5 Easy Ways to Prioritise Your Mental Health Every Day

Looking after your mental health is not something you should just do if you are struggling, feeling depressed, anxious, worries, or stressed. It's actually something to be aware of every day and something that’s well worth investing time and effort into caring for it, just like with your physical health.

Staying on top of your mental wellbeing is not only good for you right now but it also helps you build resilience to deal with and manage any difficult times in the future. Because mental and physical health are so interconnected, over time, take caring of your mental health can also reduce your risk of physical health problems (and vice versa).

There are lots of things we can do to look after our mental health and wellbeing every day – here are 5 easy-to-do actions you can start doing today:

1. Going for a walk every day

   Take a walk in natural daylight every day - ideally in nature. Natural daylight helps to the body to produce hormones and chemicals that keep the brain healthy, happy, and calm. It also gets you out so you’re not stuck behind the same four walls brooding, worrying, and feeling bored. It gets you moving so you improve your heart rate and blood pressure. It helps to give you motivation, improve your mood, and boost your self confidence. A few ways you can build your walk into your daily life are: walking part of your journey to work; walking to the shops; leaving the car behind for short journeys; walking the kids to school; walking your dog; or doing a regular walk with a friend.

2. Take time to be mindful

   If you take time to be aware of yourself and be in the present moment, noticing your thoughts and feelings, and the world around you, you can gain a better perspective. This is sometimes known as being more “mindful”. Becoming more aware of the present moment can help you enjoy the world around you more and understand yourself better. Mindfulness allows you to become more aware of the stream of thoughts and feelings that you experience, and to see how you can become entangled in that stream in ways that are not helpful. Here’s an exercise you can start building into your day - it only takes 5 minutes

   • Sit comfortably with your feet on the floor and back straight

   • Breath in through your nose and out through your mouth.

   • Breathe in gently to the count of 5. Hold it for a count of 5. Breathe out for the count of 5. Hold it for a count of 5. Repeat. If you are not able to reach 5 at first, make it 3 or 4. Just keep it steady.

   • Keep doing this for at least 5 minutes.

3. Connect and spend time with family or friends

   Spending time with friends or family, can all help stop you from feeling lonely and improve your mental health and wellbeing. It can help keep you from just sitting at home and dwelling on all the stuff that brings you down and it also helps to shift your focus. If you can get out to meet people that’s great, but it’s also good to speak with others online, or by phone.

4. Take Mental Breaks

   Taking time for mental breaks, regularly during the day can be as simple as going to sit in the sun. You could even listen to a short meditation, or do some more focused breathing (mentioned above).

   It doesn’t have to be just a seated meditation, and there are several apps that you can find to help you in this practice.

   You could also do some gentle muscle tensing and relaxing. This helps you be aware of how your body is feeling and noticing where you might be holding stress and tension in your body. Start with the toes and feet and work up the body progressively to the top of the head. Gently tighten and tense the muscles for a 3-5 seconds, then release.

5. Spend time being grateful

   Spending time being grateful helps shift the focus from all the things that bring you stress or make you feel down, stressed, or worried. It’s a gentle way of reminding yourself that not everything is bad. One way is to journal each day and write things you are grateful for. This won’t work for everyone and can seem like a chore. One easy way I love is to grab yourself a jar or box and then, each day, get a piece of paper and write down 1 to 3 things you are grateful for or appreciate. Nothing is too big or too small to be grateful for. (it can be as simple as appreciating you got out of bed that morning, or that you actually managed to get yourself to write something down that you are grateful for. Small and simple can be a great place to start and build from there). At the end of the year you’ll have around 365 pieces of paper reminding you of all the things you are grateful for. AND you can go to the jar any time you like to remind yourself of things you appreciate - it’s a great way to help lift the mood on those down moments

At the end of the day, taking care of our mental health and wellness is all about building daily habits that support ourselves. We are all on a journey and all journeys are different. So take the steps that work for you, at the pace that works for you… just keep going.

Review your daily habits and start changing them up or letting go of them if they aren’t actually adding to your mental wellness and happiness, then add new habits that do.

You are worthy and amazing, never forget that.