Your mental health is as important as your physical health. Take steps to look after it in the same you exercise for your physical health.

Increased stress affects our mental health and impacts on work and lost productivity. It costs businesses billions and accounts for 35% of work related sickness.

Major life events like death, divorce, relationship break-ups, job changes and moving house can trigger mental health problems or make underlying mental health issues worse. We can also be affected by the demands, situations and environments in which we find ourselves.

Our mental health often becomes a problem when we don't recognise or acknowledge the signs. Look after your mental health to prevent problems occurring.

We're all different, so feel and react differently to our environment and situation. Often the gradual build up goes unnoticed until you realise ...

• you're feeling exhausted, anxious or fearful.
• you can't concentrate or you lose focus too easily.
• you experience mood swings or periods of depression.

Often you can't always put your finger on it. A general feeling of sadness, anger, loneliness or no feelings at all. You might not know why you're feeling the way you are.

Look after your mental health

Here are a few ways to look after your mental health.

• A good night’s sleep. Lack of sleep or poor sleeping patterns affect your mental health. Sleep is often impacted first when your mental health starts to suffer. We all know the benefit of a good night's sleep compared to when we're tired and sleep deprived. Get between 7-9 hours a night by creating a healthy bed-time routine.
  • Avoid TV and screen time shortly before bed
  • Go to bed and get up at the same time each day
  • Read or use a sleep app if you have trouble falling asleep
• Eat a healthy, balanced diet. As well as being good for you physically, a healthy diet is good for the mind too. Eat plenty of fruit, and vegetables and drink plenty of water. It's tempting to reach for comfort food when we're feeling low or need a pick-me-up, not always the healthy option. You might find you over-eat or under-eat when you're upset or feeling emotional.
• Avoid excessive stimulants – coffee, tea and alcohol might give you a temporary high. When the affect wears off, you could end up feeling worse and with more negative feelings than before. It also affects your sleep, which as I've mentioned has an impact on mental health.
• Take regular exercise. As well as the obvious health benefits, exercise allows you to release the build-up of stress and pressure as well as releasing feel-good hormones. Being fit and healthy enables you to manage your mental health in a more positive way.
• Spend time with family & friends. When you're caught up with the busyness of work, you can neglect family and friends and your own self-care. Connections outside of work with family and friends are important.

Take time out

When we're in the moment, it can feel overwhelming. Give yourself time and space to allow emotions to settle. Avoid making rash decisions in the heat of the moment. Step away if you need to. Practice some of the above before moving forward or making a decision.

• Fresh air and the great outdoors. Being in and around nature has significant benefits to our mental wellbeing. We spend too much time in artificial environments away from nature. Get out into the fresh air every day if you can, preferably around trees and water. Even in the most urban environment there will be signs of nature - plants, insects, birds. Even on your daily commute. Stop, look and listen.
• Find time for yourself. Just as important when your mind is buzzing or you're feeling overwhelmed. Take time out to switch off and disconnect from the source of issue.
  • Find a few quiet minutes in every day.
  • Relax with a good book or your favourite music.
  • Meditation and breathing exercises are good to calm a busy mind.
  • Write it down. Get the thoughts and feelings out of your head and on to paper. It can help free up the emotions and get a clearer sense of perspective.

• Be positive. Easier said than done when you're feeling mentally overwhelmed or experiencing negative emotions. Rather than focusing on the negative, what are you grateful for? Often it's the simple things - our health, our loved ones.
  • Plan something to look forward to - time off, a trip out.
  • Volunteer, do something for someone else to get out of your own head. A little positivity can go a long way.
  • Focus on what you can control, not the things you can't.

Talk about it

Give yourself a break. It's OK to feel what you're feeling.

• Communicate. Let people know how you’re feeling. That can be uncomfortable, especially if you're not used to doing it. Avoid bottling up your emotions or letting them get on top of you. Talking things through with a close friend or trusted colleague can help gain a different perspective.

Take a few minutes to think about your own mental health. Acknowledge when you need to take a break or slow down. Knowing your own limits is important to managing your mental health. If you feel overwhelmed or stuck, do one thing, take one small step forward.

Arrange time for a chat if you’d like to focus on improving your mental health.  Find out how to apply these to your own situation.

Read More:

Is your job putting your health at risk

The power of good health

The importance of sleep on productivity