Managing your mental health

During the pandemic, many of us found that our mental health suffered as a result of lockdowns, with anxiety taking hold as life got overwhelming.

If this sounds familiar, you’re not alone. According to the NHS, 1 in 4 adults and 1 in 10 children experience mental illness.

Anyone can suffer from emotional problems, no matter how things may appear on social media. But as more people open up about mental health – from Prince Harry to Lady Gaga – the good news is you can feel better.

Go outdoors

Being outside, particularly in nature, can clear the cobwebs in the head as well as in the muscles. Even when the weather gets colder, it’s important to wrap up warm and get some fresh air.

A 2019 study by the University of Exeter found that spending at least 2 hours a week in nature can boost psychological wellbeing and health. Even just 5 minutes surrounded by greenery is enough to give you a motivating boost for the day, scientists found.

Find joy in the little things

When you’re feeling low, it can feel like the whole world is against you. Rather than focusing on the big picture, turn your attention to the little things that can make you happier right now. This can be a conversation with a friend who makes you laugh, taking a long bath or going for a walk in the sun.

Paying attention to the present moment in a mindful way helps us to become more aware of our thoughts and feelings. It means that instead of being overwhelmed by them, we are able to manage them better.

Start the day well

A simple idea is to try a morning mantra. It can be something that makes you feel optimistic about the day to come, or a few words that make you pause for a moment to reflect on how you’re feeling. For example, ‘today I will ignore any negative moments and focus only on the positive’.

Writing a journal can also help with this. Every morning, jot down a few notes for your to-do list that are easy to achieve – it can make a world of difference to your day. Simply by recognising the positives in your life, you are training your brain to be naturally honed towards noticing more of the good.

Get enough sleep

Don’t underestimate the importance of sleep, as it’s essential to our health and wellbeing. A lack of it will slow down your thinking as well as impairing your memory, concentration, decision-making and even learning.

While the number of hours you sleep counts (7 to 9 is ideal), the quality matters too. Broken, restless nights mean your body isn’t getting the chance to do all the clever restorative housekeeping it needs to like consolidating memories, clearing toxins and repairing cells.

So, eliminate anything that disrupts sleep. That means no screens an hour before bed, cutting back on caffeine and alcohol, and making your bedroom a place of calm and tranquillity.

Remember, you are not alone

Looking at social media, it’s easy to (wrongly) assume that everyone has a better life. To avoid this negative thought pattern, unfollow any accounts that make you feel bad about yourself and focus on the positive ones that make you feel less alone.

Author Matt Haig's uplifting and inspirational Instagram posts about mental health were a great comfort to many during lockdown, as were artist Charlie Mackesy’s beautiful drawings celebrating the NHS, as well as from his book The Boy, the Mole, the Fox and the Horse.

Like we said before, focusing on the positives will teach your brain to look out for more of the good in the world.