Advice for looking after your mental health

It’s mental health awareness week and Mayo Clinic Healthcare’s Dr Safia Debar is sharing her advice on improving your mental health.

I believe in a functional holistic approach to health. There are so many interlinks between our mental and physical health, with mental health having the power to worsen many physical health conditions, as well as the reverse. Our mental health is important, but too often ignored. Below I’ll discuss some simple steps you can implement to help prioritise your mental health, especially during times when you don’t feel good. If you require additional support, please feel free to reach out to me or make an appointment to visit a professional to discuss your specific concerns.

Make healthier choices

When we are feeling overwhelmed, we often blame ourselves for our eating behaviours. This includes a temptation to eat mindlessly despite not feeling hungry. However, stress automatically initiates these biological changes that can increase our appetite and negatively impact our ability to make healthy food choices, often including foods high in sugar and processed fats. Ultimately, food decisions that tend to make us feel worse in the long run. Well-nourished bodies manage stress better, so make sure you are supporting yourself through eating balanced meals full of fruit and vegetables and drinking more water.

Movement

Exercise has been shown to improve mood and tends to help people feel less anxious. If you struggle with finding the time or motivation to exercise it can help to start off small, for example by walking to work or taking the stairs instead of a lift. I would also recommend trying out different types of exercise as you might find one you enjoy and are more motivated to do. Exercises such as running, swimming, dancing, cycling and aerobics can all help to relieve stress.

Prioritise social connection

Positive social interaction can improve happiness and reduce feelings of loneliness. Try to make time to regularly see family and friends, or even join community groups or classes to meet new people. Good social networks can also help you feel supported during harder times. Did you know that a 20 second hug can affect your hormones, lower blood pressure and improve your mood?

Reframe stress

Reconsider your relationship to stress and how you perceive it. By seeing stress as an equation and embedding some active relaxation strategies you can reduce the cumulative negative impact of stress. Start small to aim big.?Techniques such as meditation, focusing on your breathing and progressive muscle relaxation can all help regulate stress, and only take a short time to do.

Go out in nature

Sunlight exposure can help boost serotonin levels, which is associated with improved mood. Being out in nature can also help with relaxation as people often feel calmer and more focused after being outside, benefitting from a clearer mind.

If you are concerned about your mental health and would like advice specific to your health concerns, visit our website to learn more and make an appointment: www.mayoclinichealthcare.co.uk