writing are all beautiful ways to process what is going on in the world at the moment. It doesn’t matter if you haven’t created any kind of artwork since school — simply get a sketchbook and have a doodle.

 8. Breathe

The breath is one of the most powerful ways of calming the nervous system and stopping any anxious thoughts. A simple technique is the 3-6-9 technique. Simply inhale for a count of 3, hold your breath for a count of 6 and exhale for a count of 9.

 9. Nourish

What we eat has a huge impact on our emotional wellbeing. Pay attention to how certain foods make you feel. Maybe you feel energised after eating that three bean chilli but those cookies made you feel sluggish? Or maybe the salad you had for lunch left you feeling hungry and bloated but the peanut butter toast you had for a snack felt really nourishing. Try and eat lots of wholefoods and avoid any overly restrictive diets.

 10. Switch off

Make sure you give yourself lots of technology-free time each day. If you catch yourself scrolling through your phone, notice how you are feeling and what you really need. Be especially mindful of using your phone first thing in the morning and last thing at night and try and steer clear of it for at least 30 minutes when you wake up and before you go to bed.

 11. Move

Find ways of exercising you enjoy. Movement is great for mental and physical wellbeing and includes everything from walking and hiking to weightlifting and boxing. It can be hard to motivate yourself if you’re feeling low, so begin with a something short and simple. If you don’t want to leave the house, there are lots of home workouts online you can try too.

 

 12. Slow down

Sometimes the most urgent thing was can do is slow down. We are in the middle of a pandemic and you can’t expect yourself to operate at the same pace as before. It is okay if you need more breaks than usual.

 13. Journal

Journaling helps us process what is going on inside us and around us. You can freestyle journal which means you simply write whatever comes to mind or use journal prompts.

 14. Feel

Sometimes we simply need to feel our feelings fully. A mindfulness technique called RAIN can help us be with our emotions.

• Recognise — What are you feeling?
• Allow — Can you allow those feelings to be there instead of distracting yourself?
• Investigate — Where do you feel the emotion in your body? What physical sensations are you experiencing? How do those sensations change?
• Nurture — What do you need? What is the most loving thing you could do for yourself?

 15. Reach out

If you are really struggling then reach out to a professional. You can find more support via Mind, Rethink and through your GP.