07 Jan How to Improve your Mental Wellbeing

Whether you have been struggling or not there are always things we can implement in our everyday lives which are going to enhance our mental wellbeing. Below is a guide of five key areas we can work on to benefit us in the long term.

1. Identify your mood triggers and keep track of them

We’re all different. What affects someone’s mental wellbeing won’t necessarily affect others in the same way.

But we all have times when we have low mental wellbeing, where we feel stressed, upset or find it difficult to cope.

Common life events that can affect your mental wellbeing include:

• loss or bereavement
• loneliness
• relationship problems
• issues at work
• worry about money

Knowing what affects mood can help you take steps to avoid or change the situations which negatively impact on you. Even if you can’t change the situation, knowing your triggers can help you remember to take extra care of yourself during difficult times.

For example, you may realise that eating certain foods or seeing a certain person has an effect on your mood. Or you may tend to experience a particular mood at a particular time, such as in winter.

Keeping track of your moods and what triggers those moods in a mood diary can help you work out what affects your mental wellbeing, and recognise changes in your mood that would be difficult to spot otherwise. You can create your own mood diary, or there are lots to choose from on the internet.

No matter the reason for our low moments, it can be helpful to remember that you deserve to feel good and there are always steps you can take to improve and maintain your mental wellbeing.

2. Build positive relationships and talk about the way you feel

If you are facing a difficult time, talking about the way you feel with someone you know and trust can often help. Whether it’s your colleagues, friends, family or a medical professional there will be someone there to support you, and maybe give you another perspective on what is causing your problems. Even if they can’t help, often just talking something through and feeling that there is someone to listen and understand you can make you feel much better. Ensure you’re not bottling things up – it’s good to talk!

Connecting with others can help us to feel a greater sense of belonging and can help to challenge feelings of loneliness.

• Make time for the people you love –Keeping regular contact with friends and family, whether it’s face-to-face, on the phone or by text, can strengthen your relationships.
• Join a group – Meeting others with a shared interest can increase your confidence and build your support network.
• Talk about the way you feel – Opening up to a trusted friend or family member can help you to feel listened to and supported. Just acknowledging your feelings by saying them out loud can help.
• Use peer support – If you’re finding things difficult, talking to people who have similar feelings or experiences can help you to feel accepted.
• Volunteer – at a local school or hospice. Giving your time to those that need it can be extremely fulfilling and can help you to look at things from a different perspective

3. Take time for yourself

Often people can feel guilty for spending time on themselves. However it’s essential for your wellbeing and can help you to be more resilient.

• Try mindfulness – Being present can help you to become more aware of, and manage, your thoughts, feelings and surroundings. It can help you to enjoy life more and accept the world around you.
• Learn something new – Learning new skills can help boost your confidence and give you a sense of achievement. And remember it doesn’t have to be something big!
• Do something you enjoy – Whether it’s taking a long walk, cooking, playing an instrument or reading, it’s positive for your wellbeing to do something that makes you feel good.
• Try relaxation techniques – Doing something that you find relaxing, such as listening to music, colouring in or having a bath can help to reduce stress and improve your mental wellbeing.

4. Look after your physical health for good mental wellbeing

Looking after your body can help to keep you mentally well. Making small, gradual changes can have a positive impact on your mental wellbeing – try to start with one or two things you feel able to do.

Exercise

Our mental and physical health are closely linked. Taking up sport or exercise can help you feel better in lots of different ways. Exercise releases a hormones in the body such as endorphins and serotonin which makes you feel good about yourself, boosts mood and an overall sense of wellbeing.

For more help in this area contact Annurca on enquiries@annurca.com

Nutrition

Exploring how what you eat affects how you view yourself might help you to feel better. Our body relies on a balance of nutrients to achieve optimum performance both physically and mentally. Try to:

• Maintain stable blood sugar levels (wholemeal bread and pasta, nuts and seeds, pulses)
• Ensure you get plenty of Omega 3 (Oily fish, flaxseeds, pumpkin seeds and walnuts)
• Good levels of vitamin B (wholemeal grains, vegetables, beans, pulses and lean meat and fish)
• Get high levels of Vitamin D (we mainly get this from sunlight but also our diet – oily fish and eggs)

For more help in this area contact Annurca on enquiries@annurca.com

Alcohol and Drugs

You may think that drinking and taking drugs boosts your confidence. But these can have a negative effect on your mental wellbeing.

Sleeping

Getting too little or too much sleep can have a big impact on how you feel.

5. Set yourself a challenge

Find something you like doing and do more of it.

You could take up a hobby, join a class or volunteer your time for something you feel passionate about.

At times it can be hard to find the motivation to set goals for yourself, especially when you don’t feel confident or worry about what other people may think. But it doesn’t have to be something big.

Making small goals such as trying a recipe or learning the days of the week in a new language can help you to feel more positive about yourself.

When setting yourself goals. Try and stick to the evidence based SMART goals theory