Across the UK, 1 in 4 of us report experiencing mental health issues each year, with 1 in 6 experiencing common problems such as anxiety or depression each week[1]. For those seeking medical help for these issues, waiting times for talking therapies average around 21 days, with the waiting time between the first and second treatment around 62 days[2]. This can be a long time to wait if you are suffering!
However, while medical assistance is hugely important for the treatment of mental health issues, there are steps you can take to address the problem yourself. In fact, by following a few simple steps for improving mental health you can begin to take back control and manage the issues you are facing. Here then, we explore 10 tips that can be used with or without the support of medical professionals.
· Prioritise Self-Care
Self-care is not selfish—it’s a necessary part of life that allows us to maintain good mental health. Make time for activities that you enjoy and that help you relax, whether it’s reading a book, taking a walk, or practising mindfulness and meditation. Set out regular “me time” to recharge and rejuvenate.
· Stay Physically Active
Physical activity is crucial for good mental health since exercise releases endorphins, which are natural mood lifters, and helps reduce stress and anxiety. Aim for at least 30 minutes of moderate exercise most days of the week, whether it’s going for a jog, practising yoga, or dancing to your favourite music.
· Eat a Balanced Diet
What you eat can have a significant impact on your mental health, and consuming a diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients that support brain function and mood regulation. Avoid excessive consumption of processed foods, sugary snacks, and caffeine, as they can contribute to mood swings and energy crashes.
· Get Adequate Sleep
Almost 1 in 5 of us don’t get enough sleep[3], and this can contribute to a deterioration in your mental health. Aim for 7-9 hours of uninterrupted sleep each night and establish a relaxing bedtime routine to signal to your body that it’s time to wind down. Additionally, avoid screens and stimulating activities before bed and create a comfortable sleep environment that promotes restful sleep.
· Connect with Others
Human connection is vital for mental health, and cultivating supportive relationships with friends, family members, and peers can help you stay grounded. Schedule regular social activities, whether it’s grabbing coffee with a friend, joining a club or group, or volunteering in your community. Even small interactions can have a big impact on your mood and sense of belonging.
· Limit Screen Time
While technology has its benefits, excessive screen time can take a toll on your mental health. Set boundaries around your use of electronic devices, especially social media, which has been shown to contribute to feelings of inadequacy and anxiety[4]. Take breaks from screens throughout the day, engage in offline activities, and prioritise face-to-face interactions whenever possible.
· Practise Stress Management Techniques
Chronic stress can wreak havoc on mental health, so it’s essential to develop healthy coping mechanisms. Experiment with stress-reduction techniques such as deep breathing, progressive muscle relaxation, or visualisation exercises. Look to activities that promote relaxation and mindfulness and keep stress levels in check.
· Set Realistic Goals
Setting and achieving goals can boost self-esteem and provide a sense of purpose and accomplishment. However, it’s essential to set goals that are realistic and attainable. Try breaking larger goals down into smaller, manageable steps, and celebrate your progress along the way. Be kind to yourself if you experience setbacks and adjust your goals as needed to reflect your changing priorities and circumstances.
· Practice Gratitude and Mindfulness
Cultivating a mindset of gratitude and mindfulness can foster resilience and improve overall well-being. Take time each day to reflect on the things you’re grateful for, whether it’s the beauty of nature, the support of loved ones, or small moments of joy. Practice being present in the moment and savour the experiences and sensations of daily life.
· Get Creative
Engaging in creative activities can be therapeutic, providing a welcome boost to your mental health. Whether it’s painting, writing, playing music, or crafting, creative expression allows you to channel your emotions and thoughts in a constructive way. You don’t need to be an expert to enjoy the benefits of creativity; the process itself is what matters. Set aside time to explore your creative interests and allow yourself to express freely without judgement.
Conclusion
Remember, if you decide to use some or all of our tips to improve your mental health, you should still reach out for help if you feel you need it. Therapy, counselling, or psychiatric treatment can provide valuable tools and strategies for managing symptoms of depression, anxiety, or other mental health conditions. Don’t suffer in silence; there is help and hope available even if your problems seem insurmountable.
[1] Mental health facts and statistics – Mind
[2] Mental health statistics: prevalence, services and funding in England – House of Commons Library
[3] Sleep and Mental health – Mental Health UK
[4] The Longitudinal Impact of Social Media Use on UK Adolescents’ Mental Health: Longitudinal Observational Study – NIH
