Living a fulfilled life involves looking after our mental wellbeing. Although this can look different for everyone, there are some common themes, which we can all follow in this endeavour.
1. Take some time to be in the moment.
Being in the now(1), also known as mindfulness can help with stress, anxiety and depression(2). Many people have heard of mindfulness, but fewer actually know enough about it to actually practice it, and fewer yet practice it regularly enough to benefit from it.
So, where can you start? The first step is to find some mindfulness activities that work for you. Some will find that focusing on different parts of the body at a time works for them, whilst others will find that focusing on their breath works for them. There really isn’t a right or wrong way, so long as you’re focusing on something. Mind(3) has some examples of mindfulness activities, as well as some tips for getting started.
By focusing on the moment that you’re currently experiencing, there’s no room to worry about the past or future, which is how the technique can reduce anxiety and depression.
2. Take some exercise.
The NHS explains that exercise can reduce the risk of depression(3), in addition to providing a variety of physical health benefits. The reason that exercise helps your mood is that you release feel-good hormones (dopamine and serotonin) when you exercise.
But how much exercise is enough for optimum health? The UK’s Chief Medical Officer(5) has stipulated this, stating that a person should aim to be active daily, achieving at least 150 minutes of physical activity each week, through a variety of activities. However, there is also an argument that anything is better than nothing.
3. Check in with yourself.
Checking in with yourself is all about asking yourself how you’re feeling. When you are in the habit of asking yourself how you’re feeling, you’re better able to spot when you’re feeling overwhelmed and when you may need to take a step back. You can do this simply by pausing an asking yourself ‘how am I feeling right now?’, but some people prefer to achieve this through journalling. There is no right or wrong way.
Other helpful questions to ask yourself are ‘what was good about today?’, ‘what wasn’t so great about today?’, ‘’how could I have made today better?’, what am I grateful for?’ and ‘how could I have practiced self-care today?’.
4. Spend time in nature.
Spending time in nature can benefit our mental health and wellbeing in many ways, from boosting our self-esteem and gaining a sense of peace, to improving concentration and restoring our emotional self.
The reasons why being in nature benefits our health and wellbeing are still not fully understood, according to the WWF and Mental Health Foundation(6). However, we do know that on a basic level, it can distract us from less helpful thoughts and prevents us from engaging in unhealthy or unhelpful behaviours. Being outdoors also provides a stimulating environment, which can promote a more restful sleep at night.
If you’re struggling to achieve or maintain mental wellness, you may benefit from seeing a counsellor or hypnotherapist. Either will be able to help you work through any barriers towards building self-care activities into your daily life.
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(1) Sweet, C (2014) The Mindfulness Journal: Exercises to Help You Find Peace and Calm Wherever You Are
(2) NHS (2022) https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/
(3) Mind (2021) https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/mindfulness-exercises-tips/
(4) NHS(2021) https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
(5) Department of Health and Social Care (2019) https://www.gov.uk/government/publications/physical-activity-guidelines-uk-chief-medical-officers-report
(6) WWF and Mental Health Foundation (2020) https://www.mentalhealth.org.uk/explore-mental-health/publications/thriving-nature
