We all have mental health, just as we have physical health, and it’s important that we take the time to look after it.
Yet research shows that around a quarter of us never do!
There are lots of things we can do every day to support our wellbeing. The New Economic Foundation suggests the following five ways to better wellbeing.
Connect
Staying in touch with loved ones can make us feel happier and more secure; and often just having a chat can help to lift our mood.
- Put five minutes aside to ask someone how they are
- Arrange to meet up with friends that you haven’t seen in a while
- Join a local group or club and meet new people in your community
Be Active
Being active isn’t just good for our physical health; it’s also proven to have a positive effect on our mental health and wellbeing.
- Go for a short walk at lunchtime
- Discover a physical activity you enjoy and one that suits you
- Try the NHS’s Couch to 5K programme
- Check out our partner jogscotland’s group finder for your nearest jogging group
Take Notice
Whether you’re spending time with friends or taking a moment for yourself, try to stop to take notice and be aware of the present.
- Set aside time to practise mindfulness or take up yoga
- Take notice of how your friends or colleagues are feeling
- Spend time outdoors, enjoy the fresh air and notice what’s around you
Learn
Learning enhances your self-esteem and confidence, and can be a great way to meet new people.
- Sign up for a class and learn something new
- Rediscover an old interest, such as cooking or gardening
- Take on a new challenge to make or fix something
Give
Giving can be very rewarding – in fact those who report a greater interest in helping others are more likely to rate themselves as happy.
- Volunteer your time for a cause you are passionate about
- Spend time with someone who you know has been having a difficult time
Breathing Technique
Box breathing, also known as square breathing or four-square breathing, is a simple relaxation technique used to calm the mind and reduce stress and anxiety. It involves a pattern of controlled breathing characterized by equal duration for each phase, resembling the shape of a square or box. Here's how to practice box breathing:
- Find a comfortable position: Sit or lie down in a comfortable position. Close your eyes if it helps you relax.
- Inhale: Begin by inhaling slowly and deeply through your nose for a count of four seconds. Feel your lungs fill with air, and focus on the sensation of breathing.
- Hold: Once you've completed the inhalation, hold your breath for another count of four seconds. Try to keep your breath comfortably held without straining.
- Exhale: Slowly exhale through your mouth for another count of four seconds, releasing all the air from your lungs. Focus on the sensation of letting go of tension as you breathe out.
- Hold: After exhaling completely, hold your breath for a final count of four seconds before beginning the next cycle.
- Repeat: Continue this pattern of breathing for several minutes, maintaining a steady and rhythmic pace.
Box breathing can be practiced anytime and anywhere, making it a convenient technique for managing stress and anxiety in various situations. It's particularly useful before stressful events, such as presentations, exams, or important meetings, to help calm nerves and promote a sense of relaxation and focus. Regular practice of box breathing can also train your body to respond more calmly to stressors over time.
Tips if you're struggling to sleep
We've all been there. You glance at your phone and it's the early hours of the morning, yet you've still not managed to get to sleep. Throw in a pandemic and the issues that have arisen as a result, and it's no wonder you're struggling to sleep.
Here are some of our top tips if you're struggling to get to sleep:
Cut down on stimulants
Avoid stimulants such as caffeine and alcohol close to your bedtime. These can stimulate your brain and make it difficult to get some much needed shut eye.
Move your body
Exercise helps you to sleep better. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality.
Get enough natural light
This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps to maintain good sleep.
Establish a relaxing routine
Establish a regular relaxing bedtime routine and a regular bedtime. A regular nightly routine helps the body recognise that it is bedtime. This could include taking warm shower or bath, reading a book, or listening to a podcast.
Try not to look at your phone before bed
Since the start of the pandemic, around 1 in 5 of our conversations with texters have mentioned the words 'exhausted', 'tired' or 'fatigue'. If you're feeling like it's just you struggling to cope, you're not alone.