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Tips for Maintaining Mental Health, Wellness & Vitality

Published on May 07, 2018

Happy Coffee Consulting and Clour 9 to 5, have teamed up to offer you some ideas on maintaining good mental health, in recognition of World Mental Health Day on Saturday 10th October 2020.

In times as challenging as these, our temptation is to abandon the habits that sustain us. Taking care of ourselves physically and mentally is more important than ever, as the challenges mount and our world becomes increasingly uncertain. Maintaining those small habits that collectively help us to keep going, is essential.

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1.

Tips for Maintaining Mental Health, Wellness & Vitality

Photo by MI PHAM
2.

Happy Coffee Consulting and
Cloud 9 to 5, have
teamed up to offer you some ideas for maintaining your physical and mental health on
World Mental Health Day.

Additional Resources & Suggestions:

https://www.happycoffeeconsulting.co.uk/

https://www.cloud9to5.ca/
Photo by Brigitte Tohm
3.

How happy or sad we are is determined partly by genetics, but there are plenty of small things we can do
to increase our capacity for wellness and vitality.

Additional Resources & Suggestions:

https://www.forbes.com/consent/?toURL=https://www.forbes.com/sites/daviddis...

https://www.sciencedaily.com/releases/2008/03/080304103308.htm
Photo by Éole
4.

Our mind and body are inextricably linked. One of the best things you can do for your mental well being is to take care of your physical health.

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5.

Take Action:
Exercise

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6.

Even moderate exercise is good for your physical and mental health

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7.

Why not walk some or all of the way
to work or do a 10 minute
yoga video from youtube
in the morning.

Additional Resources & Suggestions:

Couch to 5K Challenge - a nine-week programme for beginners.

Link: https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/ - This is a week-by-week description of the 9-week set of Couch to 5K podcasts. Each week involves 3 runs.
Photo by Lindsay Henwood
8.

Take Action:
Eat well

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9.

Fuel your body with good food.
A diet lacking essential vitamins, minerals and omega-3s can lead to depression and anxiety.

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10.

You could drink more water, limit the number of takeaway meals and try fresh food menu boxes,
if you are time poor.

Additional Resources & Suggestions:

Try HelloFresh or Gusto boxes. Both have good money off offers for new customers.

https://www.gousto.co.uk/
https://www.hellofresh.co.uk/
Photo by Markus Winkler
11.

Daily Practice:
Sleep well

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12.

Consider researching 'clean sleeping'. Gwyneth Paltrow is a big fan. Poor sleep has a significant effect on our wellbeing and mood.

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13.

Consider having 30 minutes wind down time and avoid electronic devices an hour before you go to sleep. Go to sleep and wake at roughly the same time each day.

Additional Resources & Suggestions:

Research Clean Sleepling
https://bestlifeonline.com/clean-sleeping/

Recent Article on Sleep:
https://www.msn.com/en-gb/health/mindandbody/sleep-how-much-do-we-really-ne...
Photo by Cris Saur
14.

Daily Practice:
Relax

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15.

Longterm stress has a damaging effect on our body. Coming down from that state of high alert allows the body to clear stress hormones.

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16.

Practice an activity that you enjoy and totally occupies your attention. This state is called flow; ideally, we should have 20 minutes per day.

Additional Resources & Suggestions:

Check out Dr Chatterjee's 4 Pillars of Health: https://drchatterjee.com/



Photo by Frame Harirak
17.

Take Action:
Reduce alcohol

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18.

It may seem like a good way to unwind but the high is often followed by a low. Alcohol interrupts the deep sleep the body needs to repair itself.

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19.

Consider scheduling a number of alcohol free
days per week. Start with the evening with a non alcoholic drink and eat first.

Additional Resources & Suggestions:

There are loads of online resrouces available to help you:

https://www.drinkaware.co.uk/
https://dontbottleitup.org.uk/
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20.

Take Action:
Care for Your Gut

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21.

80% of serotonin, a feel good hormone, is produced in your gut by your microbiome

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22.

Try to eat a diet of varied fruit and vegetables. Avoid artificial sweetners which kill good gut bacteria.

Additional Resources & Suggestions:

http://www.bbc.co.uk/guides/zq7nj6f
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23.

Daily Practice: Breathe Deeply

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24.

Slow, deep breathing creates a relaxation response in your body and increased the oxygen available to your body and your mind.

