How to look after your mental health: Five small steps that can make a big difference

Mental health is a critical aspect of our overall wellbeing, but it often gets overlooked. In reality, taking care of our mental health is just as important as looking after our physical health. Our experts have shared five tips to help kick-start your mental health self-care routine. They may be small in practice, but they could make a mighty difference to your overall wellbeing.

“Remember – your mental health is just as important as your physical health, and it deserves the same level of care and attention.” – Counsellor, Vita Health Group

1. Practice mindfulness and meditation:

Mindfulness involves paying attention to what is going on inside and outside ourselves, moment by moment, without judgement. Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better. In fact, mindfulness can help to reduce stress and anxiety, enhance emotional regulation, and improve focus. Practising mindfulness for just a few moments can reduce stress levels and bring a sense of calm into your day.

2. Maintain a balanced diet:

The food we consume can have a profound impact on our mental health. Nutrient-rich foods can improve brain function, mood and energy levels. Aim to incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. Foods rich in omega-3 fatty acids, such as salmon and walnuts, are particularly beneficial for brain health. Additionally, staying hydrated and reducing the intake of sugar and processed foods can help stabilise mood swings and improve concentration.

3.  Stay physically active:

Regular physical activity can be a powerful tool for improving mental health. Exercise releases endorphins which are our body’s natural mood lifters and can help to reduce symptoms of depression and anxiety. Exercise and movement can also help to improve sleep, boost self-esteem, and increase overall energy levels. You don’t need to engage in an intense workout to feel the benefit – even moderate activities like walking, cycling, or yoga can be highly effective. The key is to find an activity you enjoy and make it a regular part of your routine.

4. Cultivate social connections:

Humans are inherently social beings and maintaining strong social connections is vital for mental wellbeing. Positive relationships provide support, reduce stress, and contribute to a sense of belonging. Make time to connect with family and friends, whether that’s through in-person meetings, phone calls, or video chats. Engaging in social activities or joining clubs and community groups can also help build new relationships and expand your social network.

5. Set boundaries and learn to say no:

Setting boundaries is crucial for maintaining mental health. It involves understanding your limits and communicating them effectively to others. Overcommitting and taking on too many responsibilities can lead to burnout and increased stress. Learning to say no when necessary is an important skill, which will enable you to prioritise your own wellbeing and focus on activities that truly matter to you. Practice assertiveness and remind yourself that it’s okay to put your needs first.