Creating a self-care toolkit this #WorldMentalHealthDay

Today is World Mental Health Day. Small steps, that we all can take every day, can be the secret and foundation to good mental wellness - not only for today but for every day.

In a busy world full of challenges, we all need to think about and to prioritize our mental wellness to be our best selves. After all, we are encouraged to look after our physical health by eating healthy and exercising regularly so why wouldn’t we put the same emphasis on our mental wellness?!

Everyday activities can influence mental wellness – from getting enough sleep to keeping stress levels in check and eating enough nutrients. We need to be proactive across these activities every day to maintain wellness, but on days when we don’t necessarily feel ourselves, a bit of extra effort is required to boost wellness.?

Managing Stress

Stress can reduce our sleep, impact overall mental wellbeing and happiness - and can have detrimental effects on our physical health. When stress kicks in we need to put steps in place before it gets any worse. Managing expectations at work and taking regular breaks can help you prioritize workload and put things into perspective.

Improving Sleeping Habits

The Sleep Foundation notes that adults should get, on average, 7-9 hours of sleep per night.[1] While this is not always achievable, having good sleep hygiene practices in place can help. My colleagues B?a?ej Herzyk and Paul-Francois Cossa have written about the need to reduce screen time immediately before bed, as technology can stop us from sleeping well. Having a warm bath before bed, and limiting caffeine after 3pm can all help set yourself up for a better night’s sleep.

As another colleague, Caroline Le Doré , has written: the hormone melatonin and the mineral magnesium are both natural to our bodies and help regulate sleep and stress. But if we don’t have enough, they can be boosted through over-the-counter supplements. At Sanofi, we have used our expertise to develop supplements with magnesium and vitamin B6 to enhance opportunities for rest and relaxation.?

Going Outside

Going outside and breathing fresh air always makes me feel better. Winter is approaching, and the darker months can be a difficult time for many people. Making an effort to get outside at least once a day can help a lot. It can also benefit your physical wellbeing.[2] It can help you relax, feel happier and more in control – a virtuous circle. Take advantage and do your exercise routine outside, even during winter times. I live in a country where it snows, and being able to feel the cold is both refreshing and energizing – some say it also prevents aging, we shall see in few more years about that one...

Connecting with others

When creating your self-care toolkit, don’t underestimate the power of connecting with family and friends, whether virtually or in-person. A coffee with a colleague or walk with a friend can help us look after our mental wellness, as well as the wellbeing of those around us. Building relationships with others is important for your mental wellness, by helping you build a sense of belonging while providing emotional support.[3]

Ever considered picking up a new hobby? Now is the time. Dedicate one or two evenings per week to a new hobby or skill – as well as feeling a sense of achievement, you will probably meet new people too.

A combined approach

Prior to 2020, mental disorders were a leading cause of the global health-related burden. Studies on Covid-19 will continue for years to come, but it already appears clear that the prevalence of mental health disorders has continued to rise.[4] Therefore, we need to find ways to focus on our mental wellness and create techniques to help us cope when times get tough. ?

We are all individuals, and our self-care toolkits will each be different. This #WorldMentalHealthDay , let’s all take some time to think about the actions we can take, to prioritize our mental wellness through self-care and create a toolkit for the weeks and months ahead.

?#WorldMentalHealthDay #MentalWellness #HealthyMindHealthyBody

[1] https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

[2] https://www.mind.org.uk/information-support/tips-for-everyday-living/nature-and-mental-health/how-nature-benefits-mental-health/

[3] https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/

[4] Covid-19 Mental Disorders Collaborators, Global prevalence and burden of depressive and anxiety disorders in 204 countries and territories in 2020 due to the COVID-19 pandemic, The Lancet Commission, Vol 398: 10312, Nov 2021. DOI: https://doi.org/10.1016/S0140-6736(21)02143-7