Three quick and easy things you can do, right now, to look after your mental health
The last 15 months have been challenging for all of us, and I’m deeply concerned by the increasing number of people I know, both personally and professionally, who are experiencing severe mental health issues (if this is you – please reach out. I am here for you).
There are many ways we look after our physical health – showering, brushing our teeth, buying shoes that fit, eating vegetables, exercising, opening a window if we feel too hot, going to the doctor when we feel under the weather, taking supplements, medicines, putting sun cream on – but many of us don’t give a thought to our mental health until something goes really wrong. Spending a little time looking after our mental wellbeing every day will keep your mind healthy, and positively impact every aspect of your life. So here are three quick and easy things you can do right now:
1. Move your body. You don’t have to go for a 10k run or spend an hour at a gym (although you are most welcome to!). Any movement is beneficial. You can do some gentle stretching right now, while you’re reading the rest of this article. Roll your shoulders, perhaps. Stretch out your neck. Twist your torso. Reach your arms to the sky. Whatever feels good to you. Then as soon as you have the opportunity today – even if it’s just 5 minutes – put the incredible machine that is your body into motion. Put on your favourite song and dance. Walk up and down the stairs a few times. For extra mental health benefits, get outside and go for a walk. Throw a ball with your child, partner, friend, neighbour (this has the added benefit of connection, see the next tip). Do some gardening or some hoovering. Shake your limbs one by one, and then altogether. Whatever you have time for. Whatever you enjoy. Whatever feels good.
2. Make a connection. We are social beings and research has shown that connection is crucial for our mental health. If you’re feeling a bit withdrawn and hermit-like at the moment, I can assure you, you’re not alone. So reach out to someone, right now. It can be a bit overwhelming to get back into the social swing of things, and you may feel some guilt or anxiety about getting in touch with people that you haven’t spoken to for a while. Don’t make this difficult for yourself – reach out to someone you feel comfortable with. If you can, go and see them or call them – in-person connection has more benefits than digital connection. If you’re worried about picking up the phone, send them a text or chat saying ‘I was thinking about you today, and it would be wonderful to hear your voice. Do you have time for a call today?’ If this feels like too much, then feel free to connect by text or chat – any connection is a good connection. If you don’t know what to say, start with a simple ‘I was thinking about you today. How are you?’ The wonderful thing about this is that the connection you are making will also benefit the other person’s mental health – so you are giving both of you a gift.
3. Take a moment to be mindful. Go and get a glass of water. Go on – I’ll wait….
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Let’s take a couple of minutes to be mindful. Set the glass in front of you. Notice how the light plays across the glass, across the water. What colours can you see? Notice how it distorts the image of what’s behind it. What reflections can you see? Notice if there is movement in the water, or bubbles. Now pick up the glass. Notice how it feels in your hand. What temperature is it? Is the glass wet, or dry? Take a small sip. What does the water feel like in your mouth? As it slips down your throat? What does it taste like? Be mindful as you drink the rest of the glass – do you want to take little sips? Or big gulps? What does it feel like to hold some water in your mouth? What changes with the light and reflections as the glass begins to empty? Take a deep breath and think about where the water has come from, and express your gratitude for all the people and processes (natural and manmade) that have made it possible for you to be drinking this water right now. Thank yourself for taking this time to be mindful, to be grateful and to hydrate yourself. (And gratitude and hydration will both support your mental wellbeing too – see what I did there?!).