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25.

Try breathing in slowly and deeply through your nose. Exhale slowly and completely through your mouth. Repeat.

Additional Resources & Suggestions:

https://www.independent.co.uk/life-style/health-and-families/breathing-tech...

https://www.huffpost.com/entry/huffpost-stress-less-challenge-day-five_n_30...
Photo by Austin Pacheco
26.

Take Action:
Have a break

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Good breaks reduce mental fatigue, boost brain function, and help us stay focused.

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28.

Take frequent breaks, during the working day. Get up, breath, stretch, run up and
down the stairs

Additional Resources & Suggestions:

https://socialtriggers.com/why-you-need-to-take-more-breaks-and-how-to-do-i...
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29.

Take Action:
Go for a Walk

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30.

Walking is a good way to balance the hours of inactivity.

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31.

Why not take a lunchtime walk or even for a walking meeting? You will be more productive and creative as a result.

Additional Resources & Suggestions:

http://www.florencewilliams.com/the-nature-fix/
32.

On your foundation of habits that support your physical health, you can begin to include daily practices that support your mental health.

Photo by Christian Joudrey
33.

Know Yourself:
Discover what is
right for you

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We are all different. What is good for one person, may not be best for another. The key is to discover works best for your physical health and mental wellbeing.

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35.

How are you feeling? Are you operating at your best? Why not take some time today to consider what you need and what is best for you.

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36.

Change one thing at a time, practice for a week, review and see how you feel. Only then move onto the next new habit. Success breeds confidence.

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37.

Shift Your Mindset:
Be realistic about...

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38.

Sadness. Everyone experiences it sometimes, that is life. We need the lows to appreciate the highs.

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39.

Social media. Avoid comparing your life to the carefully curated lives we see displayed on social media.

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40.

Daily Practice:
Don't Catastrophise

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41.

Are you worrying about something
that hasn't happened yet and may not happen?

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42.

Recognise that you are feeling anxious. Try to let the negative or scary thought go, focus on here and now. Distract yourself with some physical activity.

Additional Resources & Suggestions:

https://www.theguardian.com/lifeandstyle/2017/dec/29/stop-catastrophising-e...

https://www.psychologytoday.com/gb/blog/friendship-20/201611/5-ways-stop-ca...


Photo by Jan Kahánek
43.

Recognise that you are feeling anxious. Try to let the negative or scary thought go, focus on here and now. Distract yourself with some physical activity.

Additional Resources & Suggestions:

https://www.theguardian.com/lifeandstyle/2017/dec/29/stop-catastrophising-e...

https://www.psychologytoday.com/gb/blog/friendship-20/201611/5-ways-stop-ca...


Photo by Jan Kahánek
44.

Use a mantra to create a feeling of calm. Tell yourself several times a day: All is well.

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45.

Daily Practice:
Be in the moment

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46.

"The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly" Buddah

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47.

Daily Practices:
Acceptance

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48.

Try the Serenity Prayer. Repeat to yourself:
Grant me the serenity, to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.

Additional Resources & Suggestions:

For some good thoughts on acceptance, watch the amazing TED Talk by Claire Wineland. “You will never truly get what you want, until you love what you have”.

Link: https://www.youtube.com/watch?v=5-NSsMIUMHI

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Daily Practice:
Connect to Someone

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Our connections with other people are as important as the air we breathe.

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Why not really show you are listening, the next time someone shares a problem with you. Or send someone an email and tell them how much and why you appreciate them. Re-connect with a long lost friend.

Additional Resources & Suggestions:

https://socialtriggers.com/why-you-need-to-take-more-breaks-and-how-to-do-i...
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52.

Take Action:
Turn off your phone

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53.

Our smart phones are distracting us from work, reducing the quality of our face to face encounters. By constantly trawling for information we are overwhelming our brains, leading to overload.

Photo by Stemack Street
54.

Why not just switch it off for a while.
Really be with whoever you are with. Or perhaps do nothing and just look out the window...

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55.

Daily Practice:
Keep a journal

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56.

“Writing in a journal reminds you of your goals and of your learning in life. It offers a place where you can hold a deliberate, thoughtful conversation with yourself.” – Robin S. Sharma

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57.

You could write your thoughts each day and see if you can understand any patterns relating to how you feel and what triggered these.

