World Mental Health Day

Yesterday mark World Mental Health Day. This came at either a poignant time or a complete coincidence for me as had just finished reading a section of the book 'Why Has Nobody Told Me This Before?', by Dr Julie Smith, on dealing with low mood and struggles with poor mental health. In this section, 'the basics' of exercise, nutrition, sleep, routine and human connections were cited as the tools we all have at our disposal to dealing with low mood and poor mental health.

We already know this, we hear about them a lot and therefore, they have somewhat lost their power. I'm sure it must be extremely frustrating to be told to get some fresh air and eat an apple when struggling with symptoms of depression. You are a human, not a pet pony. However, the book explains that these tools work both ways and it is important to understand that. If you are stressed or anxious it is going to be more difficult to sleep or if you're experiencing feelings of depression, socialising and feeling a burden can be the last thing you want or need. However, if you can begin to think more about your choices and these tools, you can improve your wellbeing.

1. Exercise

Exercise has potent antidepressant effects (Schuch et al., 2016) and those using antidepressant medication show better results when combined with exercise (Mura et al., 2014). Finding a form of exercise that you enjoy will lead to higher levels of dopamine. This can be a simple outdoor walk, it does not have to be an extremely intense workout (unless this is what you enjoy) enjoying exercise increases the capacity to find joy in all other aspects of life (McGonigal, 2019).

2. Sleep

Sleep deprivation will impact the mental and physical health of any individual. Sleep is a large area of complex research. If you struggle with sleep patterns, try out the following tips: try and get as much natural light as possible, reduce exposure to bright artificial light before bed, have at least 30 minutes of relaxation time before bed, have a set bed time and wake up time, avoid caffeine in the evenings and keep a notepad and pen next to your bed to note any worries, ideas or tasks that come into your mind that would prevent your mind from focussing on sleep.

3. Nutrition

Research shows improvements in nutrition have large benefits for depressive symptoms Jacka et al., 2017). We know how to make better food choices and how we fuel our body is going to affect how our minds and bodies perform. The tradition Mediterranean, Japanese and Norwegian diets have shown benefits to mental health, with all diets containing fresh fruits, vegetables and wholegrains.

4. Routine

We are what we do repeatedly Aristotle famous said. Routine and healthy habits are another key player for resilience and improved mental health. Fill your days with some form of exercise, a set bed and wake up time as well as some time for relaxation or mindfulness.

5. Human Connection

Good quality relationships can provide the most powerful tool in maintaining good mental health (Waldinger & Schulz, 2010), research shows that mood is improved with quality social support (Nakahara et al., 2009). Your relationships change your biology and psychology.

We all have mental health just as we all have physical health, and both can be looked after through defence tools of exercise, sleep, nutrition, routine and human connection. Look after yourself and others.