{"id":1487,"date":"2022-08-18T16:21:00","date_gmt":"2022-08-18T08:21:00","guid":{"rendered":"https:\/\/atppersonaltrainingblog.com\/en\/?p=1487"},"modified":"2022-11-27T18:36:06","modified_gmt":"2022-11-27T10:36:06","slug":"how-to-improve-mental-health","status":"publish","type":"post","link":"https:\/\/atppersonaltrainingblog.com\/en\/how-to-improve-mental-health\/","title":{"rendered":"How to improve your mental health (2022)"},"content":{"rendered":"\t\t
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6 actionable ways that you make a positive change to your mental health today<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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  1. Give yourself an hour in the morning<\/a><\/li>\n \t
  2. Limit your time on social media<\/a><\/li>\n \t
  3. Move your body every day<\/a><\/li>\n \t
  4. Look after your gut<\/a><\/li>\n \t
  5. Consider your perspective<\/a><\/li>\n \t
  6. Talk to someone<\/a><\/li>\n<\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    It used to be a topic that was hardly talked about.<\/p>

    But today mental health is finally recognised as a crucially important part of our overall health.<\/p>

    Schools, businesses, even blue-collar industries have woken up to the fact that our emotional, social and psychological well-being<\/strong> defines how we handle stress, relate to our peers and colleagues and even shapes the decisions that we make.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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    With COVID 19 changing the world as we know it, on top of the existing work and family pressures, our mental health is being challenged on a daily basis.<\/p>

    As is often the case, prevention is far better than cure.<\/p>

    So are there any ways in which we can improve our mental health and become happier, healthier and more resilient<\/strong> in the process?<\/p>

    Yes.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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    In this post I’m going to share 6 quick and easy ways you can do that today.<\/p>

    Try them, I promise you’ll see positive change<\/strong>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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    1. Give yourself an hour in the morning<\/h3>\n\"Make\n

    \n…or even 30 minutes if that\u2019s really all you can spare.\n<\/p>

    \nUse the time to set yourself up for the day by doing a short meditation or some stretches.\n<\/p>

    \nMake yourself a nutritious protein-rich breakfast or go for a short brisk walk.\n<\/p>

    \nMake this time just for yourself.<\/strong>\n<\/p>

    \nEven if it means you have to get up half an hour earlier.\n<\/p>

    \nLearning to be protective of your own time without feeling guilty<\/strong> will allow you to create boundaries, which is an essential tool when it comes to looking after your mental health.\n<\/p>

    \nTaking any time at all out during the day to process what\u2019s happening in your mind can also lead to a better night\u2019s sleep<\/strong>, as your brain won\u2019t be waiting for 10pm for its first chance to sort through everything it needs to.\n<\/p>\n

    2. Limit your time on social media<\/h3>\n\"Stop\n

    \nHave you ever had such a busy day that you didn\u2019t have time to get all the things done that you wanted to…\n<\/p>

    \n…but you still managed to scroll through your social media feeds?\n<\/p>

    \nSocial media is full of click-bait, stories we just can\u2019t stop ourselves reading, and before we know it we have lost an hour of our day.\n<\/p>

    \nIt might not be realistic to give up scrolling completely, but you can set boundaries for yourself around this too, and perhaps only check at certain times of day.\n<\/p>

    \nChange your phone settings<\/strong> to allow fewer notifications and you will be less tempted to check so often.\n<\/p>

    \nAnother reason to spend less time seeing what your friends and favourite celebrities are up to is because\n

    “Comparison is the thief of joy”<\/strong><\/em><\/p>\n

    \nConstantly being bombarded with images of the perfect (Photoshopped) body.\n<\/p>

    \nSeeing people on holidays you could never afford.\n<\/p>

    \nReading lists of all the things you \u2018should\u2019 be doing can all add up to make you feel inadequate<\/strong> and like you aren\u2019t good enough.\n<\/p>

    \nReading the comments below any picture at all will expose you to trolls and their hateful comments, which is just unnecessary negativity that none of us need in our lives.<\/p>

    \n<\/p>\n

    3. Move your body every day<\/h3>\n

    \nIt doesn\u2019t have to be a 3 hour weights session or training for an Ironman.\n<\/p>

    \nYou don\u2019t need to feel completely exhausted afterwards to reap the benefits.\n<\/p>

    \nBut moving your body every day is one of the best things you can do<\/strong> for your physical and mental health.\n<\/p>

    \nGetting outside into nature or even a local park is a great way to boost your mood<\/strong>, and sunlight has the added benefit of improving your circadian rhythm<\/strong> (your eyes filter different kinds of light at different times of day so your body knows whether it should be waking up or starting to wind down for the day).\n<\/p>

