Mental Health Awareness Week (15-21 May), is an important date in the wellbeing calendar, and this year the theme is focusing on raising awareness of anxiety. Anxiety is a normal emotion for us all, but it can sometimes get out of control, especially given the experiences over the last few years. Many things can make us feel anxious such as pressures at work, finances, starting a new job or other big life events. A recent mental health survey by the Mental Health Foundation found that a quarter of adults said they felt so anxious that it prevented them from doing things they wanted to at least some of the time. On a positive note, anxiety can be made easier by management.
Mental Health Awareness Week will also be raising awareness of mental wellbeing in the workplace and sharing tips on how to take good care of ourselves. Learning healthy eating habits, reducing stress, regular exercise and taking time out when needed are all touchstones of self-care and can help you stay healthy, happy and resilient. Yet it’s easier said than done when juggling work and family life. Over the years, our founder, Raina Joyce, has worked hard at cultivating a work-life balance, providing her with enough time to work on her mental wellbeing and run a business. Whilst some weeks are trickier than others, she understands the benefit of prioritising wellbeing for herself, those around her and the business. Here are our five tips to help boost your mental wellbeing.
1. Exercise
Regular exercise has long been proven to boost our mood and self-esteem, reducing anxiety and stress. Even a short burst of exercise can increase our mental alertness, energy and positive mood. Exercise also plays a role in preventing the development of mental health problems and in improving the quality of those struggling with mental ill health.
From cycling, playing football or visiting the gym; to rock climbing, swimming or running, there are many options to suit everyone’s interests and abilities. It’s about finding what you enjoy and building a routine which works for you.
2. A good night’s sleep
There is a close relationship between positive mental wellbeing and a good night’s sleep. Practising healthy sleep habits puts you in the best possible position to get a good night’s sleep, positively impacting your mood and energy the next day.
Following a consistent, nightly routine such as: ensuring your bedroom is cool and dark, winding down at least 30 minutes before bed, turning screens off in plenty of time, and removing electronics can all help you to enjoy a better quality of sleep.
3. Spend time in Nature
Getting out and about in nature can induce calm, joy, and creativity. Nature connectedness is also associated with better mental wellbeing. Even if it’s for just a daily 10-minute brisk walk, the Q Print team try to get outside in nature. It boosts our mood, clears our minds, supports our creativity . . . and increases concentration when we return to our desks.
4. Eat Healthily
A healthy, well-balanced diet can help us think clearly and feel more alert. It can also improve concentration. Sugar and processed foods can lead to inflammation throughout the body and brain, which can all have negative impacts. Eating a well-balanced diet is so important not just for our physical health but our mental wellbeing too.
5. Journaling or practising gratitude
A positive way to deal with any overwhelming emotion is to find a healthy way to express yourself. Journaling daily is a great way to do this. It helps to prioritise problems, fears and concerns, it can also help to track symptoms so you can recognise any triggers and learn ways to manage them. So, pick up and pen and notebook and see what happens!
What to do if you think someone is struggling
Often, it’s not a single change but a combination of shifts in a person which can make you concerned about their mental wellbeing. Here are some signs to look out for and reasons it might be good to seek further help:
- Weight and appetite changes.
- Sleep problems.
- Emotional outbursts.
- Change in behaviour.
- Become quiet or withdrawn.
- Feelings of guilt and worthiness.
- Lacking energy and motivation.
- Symptoms of anxiety such as headaches, shortness of breath and trembling.
If you or someone you know might be struggling with their mental wellbeing, a good place to start is to make an appointment with your GP. You could also check out your employee assistance programme or contact The Samaritans; they have phone lines open 24/7. Mind also has some useful resources that you can check out. Remember, you’re not alone; there’s always someone to talk to if you are struggling.
