The short answer is yes, but it’s not a quick fix.
You might ask why is it that doctors keep telling us to eat well, sleep better, exercise and do activities such as mindfulness and breathing. It’s not just to save the NHS from financial crisis, there is real science behind their methods. Therapy is undoubtedly a great tool in supporting a person’s mental health, but it’s a combination of understanding why you think and feel the way you do in conjunction with utilising these self-help methods. Think of them as important as taking medication for your physical health. You can’t support the top, if you haven’t laid the foundations.
Eating: The relationship between our diet and our mental health is complex. However, research shows a link between what we eat and how we feel. Eating well can help you feel better. You don’t have to make big changes to your diet but see if you can try some of these tips.
– Eat regularly. This can stop your blood sugar level from dropping, which can make you feel tired and bad-tempered.
– Stay hydrated. Even mild dehydration can affect your mood, energy level and ability to concentrate.
Find out more at: Diet and mental health | Mental Health Foundation
Sleeping: We spend approximately a third of our lives asleep. Sleep is an essential and involuntary process, without which we cannot function effectively. It is as essential to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health. Sleeping helps to repair and restore our brains, not just our bodies. For more advice see: Home – The Sleep Charity
Exercising: Exercise triggers the release of several hormones that positively impact mental health. Endorphins, serotonin and dopamine, among others, are known for their mood-boosting and stress-reducing effects. Additionally, exercise can help regulate other hormones like cortisol and potentially support brain-derived neurotrophic factor (BDNF) levels, further contributing to improved mental well-being.
Physical activity is any movement your body does that uses energy. This might be as part of everyday activities, such as cleaning or cooking. Exercise can include things like walking, running, cycling or team sports. You might do it to improve a skill, build your strength, or as part of a social activity. For more information see: Physical activity, exercise and mental
health – Mind
Mindfulness: Mindfulness is a way of paying attention to the present moment, using techniques like meditation, breathing and yoga. It helps us become more aware of our thoughts and feelings so that, instead of being overwhelmed by them, we’re better able to
manage them. More information at: How to look after your mental health using mindfulness |
Mental Health Foundation
Breathing: Breathing exercises can positively impact mental health by influencing the nervous system, specifically activating the parasympathetic nervous system to promote relaxation and reduce stress. Breathing exercises for stress – NHS
Journaling: Journaling is a helpful self-care practice that can significantly benefit mental health by promoting emotional release, stress reduction, and increased self-awareness. It allows individuals to express their thoughts and feelings, identify patterns, and develop strategies for managing stress and anxiety. Journaling provides an outlet for expressing difficult emotions, helping individuals process trauma and reduce the impact of stress on their mental well-being.
By writing down worries and concerns, individuals can relive themselves of the mental weight they carry, leading to a more relaxed state. Journaling prompts reflection on thoughts, feelings and behaviours, fostering self-understanding and insight.
How to journal for mental health: 7 tips to get started — Calm Blog