Studies show that mental health disorders have become more common. Every year in the UK, 1 in 4 people experience symptoms of mental illness. We often think about mental health as something we need to manage or treat, but we can all be proactive in lowering risks. There are some very easy steps you can take to protect your mind. In this guide, we’ll outline some simple measures to help you take better care of your mental well-being.
Manage your diary to achieve a better balance
One of the most common reasons why people experience stress, anxiety and burnout is a lack of time to rest, relax and recover. If you work long hours, you’re raising children or caring for relatives, or you have other commitments, which means you have limited downtime, this will impact your health. Managing your diary effectively can help you strike a better balance. Treat your personal diary like your work schedule. Block periods out for taking breaks, socialising or enjoying hobbies.
Learning to say no is refreshing. It’s not easy to turn down invitations or offers of more work, but it’s crucial to know your limits and respect your preferences and wishes. If you’re tired and all you want to do is curl up on the sofa and have an early night, don’t feel that you have to work overtime or go to a networking event that is entirely optional. Prioritise requests, invitations and events and try to work smarter to free up time. Data suggests that shorter working hours can actually boost productivity.
Invest time in hobbies and interests
Having a hobby is one of the easiest and most effective ways to enhance your mental well-being and beat stress. Your interests can distract you from stressors, help you relax and unwind and lift your mood. Whether you love playing online games like Hearts and you enjoy escaping during breaks or long, boring commutes, you live for adventure sports, or you’re a creative soul who likes to paint, draw or write, investing time in hobbies can be hugely beneficial. Choose activities that match your mood and how you want to feel. Options like yoga, sculpting, reading, listening to music and baking can be soothing and calming, while playing team sports, playing music in a group or doing outdoor pursuits such as rock climbing can be energising.
It’s important to note that turning to your interests and activities you enjoy can nourish your mind even if you only have a couple of minutes between meetings or an hour free one evening a week. From exercise classes and home workouts to grabbing a coffee with a friend or playing a quick game of Chess or Hearts on your phone, hobbies can be restorative, relaxing and invigorating.
Identify and avoid triggers and stressors
We are all unique. When it comes to our mental health, we have different triggers and stressors. Learning to recognise what makes you feel stressed, overwhelmed, frustrated or uneasy can help you protect your mental health and prevent mild symptoms from developing. From work overload and social media to spending time around certain people or feeling tired and rundown, it’s beneficial to keep a diary and learn to spot red flags and early warning signs. If you know what triggers or stresses you out, you can avoid difficult situations or limit exposure.
Spend more time in nature
Research suggests that spending time in nature has significant benefits for mental health. Being outside surrounded by trees, flowers, rolling hills, flowing water or crashing waves can help you relax and unwind. It also reduces stress levels, it can give you energy, and it’s uplifting.
If you don’t live in the countryside or close to a nature reserve, beach or national park, seek out local green spaces. From urban parks and gardens to walks along rivers and canals, it’s beneficial to get outside as much as possible. You can also reap the rewards of natural environments by bringing the outside in. Adding more flowers and plants to your home is an excellent way to do this. If you have limited access to nature where you live, try to make the most of your free time. Plan short road trips or hop on a bus or train to explore forests and woodlands, lakes and rivers, parks, ornamental gardens, mountains, beaches and nature reserves. In the UK, you’re never more than around 70 miles from the coast.
Focus on good-quality sleep
Most of us are aware of the impact of sleep deprivation or recurrent sleepless nights, but many people still don’t prioritise rest. If you go to bed late even though you’re exhausted, you’ll start to notice the effects. Tiredness can reduce immunity, increase the risk of mood swings, irritability and sleep troubles and hamper your performance at work or college. In addition, you may find that relationships become strained and you’re more prone to stress. Focusing on good-quality sleep can be transformative for your mental well-being.
Key steps to enhance sleep quality include implementing a bedtime routine, setting aside sufficient time for sleep, avoiding activities that stimulate you during the evenings and creating a restful, tranquil sleeping environment. Fix a daily bedtime, which allows you to get the recommended 7-8 hours of sleep per night, and make sure your bedroom is comfortable, quiet and dark. Take time to unwind before you head to bed. Run a bubble bath, read a book, talk to friends, watch a TV show or listen to a chillout playlist. Avoid checking work emails or scrolling in bed. Ideally, your bedroom should be a tech-free sanctuary. Regular exercise is another effective self-help technique for better sleep.
We often talk about mental health in the context of mental illness, but there are steps you can take to protect your mind and prevent mental health symptoms. Examples include managing your diary to achieve a better work-life balance, making time for hobbies and interests, and limiting exposure to triggers and stressors. It’s also beneficial to spend as much time as possible in nature and focus on good-quality sleep. If you employ self-help techniques, and they don’t help, or you have symptoms that are recurrent or get worse, don’t hesitate to seek medical advice.
