Our physical and mental health are intrinsically linked. Physical health problems significantly increase our risk of developing mental health problems, and vice versa.
The link between mental disorders and major noncommunicable disease (NCDs) is well established.
Mental disorders affect, and are in turn affected by, major NCDs: they can be a precursor or a consequence of chronic conditions such as cardiovascular disease, diabetes, or cancer. Risk factors for these diseases, such as sedentary behaviour, chronic and unmanaged stress, a poor diet lacking in nutrients & excessive use of alcohol, are also risk factors for mental disorders and strongly link the two.
Health check-ups (that are holistic and covering all aspects of health) should become part of our everyday lives and routines.
So here are 3 simple ways you can improve your mental health:
1. Get enough sleep
When you’re sleep-deprived, and you go to bed very late each night this will make your mood worse and leave you feeling irritable. This becomes a vicious cycle.
According to MIND, if you’re having problems sleeping, you might:
- be more likely to feel anxious, depressed or suicidal
- be more likely to have psychotic episodes – poor sleep can make existing symptoms worse
- feel lonely or isolated – for example, if you don’t have the energy to see people or they don’t seem to understand
- struggle to concentrate, or make plans and decisions
- feel irritable or not have energy to do things
- have problems with day to day life – for example, at work or with family and friends
- be more affected by other health problems, including mental health problems.
Our top tips are:
Try to avoid all screens prior to bed. It’s best practice to avoid them for at least an hour before bedtime.
Try to establish a routine, (going to bed and waking at the same time every day) and definitely aim for a minimum of seven hours of sleep (eight is even better)!
2. Mindfulness
MINDFULNESS MEANS LIVING IN THE MOMENT. BEING INTENSELY AWARE OF WHAT YOU’RE FEELING, WITHOUT INTERPRETATION OR JUDGEMENT. IT IS MENTAL TRAINING FOR WELLBEING AND RESILIENCE.
This practice can help you stay focused on what’s happening around us rather than getting lost thinking about past or future experiences, that might be weighing us down. Regular practice of mindful meditation has many benefits including reducing stress, improving immunity, and lower heart rate to name but a few. This is all because it initiates the relaxation response – the antidote to stress!
Mindfulness meditation fosters a deeper understanding of how our mind and body are connected, and it simultaneously builds resilience when practised regularly. This helps you live an even fuller life by experiencing greater fulfilment than before, which is great for improving your health. Mindfulness may also improve sleep quality by supplying you with the mental resources to calm down the nervous system in preparation for sleep. So, a DOUBLE WHAMMY. A win:win here!
Try our brand new Mindful Movement or Mindful Meditation on-line sessions. Perfect to kickstart your mindfulness journey and to help you incorporate in to your daily routines.
3. The power of talking
When we feel alone, it is often hard to talk with others honestly about how you feel. But overcome the stigma, and reach out, it will help in so many ways! To gain confidence in yourself as well as make those around us happy! It can also help others too! You are never alone.
Many people who live with a mental health problem or are developing one, try to keep their feelings hidden because they are afraid of other people’s reactions. Well it is now #timetotalk
If it feels awkward at first, give it time. Make talking about your feelings something that you do says the Mental Health Foundation. GREAT ADVICE!
You could call a friend or family member or maybe find an online peer group. Check the Tonic and Me app for a full list with direct links. These platforms exist to give people a safe space. Maybe try your mental health first aider at work, or a wellbeing champion? Of course there is always your Tonic Practitioner and GP too!
Talking with people has a hugely positive impact on our mental health and our relationships with others and ourselves. It allows us to open up and potentially to feel connected (a basic human need). And remember, early detection and intervention can prevent a mental illness developing.
Find out more on how you can understand, protect and boost your mental health & wellbeing, and how we can help at: Home -Tonic Wellbeing (choosetonic.co.uk)
