10 ways to look after your mental health: Our top tips for mental wellbeing

As we celebrate World Mental Health Day, we take a look at the best ways to take care of your mental health.

World Mental Health Day is the perfect reminder to consider how we take care of our mental health. With busy lives and packed schedules as we work, study and socialise, it can be all too easy to forget to check in with how we’re feeling. It’s important to prioritise mental wellbeing and put things in place to help you maintain a good level of mental health.

The theme of this year’s World Mental Health Day centres around prioritising mental health in the workplace. At Capital City College (CCC), our dedicated welfare team is always on hand to help students who are experiencing difficulties. So, whether you’re a full-time student thinking about your next career step or an apprentice completing workplace training, here are our ten top tips for safeguarding your mental health.

1. Embrace nature

It’s widely acknowledged that being close to nature is beneficial to our health, and spending just two hours a week in green spaces can have a positive impact on health and psychological wellbeing. That may sound like a big chunk of time, but if you break it down to 15-20 minutes a day, it’s much easier to work it into your daily routine.

Not everyone is an avid rambler, so how can you spend time in nature if you live in a city? 

• Explore your local park and challenge yourself to check out other parks and shared green spaces in your area. You might come across community gardens and other natural havens that you never knew existed.
• Use your lunch break to find a green space to sit and eat. There may be rooftop gardens or small inner-city parks that will provide a welcome break from your desk.
• Add nature to your commute by changing your route if travelling on foot or by bike so that you go through greener spaces. If you’re using public transport, adapt where you get on and off to take in more natural areas.
• Keep an eye out for alternative environments. If you live in a city, there may be an arboretum or botanical garden which can provide a natural change of scenery.
• Create your own green haven if you have a garden or balcony. Recent studies have shown that simply looking at greenery can boost mental health. Populate any outdoor space you have access to with plants, flowers or foliage, and take a few minutes here and there to take it all in.

2. Move your body

We know that moving your body has a positive impact on wellbeing and mental health, but it can be hard to factor in regular movement when you’re working or studying. 

The good news is, that you don’t need to spend hours at the gym to feel the benefits of physical movement. Just 30 minutes of activity a day can help combat lethargy and give your mood, mind and body a boost. You can:

• Take a walk around the block while listening to a podcast.
• Try a new exercise activity that connects with things you enjoy. 
• Give yourself more time to walk to college or work instead of using public transport.

3. Eat and drink well

Eating a well-balanced diet assists cognitive function, helping you maintain mental focus and giving you energy throughout the day. Our top tips for eating well are:

• Eat regularly to keep blood sugar levels consistent. When your blood sugar drops, you can feel tired and irritable – and there are links between inconsistent blood sugar levels and mood disorders such as depression and anxiety. 
• Avoid junk food when you’re tired as it will only make you feel worse. The same goes for regularly eating processed food, which has been linked to low mood.
• Be good to your gut and ensure you’re getting enough fibre. People with a diet high in plants and seeds tend to experience lower levels of depression so fill up your fruit bowl and grab a bag of mixed nuts.
• Drink lots of fluids to avoid dehydration. Your brain needs water just like the rest of your body so keep sipping. Remember that alcohol and caffeine can dehydrate your body and sugary drinks, while delivering an instant energy rush, lead to a dip in blood sugar which can cause tiredness.

4. Sleep on schedule

Your quality of sleep can impact how you feel mentally and physically, so try to get as much as you need.

• Try to go to sleep at around the same time each night as this helps regulate your body clock and makes it easier for you to fall asleep.
• Avoid caffeine, sugar and alcohol before bed.
• Try to disconnect from devices for at least an hour before you go to bed to help your brain relax.
• Think about using things that can help reduce sensory disturbances such as blackout blinds, an eye mask or earplugs.

5. Find and maintain connection

Spending time with people you like is a key part of maintaining good mental health. It’s easy to lose touch with those you care about when you’re busy or stressed, but there’s plenty of evidence which suggests that maintaining good social contact supports mental health.

If you struggle to build and maintain these connections, there are a few simple ways you can build on your social relationships with others:

• Make plans with friends and family members and stick to them.
• Connect with someone you trust every single day – this could be spending time with a family member, having a conversation with a friend or interacting with an acquaintance.
• Look for activities and events in your local area that relate to your interests and go along to new groups and activities. Learning new skills is a great way to boost your mental wellbeing and can help support a sense of purpose.
• Reach out to friends or family members and remember to ask them how they’re doing.
• Volunteer your time and help people you know or get involved with local charities or community-based organisations that need support.

