Protect your mental health

Watch your diet
It has been proven time and time again that there is a direct link to diet and mental health:

  • Eating fish on regular basis can improve mood
  • Ensuring to eat breakfast can result in an increased and positive mood
  • Watch your caffeine intake during the day and avoid eating sugary things as a quick fix for energy as this can leads to distress and anxiety
  • Processed foods, pesticides and food additives can result in depression and stress

Take regular exercise / Keep active
The recommended amount of exercise is five times per week. As well as getting you fit, exercise improves symptoms of depression, anxiety and reduces stress levels, as well as improving self-esteem. It can be difficult to find the time to exercise when juggling a busy life, but there are small steps that you can put in place:

  • Going for a walk during your lunch break instead of sitting at your desk
  • Walking for short distances that you would normally take the car
  • Doing the gardening

Relax / Take time out for yourself
Find time for yourself each day to do something that you really enjoy – even if it is only half an hour – it could be watching a television programme, having a bath, chatting to friends on the phone, reading a book or even playing the computer.  Be aware that you need this time to unwind and recharge yourself for the next day.

Drink in moderation
The daily-recommended amount for a man is 3-4 units and 2-3 units for a women per day.  Bear in mind that a small glass of wine is one and a half units.  Most of us enjoy a glass of wine as a way to unwind but it is important to remember that excessive drinking can lead to anxiety, depression and can uncover or accelerate an existing psychiatric problem.  Furthermore, the Health Protection Agency recommend that that an individuals has one alcohol free day in the week, and if you exceed the recommended allowance on one day you need to give your body two days rest to return to normal. 

Remember to laugh
Learn to accept who you are and value yourself. Recognise your strengths and your good points rather than focusing on the things that you do less well or feel less confident about.  Doing something that makes you laugh e.g. watch a funny film or tell jokes.  Laughter can relax the muscles, reduce stress hormones, enhance the immune system, reduce blood pressure and reduce pain as it allow the person to forget about their pains.

Recognise stress
Recognise and be aware of the signs of stress and when you are not coping.  Stress is an accumulation of pressures that build up over time. Tell-tale signs of stress are:

  • Sleep problems
  • Feeling anxious
  • Teary
  • Impatient or irritable in response to minor problems
  • Difficulty in making decisions, and
  • Drinking or smoking more. 

If you feel that you may be suffering from stress talk to someone, a trusted friend or colleague about how you are feeling.  Also you could try keeping a diary over a few weeks and list the times, places and so on that make your stress levels increase, allowing you to identify the stressors in your life.

Page last updated:22 July 2009