Many people make new year resolutions at the start of the year. Maybe to achieve more in our home or work life, maintain fitness regimes or adopt a healthier lifestyle. Some of us will have given up alcohol completely for January or decided to cut down on the amount of alcohol consumed. Many resolutions are taken on for the benefit of our health and wellbeing. Looking after our mental health is key and not something we should only do when we are struggling or feeling low or anxious - it's something we should invest in all the time. We've put together some simple tips to do just that.
Eat a healthy diet
A balanced diet with plenty of fruit, vegetables, whole grains and protein is key to maintaining health but can also improve your sense of wellbeing and mood. Keep hydrated and limit the amount of caffeine, especially later in the day. Eating meals with other people also has many psychological and social benefits.
Stay physically active
Being active releases chemicals in your brain that make you feel good - boosting your self-esteem and helping you concentrate as well as sleep well and feel better. The effects are maximised if you’re able to get active outdoors. Being in nature can make us feel happier and reduce our levels of depression and anxiety.
Develop good sleep habits
Establish a regular, relaxing bedtime routine that lets you unwind and sends a signal to your brain that it's time to sleep. Avoid caffeine and alcohol before bed and try to go to bed and wake up at the same time each day. Create a restful environment in the bedroom – cool, quiet and dark.
Talk to friends or family
Friendship is an important factor in protecting our mental health. Our friends and family can keep us grounded and help us get things in perspective. Communicating with others can also overcome the isolation that can be a factor when we are struggling. Although talking about your mental health can be difficult, opening up to someone close to you can make a difference. If you’re supporting someone else, make time to call, text or visit and just be there to talk and listen.
Aim for a healthy work-life balance
Being fulfilled in both your work and home life is vital. Take time to understand your employment rights and speak to your employer if the demands are too much. Try to prioritise tasks and not get bogged down in activities which are less productive. Take proper breaks and if you work from home establish a routine and make sure you switch off at the end of the working day.
Take some time for YOU
Whether it be a hobby or just some time to relax, taking regular time for something you enjoy can really benefit your mental health. It could be reading a book, taking a long bubble bath or attending an exercise class - whatever helps you unwind.
Keep an eye on your alcohol intake
Alcohol and mental health are closely linked and drinking too much alcohol can negatively impact your wellbeing. Alcohol is sometimes used by people to try and help manage symptoms of anxiety and depression, but excessive drinking is likely to make those symptoms worse. Alcohol changes the way your brain cells signal to each other, which can initially make you feel relaxed. However, the positive effects of alcohol are only temporary. As they wear off, we often feel worse because of how alcohol withdrawal affects our brain and body. Managing your drinking and getting the right support are crucial to good mental health.
What to do if you are worried about your drinking
If you are worried about your drinking habits and feel you need support, you are not alone. CADAS are here for anyone who wants help with their addiction, and we provide a listening ear without judgement We offer 1-1 coaching, group sessions and drop-ins for anyone who is concerned about their addictive behaviour.
If you need help, please check out our website www.cadas.co.uk or give us a call on our freephone helpline 0800 254 5658 (available on weekdays 11am - 5pm, Wed 11am - 7pm) and we can have a chat about the support we can offer. If you’re concerned about someone else, please share our information with them and encourage them to contact us.
Remember, if you are struggling with your mental health, it's important to seek help. It's ok to ask for support and talking to someone is key.
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