5 Techniques to Support your Mental Health
Looking after your mental health is of great important whatever your profession. In today’s blog post I discuss 5 techniques you can use to improve your mental health and generally improve your outlook on life.
Summary of 5 techniques we’ll discuss:
1. Journaling
2. Meditation
3. Creating art
4. Listening to music
5. Walking in nature
Journaling
Journaling is a fantastic way to get your thoughts and feelings and everything that’s in your head, out onto paper. Sometimes when we read back our fears and worries, they may not be as scary as we’ve built them up to be. Plus once they’re on paper, we can see the possible solutions to them and actually address them head on.
If you struggle with stress, depression, anxiety or general low mood, journaling is a great technique to use. I often journal just my thoughts of the day and what I’m concerned about and once I’ve written them down, I feel lighter, like they’re not as bad.
You don’t any fancy notebooks or pens to do this, just any paper (lined or plain) will do and a simple pencil. It’s the process of getting those pesky thoughts down onto paper what matters, so how you do it doesn’t matter.
Useful links and more info:
1. Psychology Today have a great post about how journaling can improve your mental health and wellbeing. Read it here.
2. Happiful have a great post detailing 4 techniques of journaling that you can use to improve your mental health. Read it here.
3. Wellbeing and Nutrition have a detailed post about the benefits of journaling and ‘how’ to write. Read it here.
2. Meditating
Meditating is a great technique for slowing the brain down and just sitting ‘still’ for a few minutes. You can do it for as long as you wish, even 5 minutes can help your mood.
It works by producing a deep state of relaxation and a tranquil mind. It can increase your physical, emotional and mental well-being as it eliminates the stream of conscious thoughts that are entering your mind every second.
You can meditate anywhere, although a quiet space is the best. Somewhere that you can fully relax and won’t be interrupted for a while is best. I enjoy sitting in nature just listening to the birds as not only do I throughly enjoy being in nature, I love the peaceful sounds of their chirping. Sit in a place that you’re happy to relax in, whether this is on a beach, in nature, in your living room, in the bath…...wherever you can fully relax. You also DON’T need to sit with your legs crossed, although if this helps you to relax then go for it!
Useful links and more info:
1. The Mental Health Foundation has a great post about how mindfulness can improve a person’s wellbeing. Read it here.
2. Psychology Today has a good post about how meditating can improve your overall mental health. Read it here.
3. Age UK has another great post about mindfulness and wellbeing. Read it here.
3. Creating Art
Personally my favourite way to unwind and re-center! go figure :) Creating art is a fantastic way to destress and shut off those thoughts for a while, as you concentrate on making some great art (or even bad art, it really doesn’t matter!) Just the process of creating art is what will improve your mental health. There’s a reason why Art Therapy exists for people will mental health issues, because it works.
When we create art we are using parts of our brain that we don’t necessarily use that often in normal everyday living. Yet when we do create art, whatever it is, whether painting, sculpture, mixed media, card making, jewellery, or anything else creative, it uses a part of our brain that activates the ‘default mode network’ (DMN), also known as the default state in the brain. It causes us to go into self reflection mode and look inwards at ourselves.
Useful links and more info:
1. The Crafts Council (UK) has a great post about how creating art is good for your mental health. Read it here.
2. The Creative Land Trust (UK) has a great post about the connections between creating art, wellbeing and mental health. Read it here.
3. The University of the Arts London (UK) also has a great post about how creating art is good for your mental health. Read it here.
4. Listening to music
Who doesn’t love listening to their favourite music? What better way to unwind and improve your mental health that by listening to music?! It’s even better if you can pair it with one of the other techniques mentioned here.
Personally I love creating my patterns (art) and listening to music at the same time. I find when I do this, I instantly feel more relaxed and grounded and generally have a better outlook on things. I usually do this on an evening when all the chores are done for the day, and I can just focus on creating art and enjoying some music. Even listening to a podcast is beneficial to your mental health, so give it a try!
Useful links and more info:
1. Namm Foundation has a detailed post about the benefits of listening to and playing music and details some studies that have been done to support this finding. Read it here.
2. Mind has a short post about the benefits to people listening to music. Read it here.
3. National Counselling Society have a great post about how music affects our brains when we listen to it. Read it here.
5. Walking in Nature
Walking in nature is probably the single biggest thing you can do to improve your mood. It doesn’t matter where you walk, just that you get out in nature, preferably somewhere that is near trees, a forest or countryside.
Scientists have proved that just 30 minutes in nature can:
1. reduce the stress hormone cortisol
2. lower heart rate
3. lower blood pressure
4. improve feelings of happiness
5. boost your immune system
6. accelerate recovery from illnesses
We all feel better after a walk in nature and if you believe in Charles Darwin theory of evolution, then you’ll know that he believed we originated from living in trees and forests. Maybe it’s in our DNA to want to be near nature? Though the scientists agreed that it’s super good for us. The link below from the Global Wellness Institute have even conducted several scientific studies to show just that. Their studies have proved that after spending time in nature it actually boosts the illness fighting cells in our bodies. So get those walking boots on and get out there!
Useful links and more info:
1. The Japanese have a practice called shinrin yoku, or ‘Forest Bathing’, and maybe this is why they have a higher life expectancy of over 84yrs! they have a great post which explains exactly what it is, the history of it and how you can get started. Read it here.
2. Foresty England (UK) also have great post about it for beginners. Read it here. You can even download a free Forests for Wellbeing Booklet on their site (scroll down towards the bottom, it’s on the right hand side in green)
3. The Global Wellness Institute, detail scientific studies that have been done and how being in nature improved the health of the participants in the studies. Read it here
So there you have it, 5 techniques for improving your mental health. I encourage you to try them out and see what works best for you and your lifestyle.
To recap the 5 techniques, they were:
1. Journaling
2. Mediation
3. Creating art
4. Listening to music
5. Walking in nature
