Mental health isn’t just depression, panic attacks or severe anxiety, it’s also about everyday mental struggles. The low days when you feel stuck, the thoughts that chip away at your confidence, or the stress that lingers in the background. Just as we take care of our physical health through diet and exercise, we should prioritise our mental health. It’s essential to recognise that your mind and body need the same care and attention.
What is mental health?
Mental health refers to your emotional, psychological and social well-being. It affects how you think, feel and act, and influences how you handle stress, relate to others, and make choices. Mental health is vital at every stage of life, from childhood and adolescence through adulthood. It’s more than the absence of mental illness and about maintaining balance, emotional resilience and a positive outlook.
How best to take care of your mental health
Talk about it: Just as you would talk to a doctor about physical pain, don’t hesitate to talk to a trusted friend, family member, or therapist, when you’re feeling stressed, anxious, or down. Sharing your thoughts and feelings can be incredibly relieving and maybe just what you need to feel better.
Write down your thoughts: Writing down your worries or negative thoughts can help clear your mind and reduce stress. It’s a great tool for gaining perspective and understanding what’s affecting you. You can also try writing down what you’re excited about or grateful for that day or in your life, and shift your mindset towards the good things.
Practice mindfulness and affirmations: Taking a few minutes each day to practice mindfulness or to repeat positive affirmations can shift your mindset. Use your lunch break to step outside, take deep breaths, or affirm your strengths and qualities.
Get moving: Exercise isn’t just for physical health; it releases endorphins that improve mood and reduce stress. Whether it’s a walk, yoga, or a full workout, moving your body helps to support mental health.
Spend time in nature: Research has shown getting out in nature has a calming effect on the mind and body. Even a short walk outdoors can help clear your head, boost your mood, and lower anxiety.
How to know when you or someone else needs support
It’s important to recognise when mental health challenges become overwhelming.
- Persistent feelings of sadness or hopelessness
- Difficulty concentrating or making decisions
- Extreme mood swings or fatigue
- Changes in sleep or eating patterns
- Withdrawal from social activities
- Excessive worry or anxiety
- Thoughts of self-harm or harming others.
If these signs are present and affecting daily life, it’s important to seek professional help, whether through a therapist, counsellor, or medical professional.
Nutrition, lifestyle, and supplements for mental health
Your lifestyle choices, nutrition, and some supplements can play a significant role in supporting your mental well-being.
Nutrition for mental health: A whole foods diet rich in healthy fats, lean proteins, and complex carbohydrates can significantly improve brain function and mood. Omega-3 fatty acids, found in fatty fish like salmon, are particularly beneficial for both mental health and brain function. Additionally, there is a strong connection between gut health and mental well-being through the gut-brain axis. This means that the state of your digestive system can directly impact your mental health. Maintaining a healthy diet and supporting optimal digestive function are crucial for a healthy mind.
Lifestyle choices: Adequate sleep, regular physical activity, and managing stress are crucial for mental well-being. Prioritise self-care, hobbies that you enjoy and downtime can help to recharge your mind.
Supplements for mental health: While supplements should never replace professional care, some natural options include magnesium, L-theanine, omega-3s and vitamin D, have been shown to support mental health.
Herbs for mental health: Herbs that help reduce stress and improve brain function can help increase mental wellbeing. There are many herbs with these action but some main ones include Ashwagandha, Lemon Balm, Kava, Chamomile, Skullcap, Ginkgo and Passionflower to name a few.
Products that can help with mental health include Ginkgo Alert, helping with cognition and increasing blood flow to the brain, Calm Down and StressArrest®, which can help support the nervous system and decrease stress.
Just like physical health, mental health requires regular care and attention. Nurturing your mind through positive habits, talking to others, and maintaining a balanced lifestyle can go a long way in supporting emotional well-being. If you or someone you know is struggling, reaching out for support is a courageous and necessary step toward healing.
Your mental health is important, take the time to care for it and be your natural best.