Although we cannot stop all mental ill-health from starting, we can however use the right strategies to prevent many mental health problems.

There are many factors that influence our mental health, such as

  • our personal history (our family, relationships and how we see ourselves)
  • our social circumstances (including our housing, employment, and education)
  • connection to Country, spirituality, upbringing and life experiences, culture, religion
  • societal attitudes
  • getting enough sleep, exercise and healthy eating habits

Therefore, promoting and protecting mental health is critically important for everyone, everywhere.
Wellbeing can get knocked off balance and therefore looking after your wellbeing is an ongoing process.

Here are 20 strategies to practice regularly to shield and sustain you:

1. Prioritize sleep

For most people, sleep is often the first thing that suffers when we’re struggling with our mental health. Develop a relaxing bedtime routine to help you start winding down before you actually go to sleep. Listening to sleep meditations or sleep stories are excellent before bedtime. A good option is to download the free Smiling Mind or the Calm app and choose the ‘Sleep’ options that are presented.

2. Keep moving.

Our bodies and minds are connected, so looking after your physical health also helps us prevent problems with our mental health (and vice versa). Exercise releases “feel good” hormones that reduce feelings of stress, tension or anger.

3. Eat healthy food.

The food we eat and drink affects not only our bodies but our brains and mood as well. We know how some foods like sugar snacks and drinks can give us a temporary “high” or “comfort” that is irresistible but not always good for our physical and mental health.

 4. Take regular breaks

No matter what you’re doing, take regular breaks as we’re not meant to be on the go 24-7. Regular breaks and replenishment is imperative. “If you don’t take a mental break, you may have a mental break-down.”

5.  Practice mindfulness. Be fully present in each moment.

Mindful breathing is a simple meditation practice that encourages a calm non-judgmental awareness of the present moment. It involves a gentle focus of attention on the breath while allowing thoughts and feelings to come and go without getting caught up in them, and bringing attention back to breathing when focus starts to drift off.

6. Spend time in nature.

Numerous studies reveal the positive impact of nature on well-being. To get the best out of nature’s healing effects, try tuning your senses to what’s around you – the trees, plants, birds, and animals, for instance, and water such as ponds or the seashore. Take a deep breath and see how you feel.

 7. Avoid negative coping strategies.

No one wants to feel bad; for some people,  alcohol, drugs, caffeine, or sweets offer temporary relief. These negative coping strategies don’t stop the feelings from returning and may make things worse or create other problems, including damage to mental and physical health, relationships, work, or study. Find out why you’re using this coping strategy – Is it to escape, numb, or raise your energy, it might be a clue that you need new go-to’s to raise your dopamine and endorphins.

8. Be curious and open-minded about new experiences.

We all get stuck in our habits, how we spend our time, how we see ourselves and think about the world. Life can feel more interesting, lively, and rewarding when we are open to trying new experiences and experimenting with how we do things.

9. Tap in creativity.

Important to connect with the things you enjoy like your hobbies, crafts, arts, or music.

10. Avoid comparisons.

“Comparison is the thief of joy” – Theodore “Teddy” Roosevelt. Often we are not getting the other person’s “whole truth” when we’re comparing. You’re not seeing how many rejections they may have had before publishing their book. How the couple may have been fighting for 1 – 3 hours before that beautiful picture-perfect holiday photo was taken. Also some people are born with more advantages than others and that is why they’re doing so well.

11. Practice self-compassion.

Adopt a kind spirit towards yourself. Constant self-criticism is unhealthy and unproductive. Treat yourself like you would a friend.

12. Do a technology and social media detox.

Constant screen use is associated with poor mental health outcomes. Social media can trigger feelings of self-doubt, inadequacy, and frustration. Set boundaries with technology and instead invest your time in activities that bolster well-being.

13. Connect with people you trust. 

Hiding and being ashamed exasperates mental health distress. Finding people you can trust to reveal your struggles can be a catalyst for healing and getting support,

14. Connect and be playful. 

Being playful and allowing fun and humour to be part of your life is a protective factor for our mental health. Don’t take life so seriously. Find your joy!

15. Volunteer

Take the focus off yourself and give back. Research shows that people who give their time to contribute positively to the lives of others tend to flourish.

16. Count your blessings.

Studies show that practicing gratitude positively boosts mental health. Be heartfelt and intentional with your gratitude, appreciation or thankfulness practice.

17. Enlist a counsellor or coach.

Support with evidence-based treatment modalities like cognitive-behavioral therapy (CBT) or acceptance and commitment therapy (ACT) can help us develop a toolbox of coping strategies and develop a strategic plan for thriving.

18. Adopt a growth mindset.

Set a pace that allows you to reach goals and grow on a consistent basis. Where you are running your own race and not that of others. As they say, “life is a marathon, not a sprint.”

19. Connect to your values and align values to behavior.

Your values represent what you view as most meaningful in life. Your values help define the kind of person you want to be and the kind of life you want to live. When we live in accordance with our values, they influence our priorities, our thinking, our choices, our decision-making, behaviour and our actions.

20. Don’t isolate.

The connections you make through relationships and social activities can be a safety net for your physical and mental health. Connect with your community.

If you want to work with me or just have a chat about what is going on book a 15 Minute free discovery session to see if we are a match.