5 THINGS YOU CAN DO TO IMPROVE YOUR MENTAL-HEALTH THAT *ACTUALLY* WORK

If the global pandemic has taught us one thing, collectively, it’s that the aspects of life we previously assumed to be standard should never be taken for granted. Having a ‘bad day’ could once have been made better by a hug from mum, dinner with the girls, or tea with your grandparents. But, in our newly formed reality, where many of these are no longer readily accessible to us all, our coping mechanisms have had to adapt… and fast. A recent UCL COVID-19 social study showed that more than 90,000 UK adults have monitored mental-health symptoms throughout lockdown. This shows the need now, more than ever, for different methods of dealing with the new anxiety, depression and grief that mass isolation has triggered. The suggestions below are the most useful pieces of advice, I can offer, that have been revolutionary in improving mental health bouts while our usual network of support still remains a 2-metre distance away.

1. HAVE A DAY OFF!

It may seem simple, but my gosh it works! Sometimes it can feel, with our busy schedules and excessive workloads, that we cannot afford to take a day off. This is not true! If you were feeling physically unwell you would never hesitate to take a day off to recuperate, the same must always go for our mental health. If you are a workaholic like me, you will know that taking on new tasks, jobs or opportunities is exhilarating! But the downside of these things means that sometimes we can be on the ‘go’ 24/7, stopping only to sleep or eat. Having a day off to practise self-care, allowing your body to rest or even binge-watching your favourite show will ensure that not only will your work-standard improve, but so will your personal life! Dr Ashley Hampton (a licensed psychologist) tells those of us struggling to ‘design your mental health day completely for you and about you' because at the end of the day self-care looks different for everyone! Take a day off… you deserve it.

2. STRETCH!

If you have ever struggled with any form of mental health you will be familiar with the broken record, ‘do some exercise you’ll feel better' or ‘you just need to go on a run’. Although it’s not entirely untrue, my advice to you is to spend 15-30 minutes stretching each day. A friend told me, once, that as humans we harbour any trauma and emotion within our bodies. I was convinced this wasn’t true, until I started researching. IPT Miami have an enlightening article (linked below) that explains how the ‘energy of trauma is stored in our bodies’ tissues (primarily muscles and fascia) until it can be released’. The need to stretch, then, is paramount and reaps unlimited benefits. Allowing yourself to release tension and stress allows you to physically relieve some of the mental ‘cloudiness’ you may be experiencing.

3. WRITE A DAILY CHECKLIST!

Sometimes, when we aren’t feeling our best, the most menial tasks can take an unprecedented amount of work. It is so okay and normal to have days like this. Writing a checklist, or a ‘to-do-today’ list, can be so great in allowing a sense of achievement and giving shape and purpose to our days. This may seem like tired advice but there is a bit of a knack to it! Your daily checklist should be filled with even the smallest of tasks whether that be taking a shower; brushing your teeth; eating lunch or making your bed. Ticking off these things gives you a sense of accomplishment, you can tangibly see the things you should be proud of yourself for!

4. FIND A CREATIVE RELEASE!

If one good thing has come from the pandemic, it’s that it has allowed us all to foster our creative side and energy into hobbies we previously may not have been able to make time for. As the light at the end of the covid-19 tunnel grows ever brighter in these next couple of months, it is paramount that we do not lose the ability to engage in creative activities. Tapping into our creative energy, whether that be painting, drawing or dancing around our rooms, can immensely improve our overall happiness and reduce feelings of lowness. An article in Forbes that explores the positive effects finding a creative release can have on your mental health explains how the average person has about 60,000 thoughts every single day. Our brains are always switched on and going 100mph! Engaging in an imaginative act can help release dopamine and act as a natural anti-depressant, whilst also having lots of fun by doing it! The article is linked below and expands on plenty of benefits artistic activities can do to help heal our minds.

5. REARRANGE YOUR ‘SPACE’!

It is an idea coined frequently that our physical environments can have profound effects on our mental wellbeing. While this is likely to be true, the flip side of being impacted or imprinted by our ‘space’ is that it can have adverse negative effects too. If you feel like you have been in a bit of a rut recently, changing up your room or your safe spaces can be transformative in re-purposing the way your environment makes you feel. Despite the many ‘room-makeover’ videos you may have seen on Youtube or TikTok throughout the course of the pandemic, rearranging your space doesn’t need to be a monster-task! It could involve pushing around a bit of furniture or even just blue-tacking a couple of magazine cuttings up on the wall… but it will 100% alter your outlook on your ‘space’! And if you don’t believe me, have a look at the article below: ‘5 Benefits Of Rearranging Your Furniture For Less Stress’. These five things are my favourite and have worked wonders in my day-to-day life. Alongside a couple of others like; listening to podcasts when I’m feeling stressed or anxious; reading a book or magazine before bed, and spending less than two hours each day on social media. Some of these may be worth a try too! Bear in mind, if you have been feeling down for a while these things are not going to immediately ‘fix’ what you have been going through… but they may offer a little support in managing particularly bad spells of low or unmotivated periods. Always remember that there are so many resources available to help you:

• Samaritans. To talk about anything that is upsetting you, you can contact Samaritans 24 hours a day, 365 days a year. You can call 116 123 (free from any phone), email jo@samaritans.org or visit some branches in person. You can also call the Samaritans Welsh Language Line on 0808 164 0123 (7pm–11pm every day).

• Nightline – if you are a student - http://nightline.ac.uk/want-to-talk/ Please feel free to let me know how you get on @ameliabarnetson (Instagram)!

Amelia :)

Sources:

Article – ‘Here’s How Creativity Actually Improves Your Health’: https://www.forbes.com/sites/ashleystahl/2018/07/25/heres-how-creativity-actually-improves-your-health/?sh=4671badf13a6

Article on muscle-memory and storing trauma within our physical self: https://www.iptmiami.com/news/Learning_How_to_Unlock_Tissue_Memory

Article that explains the effect the covid-19 pandemic has had on mental health: https://www.health.org.uk/news-and-comment/blogs/emerging-evidence-on-covid-19s-impact-on-mental-health-and-health

Article – ‘5 Benefits Of Rearranging Your Furniture For Less Stress’: https://digthisdesign.net/decor-furnishings/rearranging-your-furniture/