Looking after your mental health

Published by Bupa's Health Information Team, December 2010.

Being healthy doesn’t just mean looking after the physical aspects of your health, it’s equally important to care for your mental and social wellbeing. If you’re in good mental health, you can hope to make the most of your potential and cope with the usual stresses of everyday life, as well as more life-changing events such as bereavement. It will also enable you to play a full part in the time you spend with your family, friends and community.

Valuing and accepting yourself is an important part of maintaining your mental health and will allow you to enjoy life to the fullest. But if this is a struggle, your ability to feel, express and manage a range of positive and negative emotions – particularly anger – may become affected. For example, if you have a long-term physical illness, or have retired or been made redundant, you may feel low or stressed for some time. These feelings usually pass, but can sometimes develop into more serious problems such as anxiety or depression. Good mental health may be able to protect you against developing such disorders. Try following these ten top tips to keep you in tip-top condition.

Eat right

It’s really no secret – sticking to a well balanced diet can help you maintain a healthy weight and reduce your risk of diseases such as diabetes, heart disease and stroke. Food, after all, is our bodies’ fuel. You wouldn’t put diesel into a petrol engine, so try not to fill yourself up on the wrong things – it will only make you feel worse.

Drink sensibly

Alcohol is a depressant and can affect the way your brain functions. If you don’t drink sensibly, or you drink heavily over a long period of time, you may be at risk of developing mental health problems such as anxiety or depression. Also, don’t use illicit drugs such as cannabis or ecstasy as they have the potential to seriously harm your mental health.

Keep active

Taking part in regular physical activity helps your brain to release happy hormones (endorphins), which can improve how you feel. Do whatever you enjoy most, whether it’s team sports, dancing, cycling or walking, there’s sure to be something out there for you. Even low-impact exercise like tai chi can help boost your overall wellbeing. Also, try to stay active in terms of working, even if it’s volunteering. It’s known that people who aren’t in employment, or who are on long-term sick leave, have a lower self-esteem and may be more at risk of depression.

Take a break

Life-changing events such as bereavement, remarriage, redundancy and retirement can all take their toll on your mental wellbeing. Sometimes, you may feel as if everything is getting on top of you and that it’s all becoming too much. Stopping to relax, in any way that works for you – even meditating – can help you to manage your emotions and reduce your stress levels.

Sleep well

Being tired can affect your ability to concentrate, demotivate you and leave you drained of energy. This can affect your mental wellbeing, so it’s important that you try to get enough sleep to feel refreshed and able to carry out your daily activities.

Talk about your feelings

Speaking with others about how you feel can help you to see things from a different perspective. Try talking regularly to people close to you so you have a chance to share your problems.

Ask for help when you need it

If you feel you aren’t coping on your own, you shouldn’t feel guilty or embarrassed about asking others for support. Bereavement and some life-changing events are often very difficult to deal with, but it’s important to remember that help is out there and taking advantage of it can make all the difference.

Accept who you are

There are some things in life that you can’t change. But by seeing yourself as a valuable person, and not judging yourself against impossible standards, you will be able to stay healthy and happy throughout your life.

Keep in touch with friends and loved ones

Maintaining good relationships with people builds up a support network, which is always important, but especially so in times of need. Even if you haven’t seen someone for a very long time, meet up for lunch, write a letter or send an email – it’s always good to catch up.

Smile and laugh

That’s it, plain and simple. Why not give it a go?

For sources and links to further information, see Resources.