Mental Health Awareness Week 2020
The theme of this year’s Mental Health Awareness week is Kindness
“In a World where you can be anything,
Be Kind.”
I see mental health awareness week not just as an opportunity to talk more openly about mental health and reduce some of the stigma that still surrounds it, but becoming more aware of our own mental health tendencies and needs. After all, we all have mental health, just as we all have physical health. We may not all have mental illness at any one point in time, but we can take responsibility for protecting our wellbeing just as we can do the right thing for our physical body. As you’ll see below, the two are very much linked.
I struggled with depression after my Land’s End to John O’Groats expedition. I still find life mentally difficult and dark from time to time. I have written about my experiences with the Post Adventure Blues. I would never wish anybody to feel as deeply dark as I felt during the depths of my depressive episode. Everybody’s journey is different, however I hope that through coming out of the other side of my own depths of depression, I’m able to help others know they’re not alone, and to share some of the things that help keep me well, most of the time, now.
In this blog:
Kindness video (above)
My top ten tips for mental health
2 Minutes of Positivity video
Top Ten Tips for Mental Health
My friends at the Midcounties Co-op asked me for my top tips for improving mental health. Here they are, in no particular order.
1. Exercise.
This is my number one go-to if I'm feeling anxious or of low mood. It can be difficult to get out of the door, or to start the online exercise video, but once you do, exercise of whatever form can provide free happy hormones that can last for several hours. It also gives a great sense of achievement.
2. Connect to nature.
This is my other go-to that's guaranteed to make me feel better if I'm feeling down, to calm anxious thoughts and to bring a sense of gratitude and joy. Time in nature is really powerful for our human brains - try to really focus on being there in the present moment, aware of the sights, sounds and smells. This can cultivate wonder and awe at even the smallest parts - a beautiful flower or a curled up fern, the sound of the birds. For me, nothing beats a dip in the sea to reconnect me to the big picture; it's my most powerful tool for my mental health. My blog on mindful exploring explains more about how to really appreciate nature to gain the biggest mental benefits and feel the deepest connection.
3. Mindfulness
This is the practice of focussing on the present. Mindfulness meditation is a really useful tool to practice, and there are several apps out there to help you get started, such as Headspace. I'd also recommend
“Mindfulness: An Eight-Week plan for finding peace in a frantic world”, by Mark Williams and Danny Penman, which revolutionised mindfulness for me. Another great and comforting read is “Do Less, Be More”, By Susan Pearse and Martina Sheehan.
Just finding mindfulness in the every day tasks you do, when walking, or outside as well, can bring so much peace to a busy day. I wrote a blog about mindfulness in the mundane which I hope you find insightful.
4. Gratitude Practice
Try thinking every day of 5 or 10 things you're grateful for. It can be literally anything - try not to judge it. This can help overcome negativity and infuse some positivity in your life. Turning it into a daily practice has been proven to improve mood and resilience over the long term too.
5. Tech-free time
Technology and social media move too fast for our frazzled brains to keep up. Having some tech-free time is a great way to help our nervous systems slow back down to the pace they're most able to function at. Whether that's an hour tech-free before bed to enable better sleep, or a whole day away from the computer at the weekend. I find myself much more able to connect to the real world and what matters most to me, including connecting to my loved ones, when the phone and tech is away.
6. Sleep
Everyone needs a different amount of sleep each night to function at their best, and lack of sleep is a very important contributor to both physical and mental disease. Most adults need 7-9 hours every night, and it's important you put aside the time to allow that. It seems so simple but it can make all the difference between a day going well, and feeling frazzled for the whole day.
7. Talk
It's really hard to be open about mental health, although it is becoming easier in our society the more we talk about it. If you're struggling, please talk to somebody you trust. If you don't know who to turn to, there are organisations out there specifically to help, for example The Samaritans, and your GP will know how to help you too if you're able to speak to them. Please don't bottle it up - talking about how you feel, as difficult as that may seem, is often the first step to recovery. There are so many people going through exactly the same as you, and there's nothing to be ashamed of by opening up.
The Samaritans Freephone: 116 123
8. Healthy Eating
This might seem like an obvious one, but we really are what we eat. The nervous system has millions of cells in the gastrointestinal tract (where we digest food), and what you eat can alter your blood composition too, which feeds the brain. In particular, watch out for excessive sugar intake. Eating lots of sugar causes highs and lows in energy levels and mood. Cutting back on refined sugar intake can have a very positive effect on your feeling of wellbeing.
9. Do something good for other people or the planet
Looking out for other people and the planet, whether it's supporting a charity, helping the local food bank, assisting your neighbours, or making the right choices for the environment, can bring a real sense of connection and positive wellbeing. My Paddle Against Plastic site has lots of tips on reducing plastic and being an active citizen, as does my Being an Eco-Activist on Lockdown blog.
10. Be Kind to yourself
Learn to treat yourself with kindness, and to recognise when you're being too hard on yourself, or self-critical. Can you treat yourself with the same compassion that your best friend would? We're all human; we all have flaws and make mistakes, and it's important to recognise we can't all be at the top of our game all the time. It's difficult to accept, but when you do, you can start living a kinder, more self-compassionate life, and subsequently be able to share that compassion with other people too.
2 Minutes of Positivity
It’s ok to want to feel good! Hopefully the tips in this video help. And if nothing else, hope it inspires you to listen to some fun music!