    \nWalking, running, yoga, swimming, resistance training or team sports are all good options.\n<\/p>

    \nBut if you are less mobile then even a very gentle stroll, or some light stretching to the best of your ability will help.\n<\/p>

    \nDo as much as you are able; something is always better than nothing<\/strong>.\n<\/p>

    \nNeed help with this?\n<\/p>

    \nTry reading more here:\n<\/p>

    \n8 benefits of exercise for your mental health<\/a><\/p>\n

    4. Look after your gut<\/h3>\n\"Does\n

    \nPeople often talk about being \u2018worried sick\u2019 or feeling so nervous they have to go to the bathroom<\/strong>, but don\u2019t often make the connection between gut health and brain health.\n<\/p>

    \nIn fact, a healthy gut sets us up for improved mental health, so how can we make sure our digestive system is functioning well?\n<\/p>

    \nFirst, we need to make sure we are eating in a way that supports the digestive system<\/strong>.\n<\/p>

    \nEat prebiotics (foods to feed our existing healthy gut bacteria) as well as probiotics (such as the live cultures we see advertised on yogurts, kimchi or sauerkraut), and limiting sugary processed foods.\n<\/p>

    \nSecondly, try a sleep hygiene audit.\n<\/p>

    \nAre you sleeping as much as you should?\n<\/p>

    \nIs the sleep you are getting of a high quality?\n<\/p>

    \nBeing overtired itself is detrimental to mental health, as those of us who have ever tried to achieve anything after a couple of nights of disrupted sleep will know.\n<\/p>

    \nBut lack of sleep can also lead to reduced insulin sensitivity and cravings for all the sugary foods<\/strong> that wreak havoc on your gut.\n<\/p>

    \nThirdly, we should try to make sure we eliminate as much stress from our lives as we can or, if we can\u2019t eliminate it, become more resilient<\/strong> to it.\n<\/p>

    \nMeditation, hobbies or time with pets if you are an animal lover can all help.\n<\/p>

    \nRead this article to learn how to deal with stress<\/a>\n<\/p>\n

    5. Consider your perspective<\/h3>\n

    \nIt\u2019s very fashionable to talk about keeping a gratitude diary or feeling #blessed when things are going well.\n<\/p>

    \nBut it is another thing entirely to truly feel grateful for the good things in our lives that we so often take for granted.\n<\/p>

    \nPerspective is everything.\n<\/p>

    \nAnd learning to shift our perspective can be the key to unlocking new ways of thinking about any obstacles we encounter.\n<\/p>

    \nWherever you are now, take a few moments and list 5 things you are grateful for.\n<\/p>

    \nIt can be anything (this is a practice that gets much easier the more you do it), for example your health, a good friend in your life, a salary that allows you to live in an affluent area, a delicious breakfast\u2026 be creative!\n<\/p>

    \nNext time you find yourself angry or frustrated about something, think of 5 things you are grateful for and notice how these feelings can help shift your perspective<\/strong> from frustration to gratitude.\n<\/p>

    \nIf your taxi is late, for instance, perhaps be grateful that you are able to walk if you need to, that you can even afford a taxi, that you have a few more moments to spend with your family that morning etc.\n<\/p>

    \nIt takes a little getting used to but if you do it every day it will become second nature and you may even start to notice an improvement in your general mood<\/strong>.\n<\/p>\n

    6. Talk to someone<\/h3>\n

    \"Find\n<\/p>

    \nSometimes it can help to verbalise our feelings.\n<\/p>

    \nYou may have a close friend or family member that you feel comfortable talking to.\n<\/p>

    \nOr you might feel more inclined to talk to someone you don\u2019t know well such as a trained therapist face to face or on the telephone.\n<\/p>

    \nRecognising that you need some support is a huge step towards making things better.<\/p>\n

    “Mental health is an issue that affects every single one of us.”<\/em><\/p>\n

    \nSo you can feel confident that whoever you choose to talk to will be understanding and that they won\u2019t judge you<\/strong>.\n<\/p>

    \nIf you know someone who you think might be struggling, why not ask them out for a coffee, or suggest watching a movie together.\n<\/p>

    \nSometimes just reaching out and making someone feel valued can make more difference than you know.\n

      \n
    • \nGive yourself an hour in the morning\n<\/li>
    • \nLimit your time on social media\n<\/li>
    • \nMove your body every day\n<\/li>
    • \nLook after your gut\n<\/li>
    • \nConsider your perspective\n<\/li>
    • \nTalk to someone\n<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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