Reliable Contractors top tips for better Mental Health
As always, the second Monday in May is the beginning of Mental Health Awareness Week, and because of this we have decided to share some of our top tips for better mental health! You can see the list below, and if you have some of your own, why not add them in the comments section??
1. Get plenty of sleep
Not only is sleep essential for physical health, it has a huge impact on our mental health. Sleep will help regulate the chemicals in our brain which help to manage our moods and emotions, if we don’t get enough sleep we can begin to feel both depressed and anxious.
Doctors recommend we get between 7 to 9 hours sleep a night.
2. Eat well
As with above, eating well does not only affect our physical health but again will impact our mental well-being. Ensuring you eat your 5 a day will see your mood improve, whereas being deficient in iron and vitamin B can give us a low mood. If you are deficient in these, you could look into taking supplements.
Caffeine can also affect you if you find you are overly anxious, if you begin to feel jittery you should cut down on caffeine intake.
Gut health is hugely overlooked when discussing eating well to improve your well-being, try increasing the healthy gut bacteria in your system with a serving of sauerkraut or a drink of kefir daily.
3. Activity and exercise
Physical activity and exercise can have a huge impact on your well-being as well as having the ability to enhance your mood. When you exercise your body releases chemicals called endorphins, they not only reduce your perception of pain, but will also trigger a positive feeling in the body.
You will also find exercise can impact both your stress levels as well as impacting and improving your self-esteem, which can benefit your mental health.
Although not always possible, you should aim to strength train (lift weights) 2 or more times a week, whilst you should complete around 3 hours of moderate aerobic activity a week (even going for a brisk walk has been shown to help).
4. Get plenty of sunlight
Sun exposure will optimise your vitamin D production as it will trigger the release of serotonin in the brain.
Getting anywhere from 5 to 15 minutes of sunlight on your arms, hands and face two to three times a week is enough to enjoy the vitamin D boosting benefits of the sun.
5. Manage stress
Although unavoidable at times, knowing what will trigger your stress therefore learning how to cope is key to maintaining good mental health.
Try breaking down your worries and stresses and list them, once doing this you may realise that they are in fact manageable. If you find you are unable to sleep due to stress, listing them and reassuring yourself you will deal with them in the morning can also be beneficial.
6. Avoid alcohol and smoking
Drinking and smoking can have a huge impact on your mental health, with alcohol being linked to depression, anxiety, personality disorders and psychosis.
Research studies have also shown that whilst the nicotine in cigarettes gives an immediate sense of relaxation, this does not last and is replaced by cravings, tension and withdrawal symptoms.
Try avoiding both alcohol and smoking for an extended period of time and see how it effects your mood and mental health.
7. Do something you enjoy
Try to make time for doing the fun things you enjoy. If you like going for a walk, painting or a specific TV show, try to set aside time to enjoy yourself. If we don’t spend any time doing things we enjoy, we can become irritable and unhappy.
8. Connect with others and be sociable
Make sure to make an effort with friends and family, as having good relationships with both is not only good for self-esteem, but will also provide you with support if you are feeling a down. Sometimes all you need is somebody to talk to.
9. Do things for others
Helping others isn’t just good for the people you’re helping; it’s good for you too. Helping someone can help with your self-esteem and make you feel good about your place in the world. Feeling as though you’re part of a community is a really important part of your mental health.
10. Ask for help
If you find that none of the tips above are helping you and you still aren’t feeling good, ask for help. Recognising you do not feel right is an important step towards keeping yourself mentally healthy, and there is no shame in asking someone for support.
Here at Reliable Contractors we are dedicated to helping people with any mental health issues they may be battling, with dedicated Mental Health First Aiders within the company, as well as a partnership with CALM who are always available to help on the below details:
0808 802 58 58
0800 58 58 58
Or you can access their webchat here: www.thecalmzone.net/help/webchat
They are open 5pm to Midnight, 365 days a year.
Mental Health Charity Mind are also doing great work to help people with their mental health, with loads of information on their website that you could find beneficial. You can find the link to the website below: