| Mental Health Guide

Updated: Apr 21

Mental and Physical well-being, now more than ever NEED to be a priority.

As someone who has worked very hard to come up with a routine to stop my mind going to a dark place and stop the anxiety creeping in, this post is something very close to my own heart. I have come up with a 10 step strategy to help promote mental wellness and to significantly reduce stress, anxiety and depression. This should be used on a daily basis as maintenance.

Top 10 tips for mental wellness

1 Meditation

Meditation has been proven to help reduce levels of stress anxiety if carried out on a daily basis. Stress causes increased levels of the stress hormone called cortisol.

This produces many of the harmful effects of stress, such as the release of inflammation-promoting chemicals called cytokines. Inflammation is BAD!

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure and contribute to fatigue and cloudy thinking.

A study compared electrical activity between the brains of people who practised mindfulness meditation and the brains of others who did not.

Those who meditated showed measurable changes in activity in areas related to positive thinking and optimism.

Check out this great documentary video from ABC Science on the effects of meditation
Click here for Video

Meditation can be done lying down or sitting upright.

I love going on YouTube and using a guided meditation these are great especially if you are new to meditation. I would highly recommend getting the kids involved too as it is an amazing tool to have throughout your life especially during times of heightened stress or feeling overwhelmed.

2 Set a to-do list

One of the most important reasons for keeping a to-do list is the organisation. Organising your tasks with a list can help you from feeling out of control and can give you a sense of feeling grounded . Seeing a clear outline of your completed and uncompleted tasks will help you feel organised and stay mentally focused.

When I do my list I usually do:

3 work / business tasks

3 house maintenance /family tasks

3 Personal tasks

I try not to do more than that otherwise it can get overwhelming or very disheartening if you don't get them all done!

quick tip : if you have big tasks maybe write down 1 or 2 tasks in that section on that day.

If you can make one of your tasks easy or something you can do as soon as you get up you will get a feeling of satisfaction and it will put you in good footing for the rest of the day.

3 Create a new routine

Developing a daily routine can help us to feel more in control of everything, and help us to make room for all that's important. Think of it as conscious living or living with intention. Without it we are left to our own devices and can make bad decisions that make us feel bad and negatively affect our self esteem.

Routine can aid our mental health. It can help us to cope with change, to form healthy habits, and to reduce our stress levels.

4 Nutrition

Nutrition is not only for the body, but for the mind too.

If your blood sugar drops you might feel tired, irritable and depressed. Eating regularly and choosing foods that release energy slowly will help to keep your sugar levels steady and keep your digestive system flowing. Slow-release energy foods include: pasta, rice, oats, wholegrain bread, cereals, nuts and seeds.

Quick tips:

  • Eating breakfast gets the day off to a good start.

  • Instead of eating a large lunch and dinner, try eating smaller portions spaced out more regularly throughout the day.

  • Avoid foods which make your blood sugar rise and fall rapidly, such as sweets, biscuits, sugary drinks, and alcohol.

5 Socialise

Creating human connection is so important right now and people are desperately searching for it which is why so many people are online. The only problem with this is that sometimes we look for connection in the wrong places such as Instagram and Facebook. You may have noticed this when you are scrolling aimlessly and you don't even know what you are looking for. Be aware that you do not miss out on connections with the people right in front of you and that you are still spending quality time with your partners and children. And that you are still actively present in the relationship and that you are not just living near each other, instead of with each other.

Do things like:

  • call your family for a chat

  • Send a heart felt text to a friend

  • Get in touch with an old friend

  • Voice clip on WhatsApp -

I think this is very underrated and i think it has such an authentic feel to it and you can get a feeling if someone is actually okay or whether they are just saying they are.

6 Work-out

Working out for me personally has got to be the number one way I keep my mental health in check, which was the whole reason I got into fitness in the first place.