Today is World Mental Health Day. As someone who has struggled
with my mental health since my teens – especially with depression and anxiety –
I wanted to make a short list of the things I do to try to keep myself mentally
healthy. Sometimes things beyond our control overwhelm us, but there are things
within our control that we can do to sustain our emotional wellbeing.
Tip 1 – Take regular exercise
One of the best ways I’ve found to boost my mental health
is through taking regular exercise. In my case, I took up running a few years ago and it
has been a real help to me. I started off barely being able to run a kilometre
without having to stop due to shortness of breath and aching legs. Now I’m able
to run at a steady pace for over an hour. Yes, my legs still ache after such
exertions, but the combination of getting the blood pumping and being out in
the open air (see Tip 2) releases endorphins, which are natural chemicals that
make you feel happier.
If you think running might be the exercise for you but
don’t know where to begin, try the Couch to 5K programme, or just grab a pair of shoes (they don’t need to be fancy, as
long as they fit) and give it a go. Run for as long as you can and/or walk between
bursts of jogging. Even 15 minutes of combined walking and running is a start. At
first, I’d recommend running maybe twice or three times a week, leaving recovery
days between runs, then increasing the frequency, distance and speed (least important)
as you feel able. Be careful not to overdo it.
Another great option is the weekly parkrun at various locations around the UK.
This free event offers the opportunity to run with other people of all
abilities and many people really benefit from the social aspect of it.
Volunteering is also an option and giving our time to help others can make us
feel good about ourselves. Some people like to go around the country exploring
different parkrun courses and making new friends.
Running isn’t for everyone. Before the pandemic, I used
to swim once a week. Swimming is an excellent form of exercise as it not only builds
stamina but also suppleness and strength. It’s a great option for people who
want something a little easier on the joints. Other people will prefer
different types of exercise. Even walking counts as exercise. The trick is to
find something that you enjoy. That way, you’re more likely to stick with it.
Tip 2 – Get out into nature
An underrated and often overlooked mental health aid is
nature. Getting out into green spaces can have a profound and positive impact
on the mind. Taking ourselves away from the hustle and bustle of urban life and
into areas without concrete and vehicle fumes can have a soothing effect.
I realise that this is easier for some than others. However,
if you take a little time to explore your local area, even the big cities have
plenty of green and blue spaces to explore. I’ve highlighted some of my favourite nature areas in my city of Manchester on the map below.
There is a stretch of the River Mersey in the south of the
city that runs for several miles and offers a great walking or running route.
Plus, like London but on a smaller scale, the city is blessed with a number of
attractive parks, including Heaton Park (north), Wythenshawe Park (southwest) and
Platt Fields Park (south). Even a wander along the canal can bring you into
contact with nature, which is brilliant as long as you don’t get too near the
geese during breeding season!
Indeed, while bird spotting might sound like something
for old men in anoraks, it’s actually an easy way to help us rediscover our
connectedness to nature and remind us that we are just living creatures. Experiencing
nature can be a form of mindfulness,
or living in the moment, which helps us to focus without letting our worries overwhelm
us.
Tip 3 – Limit alcohol intake
There’s a plethora of reasons to reduce alcohol, from
saving money to keeping your liver and other internal organs healthy, as well
as reducing your chances of doing or saying something stupid or dangerous. In
terms of improving my mental health, lowering my alcohol intake has been one of
the most positively impactful actions I’ve taken.
While one possible downside has been that I do now
socialise less than I did previously (this was true even before the pandemic), reducing
my alcohol intake means I’m more likely to choose social events that don’t just
revolve around drinking. Undoubtedly one of the big plusses has been not waking
up on a weekend morning hungover, which can be a contributor to depression as
it leaves you tired and less motivated to be active. I would much rather be clear-headed
and only aching from the gym or dancing than feeling like death.
Alcohol is also empty calories, with many alcoholic
drinks either containing high amounts of sugar or mixed with sugary drinks. As
well as feeling perkier, I’ve also lost my beer belly since I stopped drinking
alcohol to excess (although running has helped too). For some people the best
approach is to go teetotal, for others it’s to set a limit on how many units of
alcohol they’ll consume in a day. I find that not drinking at all tends to be
better as old habits die hard and once you’ve had two drinks you might “get the
taste for it” and – thanks to the combination of peer pressure and lowered
inhibitions – end up drinking more than you planned.
