looking after your mental-health
FEELINGS

Look after your mental health

When you’re in a bad place it can seem almost impossible to find the energy to look after your mental health. However making some small practical changes  can really help.

These 10 ways to look after your mental health can be used at any time – and should be – even when you’re feeling on top of things.

1. Talk about your feelings

It may be a cliche but a problem shared is a problem halved.

2. Keep active

Regular exercise helps boost endorphins, andincreases positivity and self confidence.

3. Eat well

A good diet will help both your physical and mental health.

4. Drink sensibly

Using alcohol as a crutch is a short-term solution that leaves you feeling worse once that initial high wears off.

5. Keep in touch

Try to meet up with friends and family face to face. Nothing beats that ‘real’ interaction.

6. Ask for help

None of us are super human – lean on others and tell others they can lean on you.

7. Take a break

Stop what you’re doing, go for a walk, or a sit down or do five minutes meditation.

8. Do something you’re good at

Doing something you enjoy and are good at is a great way to beat stress and put you in a more positive mindset.

9. Accept who you are

We’re all different and unique – accept that you are you and don’t fall into the trap of comparing yourself to others.

10. Care for others

Focusing on others takes us outside outselves and helps us see the bigger picture. Make support a two-way street.

world mental health day

For more go to Mental Health Foundation 

More like this:

How to silence your inner critic
Positive habits for a positive life
Tips to combat anxiety

ASK JESSICA

Q. I’m would like to start an exercise programme that will benefit my emotional health as much as my physical health, but I don’t know which type of class would be best. Should I consider choosing from yoga, pilates, tai chi, or could you recommend a class, please?

A It’s great that you have decided to get into exercise. The benefits to you are going to be great. You’ll sleep better, have more energy, better skin, reduced stressed, not to mention all the amazing physical benefits of your clothes fitting better, and looking healthy, trim and toned! My advice to you would be to try them all. Even if some don’t offer pay-as-you-go sessions, if you get in touch directly with the instructor, they will almost always let you try it out first to see if it’s for you. All of the above things that you mentioned are great for mental health, so it really will be a personal preference as to which you go for. On top of the classes you mention, all forms of exercise will give you great mental rewards so consider the not so obvious interval training sessions, bootcamp, and circuits too, as you will also feel on top of the world after a class like that.

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ASK LOUISE

Q My son is 18 months old and has just started saying his first words. It is an extremely exciting time in our house and my husband and I are eager to encourage his speaking as much possible. What advice would you give us on how we can foster this without bombarding and confusing him?

AThere is nothing better than hearing your baby begin to talk. All the hard work you have put in over the last two years is coming back tenfold.
Toddlers will vary significantly with ability and speed of which they talk however a guide would be about 50 words by 2 years of age. The most important thing to watch for is that your baby/toddler is cooing and babbling and begins to string sounds together like “Mama/Dada” They should have a wide range of speech sounds and like to imitate you and things they hear.
There are many ways that you can promote Speech and Language development at home:
1. Slowing down your own speech and taking time over conversations with your little one. Every day is a new experience when you are 18 months, nappy changes, bath time, baking a cake brings endless opportunity for you to interact and offer new words for them to hear and repeat. Make eye contact, smile and use exaggerated tones to keep things interesting and fun for your tot.
2. Review the toys that you have on offer to your tot and ensure that they give plenty of open ended play opportunities. Role play is a wonderful way to allow children to take the lead. Kitchens with lots of plates, cups and pots. Fill the pots with dry pasta and allow your child to cook and serve you. Playdoh, painting, gardening and sandpits are also great for allowing your child to take the lead and babble about what they are doing. Read plenty of books together and point and allow them time to answer any questions that you ask.
3. Limit screen time. Overuse of televisions and iPads do not give your child opportunity to interact in a two way manner.
4. Ask your child lots of open ended questions “What’s that?” “Where are we?” Point at things they know the answer to for boosting confidence (Car/ Car, etc.) When they don’t know the answer, explain it to them. Limit baby talk and speak clearly with good pronunciation, remember you are the teacher and they will copy you.
If you are concerned about your child’s speech and language development, be sure to speak with your GP or developmental Health Nurse. They are very skilled at understanding the difference between speech delays and spotting something that may require professional attention.
Enjoy watching their little brains absorb the world around them and listen to what they have to say. It won’t be too long before they won’t stop talking to you, asking “Why Mummy/ Daddy?” every 5 minutes….