Additional Resources & Suggestions:

Check out the 5 Minute Journal:
https://smile.amazon.co.uk/Five-Minute-Journal-Happier-Minutes/dp/099184620...

Remember to register for Amazon Smile. Each time you buy something your favourite charity will receive money.
Photo by Diego PH
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Daily Practice: Gratitude

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59.

Being grateful and specifically writing it down, has extraordinary and proven mental and physical health benefits.

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60.

Today, before you sleep write down one thing you achieved during the day that you were proud of, however small; one thing that made you laugh; and one thing you are grateful for.

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61.

Daily Practice:
Take Notice of the Natural World

62.

Time spent connecting with nature will
improve self-esteem, confidence,
mood and hopefulness.


63.

Woodland promotes physical and mental wellbeing, creativity and even problem-solving

64.

Walk to or from work and listen for the sounds of birds, notice the insects, weeds and flowers growing out of the pavement and in people’s gardens. Look up, notice the trees, the weather and the formation of the clouds.

65.

Take Action: Understand Stress

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66.

Stress is not done to us, it is our reaction to the situation. Long term stress can be toxic. The good news is we have choices and options.

Photo by +Lexia.com - pluslexia.com
67.

Scientists have found that if we change our thinking and see stress as a positive motivator, that we can fundamentally change the impact it has on our mind and body.

Additional Resources & Suggestions:

Watch the TED Talk
Kelly McGonigal - How to Make Stress Your Friend.

https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend#t-...

Photo by Nanagyei
68.

Stress busters include exercise, getting out into green space, laughter, physical affection, stroking a pet and listening to music.



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69.

"The one thing that can solve most of our problems is dancing."
James Brown



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70.

Daily Practice: Mindfulness.

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71.

Mindfulness will benefit most aspects of your life, your mind and your body. The aim is to calm the mind's constant chatter, to provide a moment of peace.

Additional Resources & Suggestions:

Mindfulness reduces stress and inflamation in the body, which can lead to a multitude of illnesses.
Photo by Clint Lalonde
72.

The simplest way to be mindful is to bring your attention to your breath and your body. Breath in and out slowly and deeply. This calms the mind and brings us into the moment.

Photo by Harli Marten
73.

Daily Practice:
Help Someone

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74.

Scientists have found that helping others triggers the release of happy hormones, which boosts our mood. Most of us would say that we are happier when our life has meaning and when we help others.

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Why not find a small way to help someone today, chose a charity to support or sign up to provide regular assistance with a community based project.

Additional Resources & Suggestions:

Go to Smile.Amazon and every time you spend money you will be donating to your chosen charity. Please consider selecting one of the Haymarket's chosen charities, for example the Wilderness Foundation.

Cycling Without Age is a non-profit global initiative, founded in Copenhagen in 2012. The aim is to take old or disabled people out for a bike ride, so that they too can enjoy the thrill of feeling the wind in their hair...

https://cyclingwithoutage.org.uk/
76.

Take Action:
Talk to Someone

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77.

Sometimes the hardest step is to tell someone that you need help. Talking a problem through with someone will help you to see it in a new light.

Additional Resources & Suggestions:

Check out this story about an innovative way to get people talking about their feelings:

https://www.bbc.co.uk/news/in-pictures-45810989

https://www.letstalkcampaign.com/
Photo by matusfi
78.

Try to find someone you trust, who will listen to you without judging you. Consider if it is time to talk to HR or your GP about a referral for counselling.

Additional Resources:

https://www.samaritans.org/

https://www.mentalhealth.org.uk/publications/gp-visit-guide

https://www.nme.com/tag/lets-talk
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79.

Daily Practice:
Laugh

Photo by Daniel Condurachi
80.

Laughter is great exercise, it decreases stress hormones, increases immune cells and triggers the release of endorphins, our feel-good hormones.



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81.

Make a goal to bring more laughter into your life. Smile more. Make time to watch or listen to a funny show. Hang out more with friends who make you laugh. Get a pet. Spend time with children.

Additional Resources & Suggestions:

Laughter Online University – Link: https://www.laughteronlineuniversity.com/
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Untitled Slide

Additional Resources & Suggestions:

Laughter Online University – Link: https://www.laughteronlineuniversity.com/
83.

Untitled Slide

Isobel Colson - The Get Going Coach at Happy Coffee Consulting

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