Sometimes I’ve seen advice for caffeine intake to be
limited also. In my personal opinion, this is less important than reducing your
alcohol consumption, as fewer health issues are linked to caffeine. If you have
trouble sleeping, caffeine may be something to consider. But generally, as long
as you’re not imbibing ridiculous amounts like a litre of Red Bull a day, you
should be fine. I’ve found that drinking tea can have a calming effect, which
is positive for my mental health. Plus, there are many low-caffeine and
no-caffeine options such as decaf, rooibos, mint, chamomile or fruit teas to
choose from.
Tip 4 – Eat fresh fruit and vegetables
We all know that the recommendation for eating fresh
fruit and vegetables is five portions a day, but how many of us actually make
sure we get these every day? Part of the problem is that many people don’t like
the taste. Another issue is that not everybody knows how to cook, and pre-prepared
food is very often short of fruit and vegetables, and certainly lacks fresh
ones.
However, while the 5-a-day target is probably too low and
should be closer to 10, scientists say that even just 2.5 portions a day can make a difference. This refers to physical
health, but the mind is part of the body and eating an unhealthy diet can have a negative impact on our moods.
In my experience, I tend to feel more energetic and
happier on days when I eat more good foods than junk food. I do like fast food
occasionally as a treat, but fatty and processed foods shouldn’t form the basis
of your diet if you want to look after your physical and mental health.
For people who don’t particularly enjoy eating fruit and
vegetables, there are a few tricks, such as drinking smoothies (make sure there’s
no added sugar) or sneaking them into other foods. I like to start my day by
mashing a banana in with my Weetabix (other cereal brands are available) and
adding a sprinkling of blueberries or dried fruit (e.g. raisins, papaya). Unsure
about carrots? Try root vegetable mash. Not keen on tomatoes? Try a tomato-based
pasta sauce. Peas, beans or lentils can be mixed into curries or pies too.
Another tactic is to think about swapping items. For
example, if you like a bag of crisps as a snack, switch to (unsalted) mixed nuts
every so often. Choose a handful of grapes instead of a chocolate bar. Have a
bowl of strawberries instead of a slice of cake. You don’t have to make those swaps
every day or for every treat but changing a few can make a difference and you’ll
feel better for it.
Tip 5 – Set yourself goals
Most of the above tips for mental health focus on physical
or bodily things that can help boost the mood. These things only go so far.
Feeling mentally well relies on being able to stay on top of your thoughts. It’s
OK to have negative thoughts. We all have them, even the most positive people
in the world. The difference often lies in how we process our thoughts.
I know from experience how difficult it can be to
override negative thoughts, especially when you’re feeling low and lacking
energy. Sometimes I just want to lie in bed all day and I’ve spent too many days
doing this. Each of us has various reasons for why we feel down and not all of
them can be fixed, just like not all physical health conditions have a cure.
For conditions such as seasonal affective disorder (SAD), we might need sunlight or other treatments such
as talking therapies or antidepressants to help us to feel better. And that’s OK.
Many people feel more motivated when working towards set
goals. The beauty of setting personal goals is that we can choose them
ourselves. That means we can choose to discard any ambitions which become
counterproductive. The goals we set can cover various timeframes and can be as
grand or as simplistic as we desire.
For example, I could set myself a long-term goal of trying
to run 1000Km in a year. I would then break this down into needing to run
approximately 84Km per month, or around 20Km per week. Therefore, I know that if
I do 3 x 7K runs, or 4 x 5K runs per week, I will be on track to achieve my overall
goal.
Of course, your goals don’t have to apply to running or exercise.
They could be professional goals, such as wanting to achieve a certain position
in your company or to complete a project by a particular date, or personal
goals, like saving enough money to buy a new pair of shoes, holiday or even a
house. Sometimes it helps to set a deadline, although if you shouldn’t beat
yourself up about it if you don’t meet this, as you can always adjust it depending
on your circumstances.
As someone with depression, I believe that even setting
little goals each day can be helpful. Getting out of bed is a goal. Reading a
chapter of a book, watching one more TV show in the series, and going outside for
a 30-minute stroll are all goals. Sometimes those things are all we feel able
to manage. But setting ourselves realistic goals can give our minds something
to focus on and help us to overcome the darker days.
Most of all, we don’t have to suffer alone. It helps to
talk and share things with friends. You don’t have to tell them everything. A
good friend will respect how much you wish to disclose. A better friend will
help you not only to make goals but to achieve them too. Even if all that means
is accompanying you on that half-hour walk that makes you feel that little bit
brighter.
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