6. Consider goals and priorities

It can be easy to get overwhelmed when we’re trying to achieve too much. In a world where we’re constantly exposed to news about what other people have achieved, our list of what we aspire to get done within a particular time frame can become a source of stress. You can focus on your own goals and priorities by:

• Dividing tasks into two groups and separating the things that absolutely need to be done now from those that can wait. 
• Remembering that “No” can be the most powerful word in your vocabulary and doesn’t need to be followed by an explanation or a reason. 
• Taking time at the end of each day or week to look at the things that you have achieved and celebrate every achievement, whether it’s a small win or a larger goal.

7. Notice and reframe unhelpful thoughts

It’s easy to let intrusive thoughts and negative self-talk take up too much space. Sometimes we get into a pattern of thinking or acting in a certain way and it can be hard to break the cycle. There are a few simple steps that might help you feel more in control:

• When a negative thought pops up (e.g. I can’t do this.), take a moment to notice it and label it as an unhelpful thought.
• Once you’ve got it in your sights, ask yourself, “What is the evidence for this thought?” 
• You may find there isn’t any. If your negative thought comes from a past negative experience, remind yourself that each new experience offers a fresh start with the opportunity for a positive outcome.
• Think about what you’d say to a friend who told you they’d had the same thought about themselves.
• Finally, attempt to reframe the thought and make it less negative. (e.g. Okay, so I couldn’t do this last time I tried, but this time, I’ve got more experience so it’ll be different.) It’s not always easy to completely turn the tables on negative thoughts, like many important life skills, it takes a bit of practice.

8. Be present

If you lead a busy life, it can feel like you’re juggling multiple demands and responsibilities at once. This makes it easy to be focused on the past or the future rather than settling into the present moment. Focussing on the now is often referred to as mindfulness. Whatever you call it, there are a few key ways to bring your mind back to the present moment.

• Notice the everyday things around you. This includes objects and the sensations you experience at a particular moment. You could try taking your headphones out as you walk to work or college and just observing the sounds and sights along the way.
• If you’re a creature of habit, mix it up by sitting in a different spot or trying something new. This can help you notice things from a different perspective and bring the world into focus in a different way.
• Pay attention to your thoughts as you experience the moment. You don’t necessarily have to clear your mind completely, just observe your thoughts as they pop into your head – and label them if that helps. 
• Along with mindful exercises, physical activities such as walking, and gentle yoga are great for mindfulness. Give them a try!

9. Express your thoughts

When you’re feeling overwhelmed, one good way to declutter your brain is by writing down how you feel. Get a piece of paper and carry out an unfiltered brain dump onto the page. What you write doesn’t need to make sense and nobody ever needs to read it, but it can help you to deal with negative or distracting thoughts.

If you’re feeling positive about things, you could write a note to your future self to remind you why you’re in a good place and what has helped you get there.

10. Put yourself centre stage

If you have work and family responsibilities, it’s all too easy to focus on others rather than yourself. With that in mind, take time to work out what self-care means for you and put yourself at the centre of these activities.

If you’re not sure where to start, ask yourself:

• What activities are accessible to you?
• What makes you feel calm and centred?
• What is your body telling you it needs?

It’s not all about candlelit baths and yoga retreats (although those things are lovely). Start small and focus on things that bring you a feeling of joy or a sense of calm. Are you a dancer or a doodler? Are you itching to sit down with a cuppa and a new book or is your body telling you to move a bit more?

There’s no best way to practise self care, just focus on yourself and carve out (and put a firm boundary around) time to do things that benefit your body and mind.

Ask for help 

Finally, ask for help if you’re struggling. Being a student or a working professional (or both!) can be stressful and it’s easy to feel isolated when you’re not doing well. Remember, you’re not alone and you deserve to be supported.  

You should consider seeking support if you are:

• worrying more than you usually do
• finding it hard to enjoy things
• experiencing difficult feelings or thoughts that are impacting your daily life.

If you’re a CCC student and you’re concerned about your mental health, contact the Support and Wellbeing team. They are committed to supporting students with advice and information. 

You can also reach out to your GP, a trained therapist, friends and family members, charities and other supporting organisations, peer support groups, community support services, or workplace support services.

Organisations such as Young Minds, The Mix, Childline, Saneline and Samaritans are also a good place to start if you’re looking for support and guidance.

Share!