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Wellbeing Tips to support mental health
Wellbeing tips are something I am always happy to share, and I’d a real advocate for enabling everyone to have access to mental health support. Looking after our mental health and wellbeing is so important, yet it can be so challenging and overwhelming, particularly if we are experiencing times which we find difficult.
I have recently signed up as a campaigner for Mind, as I strongly believe that mental health support is something that should be available to us all. I also believe that in being honest and open about our mental health challenges, we allow others to be open and honest too, and reach out for help. In this blog, I’m going to share some of my own challenges, and my wellbeing tips, in the hope that they help you.
My own wellbeing and mental health challenges
I have had my own personal struggles, just like many of you. As an autistic ADHD’er, I must carefully balance and manage my own mental health and wellbeing, to avoid overwhelm and burnout. I have lived my life experiencing overwhelm and burnout, and it wasn’t until I had a diagnosis of autism and ADHD in my forties, that I was able to fully understand the challenges I’d faced. Since my diagnosis, I’ve been able to make some HUGE changes to my mental wellbeing, and I feel like a different person!
I now know what the early signs are for me, and I have put some practices in place to help me – but sometimes, I get caught off guard and I can experience acute panic attacks and anxiety, which lead to cycles of constant worry, poor sleep and catastrophising. I actually have a list of my own wellbeing tips that work for me, printed out – and I have daily reminders on my phone to do things that are good for me!
Stay connected
The challenge with mental health is, that so many of us have become experts at hiding it, of masking it. It’s not just about looking out for the obvious signs, such as depression and low mood, but being aware of the changes in behaviour of those that are close to you.
My top piece of advice for anyone, is to try and stay connected with your family and friends. Check in on them, ask them how they are, and really listen to how they are feeling. Show genuine interest in how someone is, ask questions and show that you really care.
And, if you’re the one that is struggling, try and find a way to be honest and tell a friend or family member how you’re feeling. If it’s too difficult to explain HOW you feel, just saying you’re not OK right now is a step towards letting help in.
Signs that someone is struggling
Signs of someone struggling with their mental health aren’t always obvious. Here’s some things to look out for, with friends and family;
• Dropping off the radar and not replying to messages or phone calls. Avoidance.
• Cancelling plans at the last minute, or not turning up.
• Being manic, or constantly rushing around like a headless chicken.
• Not making eye contact when they tell you they are ‘fine’ or changing the subject quickly.
• Increased drinking or drug taking.
• Change in behaviour.
Can you spot some of those signs in yourself or others? I know that for me, I stop replying to messages/calls and avoid everyone. I will either completely shut down and be burnt out, or I’ll throw myself into a project as a distraction/focus – but this just adds to the burnout potential. If you are experiencing mental health challenges, or you know someone that is, there is support available. I’ll share some links below, and share my top 10 wellbeing tips too.
Some general lifestyle tips to boost your wellbeing
- Focus on eating a well balanced diet. ‘Eat the rainbow’ and eat as many different coloured fruit and vegetables as possible, and include oily fish, and/or nuts and seeds in your diet. Reduce your sugar intake, as this can cause problems with your insulin levels, that can increase feelings of anxiety and low mood.
- Take steps to reduce your stress levels, as high levels of cortisol, our natural stress hormone, wreaks havoc with our entire body. If you’re living in a state of constant stress, you will feel overwhelmed, burnt out and unable to cope. Our modern lifestyles are naturally quite stressful, but taking steps to limit screen time, spend time outside in nature and exercise, can all make a huge difference to boosting out feel good hormones.
- Try and get 7-9 hours sleep a night. This is one of my top wellbeing tips, because poor sleep affects EVERYTHING! Your body repairs and regenerates overnight, it’s when many processes take place that rebalance our hormones and clear toxins and waste from our body. Our cells regenerate and repair, and prepare us for the next day. It’s so important for our mental wellbeing too – which is really why it’s one of the most important wellbeing tips.
