The importance of taking care of your own mental health has never been more important. Our lives are getting busier and busier; we cram more and more into our days and our expectations of both ourselves and others is always on the rise.
Here are our easy top tips to keep your stress and overwhelm in check….
1) Take a proper lunch break every day. Take yourself away from your desk / task and preferably get into the fresh air with a short, brisk walk. This is especially important if you arrive and leave in the dark with the shorter winter days, or if you work from home.
Here are some other thoughts on how to use your break to ‘relax and reset’:
a. Set up a walking group – if there is more than one of you, you’re more likely to stick to it and it’ll improve your social circle, too!
b. See if anyone in your organisation could run a short yoga session, mindfulness sessions or meditation, or use a web-based session or app (try Headspace, SmilingMind or Calm)
c. Read – reading for just 6 minutes a day can reduce your stress by up to 68%. You could start a small book club, or just take in your latest romance or thriller to read in the staff room. If books are not for you, why not try a magazine?
d. Mindful colouring – either ‘in the flesh’ or using specialist apps such as Color Therapy, Colorfy or Stress Relief Coloring App (American spelling intentional)
2) Give yourself a break from your phone / tech – there is plenty of research and evidence that social media can be harmful to your mental health and Fear of Missing Out (FOMO) keeps us compulsively checking and never taking a break. Leave your phone in your desk or bag at lunch, particularly if you have access to it generally during working hours. At home, make sure the last hour before bed is screen-free to allow your brain to wind down, and keep your tech out of the bedroom. Yes, we know you’ve heard it before, but have you actually done it??
3) Leave work on time, or at least don’t make a habit of leaving late. And make sure you take all your annual leave – you will return more refreshed and probably more productive than if you just carry on working.
4) Have a bedroom routine and ensure you are getting enough sleep (7-8 hours per night). If you find this difficult, learning some deep breathing techniques (try Breathe2Relax app) or get some sleep tips from an app such as Simple Habit. Writing your priority list for the following day helps you relax by removing the need to retain the information in your head.
5) Write a journal – 5 minutes is all you need to jot down positive thoughts about the day, what you are grateful for, your dreams, desires, wishes…. Don’t write anything negative; only allow yourself to record positives. It’s great to look back on previous entries and see how blessed you have been.
6) Catch sight of the beautiful; deliberately take notice of the nature around you; sharpen your senses and smell, touch, listen and touch the things around you with a new focus.
7) Put some plants in your house – they are proven to improve your mental health!
'and a bit'... most importantly, make some time for you. We know you've heard it before... but you have to act on it to reap the positive effects!