With depression, anxiety and suicide on the rise its time to make mental health a priority.
Like we train our bodies to keep us fit and healthy, we need to do the same with our mind.
Our mind is designed to keep us alive, not to make us thrive.
So here are 30 ideas to help get you started.
Pick one or two that you will implement each week. The most important thing is that you just begin.
Everyone deserves to be happy and live a full life.
Don't wait to be happy… choose to be happy.
Train your mind to focus on all the good and be grateful for all you have now.
When we focus on what we appreciate, life becomes a lot more enjoyable each day.
Pick one or two that you will start today.
Aim to move your body daily. Exercise releases endorphins and makes us feel great. Even 10 minutes a day can make a difference. Just begin.
2. Eat a balanced whole food diet.
Eat the rainbow. Include lots of fresh vegetables, grains and healthy fats. Eating whole foods boosts your energy and keeps your immune system functioning at its best.
3. Open up and connect to other people in your life
Don't isolate yourself. It's ok not to be ok. Reach out to people and don't be afraid to be vulnerable. If you are feeling down, the chances are that friend or family member you speak to may have been through something similar and may be able to help.
4. Take regular breaks.
Set boundaries with work and technology. Stand up every hour, stretch, refill your water bottle and reset. Taking regular breaks makes you more productive throughout the day.
5. Think of something or someone you are grateful for.
Gratitude is the quickest way to feel joy. Focus on something or someone you are grateful for and see how quickly you feel better about yourself and life.
6. Get 7- 8 hours of sleep a night.
Sleep is so important. When you sleep your body and mind resets and repairs. If you struggle with sleep, try eating 3 hours before bed, limit screen time and ensure your room is dark and cool.
7. Limiting your time on social media
Scrolling through social media, looking at everyone's showreels is the quickest way to lower your confidence and make you feel down. Follow people who offer great advice around mind and body, and who make you feel good.
8. Limiting news consumption
If it bleeds, it leads. Positivity and love do not sell as well as fear and destruction. This is why limiting your news consumption is a good idea. Do not fill your mind with constant negativity all day long.
Walk-in nature, sit in silence, do some gardening even cooking, can all be classed as meditation whenever you feel really present, and at peace you are essentially meditating.
Sitting in silence and becoming aware of your breath is the most popular method, but it's not for everyone, and that's ok. Do what's right for you.
Sitting and reflecting on your day/ week is a great way to get your thoughts and feelings out of your head and onto paper. It also helps you to get to know yourself at a deeper level, which is crucial for wellbeing.
11. Spend more time in nature
Get outdoors as much as you can. It has been proven that being in nature makes us feel more present and relaxed.
12. Focus on taking deep breaths
Put one hand on your belly and one hand on your heart and breath. Take a deep breath for a count of 4, and then a slow breath out. Try and make your out-breath longer than your in-breath to slow down your mind and bring you back into the present.
13. Listen to good podcasts.
With so many great podcasts out there, it is so easy to learn something new and fill your mind with goodness. Looking for a great podcast? Check out The Mind to Lead.
14. Read a good book
Books are amazing. We can be transported into a magical land, learn a new skill, or develop ourselves. Reading helps calm the mind and is a great daily practice.
15. Talk to yourself
Mirror work is so powerful. Say to yourself multiple times a day "I am enough" "I love you" show yourself some kindness.
16. Listen to music
Make yourself a playlist that includes all your favourite songs. Music is so powerful and can instantly make us feel great. Crank the stereo and don't be afraid to sing out loud.
17. Take up yoga
Yoga is a fantastic form of exercise and has tons of health benefits. It not only keeps us fit and flexible, but it has also been proven to release stress and help with depression and anxiety.
18. Watch the sunrise or sunset.
When was the last time you paused and took in the beauty of the sun? It gives life to our incredible planet. Without it, we wouldn't survive. Next time you get the opportunity, allow yourself just to pause and truly take in this astonishing life source that we can all take for granted.
19. Eat mindfully
Sit and slow down when eating. Become aware of the tastes and texture of the food you are blessed to eat. Becoming more mindful when eating helps with digestion and allows us to enjoy our food.
20. Have a technology-free day 1x a week
Try switching off from technology. Leave your phone in the draw and see how liberated you feel. We are a society addicted to technology. A day away from it is very healthy and will enable you to be more present without constantly getting notifications pinging at you all day.
21. Thank someone
When was the last time you showed or told someone you love that you deeply care for them? Give that person you love and appreciate a call today and tell them how much they mean to you. Not only will this make the other person feel great, but it will also make you feel amazing as well.
22. Call an old friend
In our busy lives, it can be easy to lose touch with our friends. Don't let this happen to you. Friendship is so essential for wellbeing. So reach out to someone you may not have spoken to in a while. You won't regret it.
23. Join a community
Online or offline feeling apart of a supportive, like-minded community helps us feel like we belong, and that we are not alone. Seek out some groups that have similar interests as you and make an effort to interact or attend their discussions
24. Smile more
When we smile, we send a message to our brain that we are happy. The brain then releases serotonin and dopamine. This makes us feel great, calms the nervous system and reduces our heart rate. Even smiling when you don't feel like it can instantly boost your mood.
25. Walk-in nature
Our bodies are designed to move, so why not go for a walk in nature and also boost your wellbeing. Even walking around your local park and noticing the trees and hearing the children playing can instantly make you feel calm and happier.
26. Take your shoes off
Feel the ground beneath your feet and reconnect to the earth. Walking on grass, sand and soil can make you feel more connected to our incredible planet and the energy source it provides. It's a great way to boost well being so try it next time you are in your garden or local park.
27. Go to the beach
There is nothing more tranquil than hearing the peaceful sound of the ocean or watching the waves. Did you know our bodies are 60% water so go for a paddle and feel the energy the ocean generates. Its medicine for the soul.
28. Watch some comedy
Put on your favourite show, comedian or a funny movie and LAUGH. There is a reason they say laughter is the best medicine. When we laugh, we release endorphins, dopamine and lower stress.
29. Use affirmations
Replace any negative thoughts with positive and powerful affirmations. Tell yourself "I am enough" and "I deserve to be happy" Our mind is always looking for danger and trying to protect us. So try priming it with some new empowering and positive affirmations to help it focus on all the good in your life.
30. Seeking professional help
Help is out there. If you are struggling, there is no shame in asking for help. Do not suffer in silence. We all need some extra support from time to time and have incredible services to help us get back on track. Take advantage of this incredible offering.
So there you have it 30 ways to improve your mental wellbeing. Pick one or two to try and see if it works for you.
Remember everyone is an individual, and different things will work for different people.
To achieve mental wellbeing, remember it is a daily practice. Commit to working on YOU daily and watch as your mental health improves.
With Love and Gratitude