- Consider downloading an app for wellbeing. My personal favourites are Calm and Headspace. I go between the two, but both are great.
- Spend time outside in nature. Whether you’re walking outside, or sat on a bench – try and spend 30 minutes of day outside, as a minimum. Nature is very healing, and it’s a great way to stay connected. We also have the chance to breath in fresh oxygen that can nourish our body and recharge us. Fresh air is so good for us, have you ever been outside and not felt better?? I definitely haven’t!
- Exercise; exercise is known to reduce our stress hormone cortisol, and to boost the feel good endorphins in our body. it’s so powerful for your body, physically and mentally. Find something that you enjoy and don’t set yourself up to fail, with hardcore, demanding exercise – start gently, and find something you love. You should enjoy exercising, and it should be something you can fit into your day easily. If you make it too hard to achieve, you’ll set yourself up to fail, which will have a negative impact on your mental wellbeing.
Useful links
before I share my top wellbeingn tips, it’s important to understand that the answer to improving your mental health and wellbeing will be unique for you. It’s worth trying different things and seeing what helps you. MIND have a great resource, that helps you with ideas of things to try. https://www.mind.org.uk/media/8615/tips-to-improve-your-wellbeing-2020-easy-read.pdf
I’d also urge you to speak with your GP if you are struggling, and, you can self refer for talking therapies via iTalk on the NHS https://www.italk.org.uk/
Mind charity https://www.mind.org.uk/
I’m going to share my top ten wellbeing tips, so you can see how I manage on a day to day basis. My advice with any tips is, try things out and see what works for you. Don’t stick at something if it doesn’t work, or you don’t enjoy it.
My top 10 wellbeing tips
1. I keep a gratitude journal, so I can focus on the positives in my life. I currently use this one, as it gives me the opportunity to reflect on my negative thoughts, and re-frame them into something more positive. https://amzn.eu/d/an0V9At
2. I meditation using Transcendental Meditation techniques, which I learnt here https://www.meditationtrust.com/ This form of meditation literally changed my life!
3. I get out in nature every day, come rain or shine. I listen for the birds singing, as birds sing when it’s safe! And, I try and focus on as many sounds and sights as I can see. It’s very grounding.
4. I listen to podcasts and music, that make me feel better. And honestly, dancing to uplifting music is like a switch to my mood.
5. I exercise regularly, it really helps me to feel instantly more positive. And it helps me sleep, getting 7-8 hours a night makes a huge difference to how I feel mentally.
6. I do something creative, for me – making silver jewellery or sewing are very therapeutic for me.
7. I avoid situations and people that are triggers for me. I have learnt to check in with myself and say ‘NO’ to things and people that have a negative affect on me.
8. I tell myself that the tough times will pass. I imagine the negative thoughts and feelings are like clouds in the sky. They will blow over, and the sun will shine again.
9. I spend time with animals. I used to have a gorgeous cat, Charlie. And whenever I felt sad, I’d have a cuddle with him, and it definitely helped. At the time of writing, nearly a year on from losing him, I’m looking to get another furry friend, as I felt SO much calmer with a cat in the house.
10. I tell the truth when someone asks me how I am. I’ve stopped telling everyone I’m great, or I’m fine. Somehow, this release has stopped me trying to trick myself, and makes me realise when I need to focus on self-care.
I do these things, in combination with a healthy lifestyle, which I shared in my wellbeing lifestyle tips. I’m much better at knowing when I’m tired and on the edge of burnout now, and so I can take steps to look after myself better. I really hope you find some wellbeing tips in here that can help you, if you ever need them.
You know where to find me
If you are struggling with your mental well being and you don’t know where to turn to, please reach out to me.
I know first hand how hard it can be, when you’re struggling. I also work with a lot of clients, who have experienced mental health challenges throughout their lives.
By being honest and open about it, and asking for help – you can take the first step to moving towards a happier and more positive life. And, anything you share with me is 100% confidential. You aren’t alone, please know that.
Sending you hugs
Nikki x
