TOTUS, working in a joint venture with Care First 24 wanted to reflect on some of the challenges that the population of the UK (and beyond) face and more importantly some ideas to combat the rise in the mental health challenges that we now face daily.
Only a small minority of people (13%) were found to be living with high levels of positive mental health and people over the age of 55 reported experiencing better mental health than average.
It has been found that people aged 55 and above are the most likely to take positive steps to help themselves deal better with everyday life – including spending time with friends and family, going for a walk, spending more time on interests, getting enough sleep, eating healthily, and learning new things. We live in a world where more than 4 in 10 people say they have experienced depression, over a quarter of people say they have experienced panic attacks, and the great majority (85%) of people out of work have experienced a mental health problem compared to two-thirds of people in work and just over half of people who have retired. Finally, nearly two-thirds of people (65%) say that they have experienced a mental health problem. This rises to 7 in every 10 women, young adults aged 18-34, and people living alone.
All the above underlines the challenges that face us as well as all of our family, friends and work colleagues.
So, what can we do?
Even though the current levels of good mental health are relatively low, the barometer of the success of any nation, workgroup, or family is the health and well-being of us as individuals. In recent years there have been trends in focusing on our physical health but so we now need to achieve the same ‘good health’ for our minds.
Nine steps we can all take to make a difference to our mental health
- Talk about your feelings
Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled. However, many of us find it difficult to let people know when we are struggling. Talking about your feelings is not a sign of weakness, it is part of taking charge of your wellbeing and doing what you can to stay healthy. - Keep active
Regular exercise can boost your self-esteem and can help you concentrate, sleep, and look and feel better. Exercise keeps the brain and your other vital organs healthy and also offers a significant benefit towards improving your mental health. Exercising doesn’t just mean doing sport or going to the gym. Walks in the park, gardening, or housework can also keep you active. Short periods of high-intensity activity also carry benefits to brain health as you get older. - Eat well
One of the most obvious yet under-recognised factors for mental health is nutrition. What we eat and drink affects how we feel, think, and behave. Your brain is an organ. It needs a mix of nutrients to stay healthy and function well, just like the other organs in your body. Strive to eat a balanced including lots of different types of fruit and vegetables, wholegrain cereals or bread, nuts and seeds, dairy products, and plenty of water. Also, try to limit how many high-caffeine, sugary drinks, and portions of processed food you have. - Drink sensibly
Occasional light drinking is perfectly healthy and enjoyable for most people. However, we often drink alcohol to change our mood. Some people drink to deal with fear or loneliness, but the effect is only temporary. When the drink wears off, you feel worse because of the way the alcohol has affected your brain and the rest of your body. Drinking is not a good way to manage difficult feelings. Whenever possible stay within the recommended daily alcohol limits. - Stay connected
Good relationships are crucial to our mental health. Friends and family can make you feel included and cared for. There is nothing better than catching up with someone you care about face to face but that is not always possible. You can also give someone a call, drop them a note or chat to them online instead. It is worth working at relationships that make you feel loved or valued. However, if you think being around someone is damaging your mental health, it may be best to take a break from them or call it a day completely. - Ask for help
We all sometimes get tired or overwhelmed by how we feel or when things do not go to plan. If things are getting too much for you and you feel you cannot cope, ask for help. If you are concerned that you are developing a mental health problem, please reach out to the TOTUS team. - Take a break
A change of scene or a change of pace is good for your mental health. It could be a five-minute pause from your day, a half-hour lunch break at work, or a weekend exploring somewhere new. Taking a break may mean being very active. It may mean not doing very much at all. Take a deep breath… and relax. Try yoga, meditation, or mindfulness, or just putting your feet up. Listen to your body. If you are tired, give yourself time to sleep. Without good sleep, our mental health suffers, and our concentration goes downhill. Sometimes the world can wait. - Do something you are good at
Enjoying yourself can help beat stress. Doing an activity you enjoy probably means you are good at it and achieving something boosts your self-esteem. Concentrating on a hobby or interest, like gardening or the arts, can help you forget your worries for a while and can change your mood. It can be good to have an interest where you are not seen as someone’s mum or dad, partner or employee. You are just you. - Accept who you are
We are all different. It is much healthier to accept that you are unique than to wish you were more like someone else. Feeling good about yourself boosts your confidence to learn new skills, visit new places, and make new friends. Good self-esteem helps you cope when life takes a difficult turn. Be proud of who you are. Recognise and accept the things you may not be good at but also focus on what you can do well and have achieved. If there is anything about yourself you would like to change, are your expectations realistic? If they are, then work towards the change in small steps.
Remember to look after yourself!
Thank you for taking the time to read this blog. If you have any issues relating to mental health and well-being please contact one of our professionals who will be able to assist. You can contact us by telephone on 01732 790001, email [email protected], or visit our website at www:carefirst24.co.uk