Self-care techniques and general lifestyle changes can help manage the symptoms of many mental health problems and even prevent some problems from developing or getting worse. It is important to take care of yourself and your mental health. Below are some self-care tips on how to look after your mental health. It is important to remember that there is unlikely to be an instant solution and self-care techniques should be practiced regularly over a period of time. Recovering from a mental health problem is likely to take time, energy and work.
Be aware of your mental health – try to pay attention to how you are feeling and spot early warning signs you might be becoming unwell, this will enable you to get support as early as possible. Warning signs and triggers are usually individual to every person, which is why it might be useful to keep a mood diary to monitor any changes to your mental health and help you recognise what might make you feel better or worse. You can then take steps to avoid, change or prepare for difficult situations.
Talk about your feelings – this an effective way to cope with mental health problems and concerns you may have been carrying around in your head for a while. Just being listened to can help you feel supported and less alone. Talking about your problems can in itself feel therapeutic but also helps to see things from another perspective. Also, talking can work both ways, if you open up, it might encourage others to do the same. You can talk to anyone you feel comfortable with, whether it is your friends, family members, organised support group, or a healthcare professional. You don’t need to sit someone down for a serious conversation about your mental health, you can just allow such conversations develop naturally – maybe when you are doing something together. It is normal to feel awkward at first, but give it time and talking about your feelings will get easier. If you don’t feel comfortable to talk to anyone just yet, even using a diary to get your feelings out can feel therapeutic.
Keep the use of alcohol and drugs to safe limits and if possible stop taking them completely – we often think drugs and/or alcohol can help us improve our mood, relax, or manage difficult feelings. But the effects are only temporary and when they wear off you feel worse because the withdrawal symptoms affect your brain and the rest of your body. For more information please see our pages on how drugs and alcohol affect mental health.
Keep physically active – science proved that regular exercise releases chemicals in your brain that make you feel good and improve your mental health. Other than physical benefits it has on your body, regular exercise can boost your self-esteem, help you concentrate, sleep and feel better. Physical activity doesn’t have to be strenuous exercise, doing sport, or going to the gym. Walks in the park, gardening, yoga, or swimming still counts. Try and pick an activity that you enjoy and you will be more likely to stick with it.
Eat well – there are strong links between what we eat and how we feel, your brain needs a healthy balance of nutrients in order to stay healthy and function well, just like the other organs in your body. A diet that is good for your physical health is also good for your mental health. Below are some tips on healthy eating:
- Eat regularly – if your blood sugar drops you may feel tired, irritable and depressed. Regular meals and opting for foods that release energy slowly, (for example wholegrain bread and cereals, nuts, and seeds), will help to keep your sugar levels steady.
- Drink plenty of fluids – dehydration can make it difficult for you to concentrate or think clearly.
- Get enough protein – protein contains amino acids, which make up the chemicals your brain needs to regulate your thoughts and feelings. Protein is in: lean meat, fish, eggs, cheese, legumes (peas, beans and lentils), soya products, nuts and seeds.
- Reduce caffeine intake – caffeine can give you a quick burst of energy, but in the long term can cause anxiety, depression, disturbed sleeping pattern and withdrawal symptoms if you stop suddenly.
- Food & medication – some foods are contraindicated when taking certain medications. For example, if you are taking a type of antidepressant known as monoamine oxidase inhibitor (MAOI), such as phenelzine, you should avoid eating anything which has been fermented, pickled, smoked, cured, hung, dried or matured. This is because when food is exposed to the air, a substance called tyramine rises to high levels, and the interaction between tyramine and the MAOIs can be very harmful. You may also want to avoid foods and drinks containing caffeine such as chocolate, tea and coffee as these can also contain tyramine. Or if you are prescribed an anti-anxiety medicine, for example buspirone, you should avoid eating grapefruit or drinking grapefruit juice because grapefruit can affect the way that enzymes break down medications and cause too much or too little of the medicine to be absorbed in to your blood.
Practice mindfulness – a therapeutic technique that involves being more aware of the present moment. Mindfulness can help you become more aware of your own moods and reactions.
Stay connected to other people – socialising with family and friends, even if it is just a phone call, can make you feel valued, included, and cared for. It also builds your support system for when you need help. If you don’t have a good relationship with family or friends and are feeling lonely, there are ways you can make new friends. For example, you could try volunteering or joining a group such as a book club or sports team.
Build your self-esteem – feeling good about yourself boosts your confidence to learn new skills, visit new places and make new friends, which will in turn enable to build a support system around yourself and help you cope with mental health problems. You can increase your self-esteem by being kind to yourself, focusing on things you are good at, and accepting yourself.
Give yourself some “me time” – take regular breaks from day to day responsibilities to de-stress. “Me time” can mean being very active, or it can mean not doing very much at all. Whether it is having a bath, listening to music, going for a walk or just putting your feet up. If you know that a certain activity helps you feel better, make sure you set aside time to do it.
Making these simple changes to your lifestyle doesn’t need to cost anything or take up a lot of your time. Anyone can follow this advice, so why not start today?
Disclaimer – Please note we are 3rd year pharmacy students. We are not qualified to provide medical advice. This blog is for information only. Please consult your doctor or pharmacist for advice.