As we head into Mental Health Awareness Week, let’s take a look at this years theme. Action.
It is great we are more open to talking about our mental health and how we are feeling, however, we must ensure we take action.
The Mental Health Foundation suggest taking action for:
Yourself – do something for your own mental health to feel good. If you do nothing else this week, choose one action to help you. See below for some ideas.
Environment – we are not alone, we are part of society and communities. We are all in this together. It is important we raise awareness and help each other.
Everyone – looking out for other people, checking in they are ok and making connections so we are supportive of one another. Even if you see someone everyday, ask them how they are, notice if they aren’t quite their usual self.
They also suggest taking action for yourself in the:
Short Term – here are some ideas to give you quick wins in the moment.
- Pause – stop what you are doing and just be. It can be for 30 seconds or 20 minutes, whatever feels right for you.
- Take a long slow deep breath. Make your exhale longer than your inhale, focus on counting how many you do, but once you get to 10 start again.
- Go for a short walk in nature – if you can get away from what you are doing and walk, then find a lovely quiet walk and pay attention to what is all around you.
- Notice five things you can see, four things you can hear, three things you can smell, two things you can touch and one thing you can taste. You can do this anywhere, from sitting at your desk to being outside walking down the street.
- Take five minutes to meditate or listen to a guided meditation. Sit or lie down and listen. If you find your mind is wondering then focus on your breathing.
- Listen to calming music – we likely all have a song we love to hear to chill us out and take our mind back to a lovely time. Set this up so you always have access to this or another chilled tune, so it is there when you need it.
- Have your cup of coffee, tea, water or juice outside. Stand hugging your mug and taking in the sights and sounds of your neighbourhood or surroundings.
- Stretch – do a full body stretch, shrug your shoulders and feel good.
- Call a friend and have a good old chat with them.
Create a list of short term actions for yourself so you have a ‘go to’ list when you need it. This will help to remove the thought process so you can choose the most appropriate and effective action in that moment.
Long Term – these are more impactful on your everyday wellbeing and will help you to build habits. Consistency is key.
- Exercise regularly – find an activity you enjoy, whether it is on your own or a team sport, or join a class. You may wish to do a daily yoga practice or go to the gym. Whatever you do aim for three to four times a week.
- Eat well – aim to eat whole foods rather than processed foods. Eat a balanced diet and aim to fill half your plate with vegetables.
- Get enough sleep – aim for around seven to eights hours a night, this can be tricky if you struggle with your sleep. Create a sleep routine, put your devices away an hour before bed, read a book or do a mediation before you hit the hay.
- Do something mindful – get lost in the moment, be creative. Paint a picture, colour in, learn a language. Don’t you just love it when you are so involved in an activity that time disappears and before you know it three hours have passed.
- Connect with your friends and your community – plan time to go and see them, schedule in time to speak and set up a regular get together.
- Plan something to look forward to – it could be a hair appointment a trip to your favourite coffee shop or bookshop or a day trip to a beach with a picnic, a weekend away or a holiday.
Don’t just wait until Mental Health awareness week to do something for your wellbeing, This week, try to choose one small activity to do daily to help your mental health and wellbeing. It’s a great start to building habits to help your mental health.
Have a great week, look after you.
Love Emma xx
Wellbeing with Relaxing Lavender 