Mental Health Month (October) | Ten Tips To Improve Your Mental Health
According to the latest data from the Australian Bureau of Statistics, more than two in five Australians (42.9 per cent) aged 16-85 years have experienced a mental health disorder in their lifetime, with one in five Australians (21.5 per cent) experiencing a mental health disorder in the previous 12 months1.
This Mental Health Month (October), Clarity Health Care is offering some timely, practical, easy-to-do advice about how to mitigate the effects of poor mental health.
Mitzi Ajero-Paderes, Clarity Health Care’s Acting CEO and Mental Health Nurse, says that mental health affects everyone, either directly, or indirectly.
“For many people today, life is fast-paced and stressful, and burnout is increasingly common. Protecting your mental health is vital, and there are many things you can do to keep it in check, including:
Stay Connected
“We’ve never been more connected online, but meaningful connections in real life with people you resonate with, is a great antidote to mental health issues.
Prioritise intentional, not transactional connections to foster genuine, good quality relationships. This could be meeting up for a coffee or a walk to really get to know someone. Whereas a transactional connection or relationship focuses on a mutual give-and-take, ‘what’s in it for me’ agenda rather than a warm, emotional connection. This type of connection is taxing and doesn’t ‘fill your cup’.”
Be Vulnerable
“Fostering closer relationships is a fundamental human need and a key to happiness. While it can be scary, being real, vulnerable, and sharing how you feel creates that sense of closeness we all crave. Having a trusted friend to share your thoughts and feelings with creates a release valve so you don’t bottle up feelings that can lead you down a negative, destructive path.”
Stay Active
“Incorporating physical activity into your day will improve your fitness and cause your brain to release ‘feel good’ chemicals like endorphins and serotonin which help to improve your mood2. You don’t need to embark on a major gym workout. Small, consistent activity, such as a daily 15-minute walk with your dog, can be a circuit breaker of mental knots.”
Prioritise Quality Sleep
“Sleep and mental health are interdependent. Poor sleep can lead to mental health issues and vice-versa.3
Give yourself permission to prioritise rest and sleep. Sleep disturbance is a common feature of anxiety and depression, so addressing your sleep concerns can improve your mental health outcomes.
Create a wind-down bedtime routine by setting the scene to lull yourself into relaxation mode. Limit screen time, minimise exposure to light, take a warm shower or bath, and for some people, use a weighted blanket for a grounding sense of security and safety.”
Limit Screen Time
“Compartmentalise your day and resist the urge to respond to work emails after hours so you have ample time to recover from the stress of the day.
Social media algorithms are designed to keep you engaged and suck you into the vortex, so limit mindless scrolling and be intentional about your phone use.
The world expects a lot from you, and constant pop-up messages online create a sense of urgency but prioritise your mental health over the need to react immediately.”
Set Healthy Boundaries
“Learn how to say no to protect your time and mental health. You don’t need to be a hero or doormat by creating unrealistic expectations of always complying and saying yes to requests.”
Practice Self-Compassion
“Be kind to yourself. Treat yourself as you would treat others and be honest and forgiving. We are often our own biggest critic, thinking ‘I could have / should have.’ done that better or differently.
Some simple tricks for self-compassion include daily affirmations, a positive Post It note, encouraging messages in your diary, or a screen shot of an uplifting social media post.”
Focus On What You Can Control
“Not everything is within your circle of control. Focus on what you can control to give yourself a sense of calm. Be intentional and don’t beat yourself up for things out of your sphere of control.
You are in control of your own reaction and perception of an event or conversation. Taking ownership of your reaction gives you the power to know that you have addressed what you can in any given situation.”
Take Breaks
“Take mini breaks to reset when under duress. Techniques include taking slow deep calming breaths, box breathing, prayer, meditation, and counting backwards from 100.
You can use these approaches when you feel anxious, annoyed or angry to mitigate a full-blown reaction that you will regret later on.”
Get Support Early
“Don’t let things fester. Talk to a mate, let off steam, and address the problem when it is small and more manageable.
Don’t turn a molehill into a mountain, or spin and embellish a problem that may be easier to resolve than you think,” said Ajero-Paderes.
Getting on top of your mental health early can make a world of difference, so this Mental Health Month, take steps to improve your health and overall wellbeing.
References:
3 https://www.sleephealthfoundation.org.au/sleep-topics/mental-health-sleep
About Clarity Health Care
Founded in 2013, Clarity Health Care aims to provide an alternative to the hospital setting for individuals experiencing severe mental illness. Clarity Health Care offers mental health care in Melbourne (Fitzroy and Malvern) and Hobart (Sandy Bay and Kingston) with a more comprehensive approach.
The team comprises psychiatrists, psychologists, occupational therapists, mental health social workers, and registered nurses to provide evidence-based care through various modalities that are flexible and accessible to all consumers. Our model is proven to deliver recovery outcomes, with one review showing a 90% reduction in psychiatric hospital readmissions due to our intervention.
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