Mental health hygiene
What is mental health hygiene and why do we need it?
In the same way that we brush and floss our teeth to prevent any dental issues, there are certain things that help to lower our chances of experiencing mental illness, psychological problems and burnout. There is some overlap between mental health hygiene and self-care, which we explored in my last blog. However, the word hygiene implies a habit and regularity, while I view self-care to a large extent as listening to our own changing needs and responding to them.
Introducing a few healthy practices into your life will support you in being better equipped for coping with life’s stressors and challenges. It will also keep you more productive, creative and simply feeling better every day. Here are a few suggestions for implementing a healthy habit or two into your day:
Mindfulness
For many people, the word mindfulness evokes an image of a buddhist monk sitting down cross-legged for their sunrise meditation. Even though meditation is an excellent way to practise mindfulness – studies have shown that even 10 minutes a day for 3 weeks result in significant benefits –, it is not the only way to implement mindfulness into your life. Mindfulness is essentially snapping out of autopilot and being present to the moment you’re in. You can go for a mindful walk where you pay attention to your surroundings, the way your body moves, your breath and how all of it feels. It may be just staying present and fully taking in the view from your window as you drink your morning coffee or tea. We can also practise mindful eating and drinking. Connecting with your body by focusing on what you see, smell, hear, touch or taste. You might love knitting, gardening or playing a musical instrument. All of that can be a mindfulness practice as long as you aim to stay present and when you notice your mind drifting, you gently bring yourself back to the here and now without judgement and criticism.
Healthy boundaries
You might have heard a lot about boundaries and still struggle setting them. Boundaries are a topic of its own, but for the purpose of this blog, let’s stay with the important parts. Boundaries are about where I end and the others start. What is my responsibility and what’s someone else’s? When and where does work finish and rest or play start? It’s also about what I’m OK with and what’s no longer comfortable; It can be saying no to something you don’t want to do; It might be speaking up about someone else’s behaviour that you find offensive: It may be asking your friend to pay you back after lending them money; Or it might be deciding not to answer a work phone call out of hours.
A certain level of self-knowledge, insight and awareness is required to know our own boundaries and many people need a bit of help figuring this out. Often as we start learning about boundaries, we might find that our own are a bit damaged, blurred or rigid. There are many reasons that might be the case and getting support from a counsellor or a psychotherapist makes this work less confusing. If you have experienced interpersonal trauma or your parents struggled with their own boundaries, this topic can be tricky. Be gentle with yourself if you struggle with boundaries and get some help working them out.
Setting boundaries is about being able to acknowledge and speak your truth about what’s OK with you and what’s not, even though others might not like it. This is not always easy. Often we have trouble setting boundaries when we fear other people’s reaction or feel like it’s not our right. While we are responsible for the way we deliver “our truth”, we are not responsible for other people’s response to it. Having healthy boundaries will help you prevent overloading yourself with responsibilities, becoming overwhelmed and therefore minimise stress in your life. People who have healthy boundaries experience less anger, resentment and hatred and more compassion, generosity and self-acceptance. Learning how to set them is worth the work.
Meaningful connections
Loneliness and isolation are major factors that contribute to mental illness. Something we can consciously choose to work on, is creating authentic and meaningful connections with the people in our life. Regularly spending time with people who accept us with everything we bring without judgement, as well as being there for others is something that can make a real difference to the way we experience life on a daily basis. We all need a sense of belonging and to feel connected to others. Creating meaningful relationships may take some effort and often requires sharing our vulnerability with others. This deepens the closeness between us and our friends and loved ones, and builds the strong connections we all need. It can be helpful to create a habit of regularly meeting with friends or family, cooking dinner together or having a walk on the weekend. Many people find it helpful to get to know their neighbours – The idea that the people who live next door or in the same building with us aren’t strangers can make us feel more connected. Often we get a lot out of helping others – Volunteering or getting involved in your local community, such as joining a beach clean up or a similar activity, can be a great way to connect with others. We all need a support network in our life – Dedicating some time and energy to building one will most certainly pay off.
Downtime
Having time to rest and play is essential for maintaining a healthy mind. The world has become a very busy place and most of us feel like we don’t have enough hours in the day to finish everything on our to-do lists. Many of us feel like we should be using every minute to accomplish something and experience a sense of guilt when we are “just resting” or not doing anything that could be considered productive. Downtime can be active or passive and we need a bit of both. Playing and engaging in something that is fun, relaxing and cheers us up, helps to let go of all our responsibilities for a little while. It takes the weight off our shoulders and helps us lighten up. Passive downtime like moments of daydreaming and mind-wandering is linked to memory and learning integration, better problem solving and heightened creativity. Downtime is about recharging our batteries and it can look very different to each of us. Whether it’s doing a puzzle, playing with your dog, watching the stars or just daydreaming, allocating 5-10 minutes a couple of times a day to doing just that and giving yourself the permission to let everything else go, can have surprisingly pleasant effects on your wellbeing.
Physical activity and healthy diet
Most of us are aware that physical exercise and what we put in our body impacts our overall health. Physical activity is linked to improved mood. Finding something you can actually enjoy will help you commit to some level of regularity. Even if you are not a great swimmer, you might enjoy the feeling of moving your body in the water. Walking is a great way to exercise if you enjoy being outdoors and has the extra benefits of spending time in nature (find out more in my blog about walk-and-talk therapy ). Maybe you like playing team sports or you’ve always wanted to learn tap dancing. Look for something that speaks to you. It doesn’t matter what kind of exercise you do, as long as your body gets some regular movement to keep it physically active.
Keeping a healthy diet is not about being slim – it’s about nourishing your body and mind. A lot of things can get in the way of eating healthy and nourishing food, including confusing and often misleading information about what is and isn’t healthy. The main things to focus on are eating regular and balanced meals and following your body’s hunger cues. When we’re not getting adequate nutrition, our brain struggles to function as it needs to. This may lead to emotional disregulation and cognitive problems. Eating well is not an exercise in perfection and it might take some adjusting. Start with making sure you dedicate time for meals and don’t skip them, even when you’re busy.
Sleep
The importance of sleep cannot be underestimated. It impacts our hormones, memory, learning, mood, immune system and other areas of health that all affect our mental wellbeing. If sleep is something you struggle with and have already researched this topic, you won’t be surprised that everything we’ve already talked about is connected to improving your sleep. Mindfulness, healthy boundaries, meaningful connections with others, regular downtime, physical exercise and a balanced diet will all contribute to better quality of sleep. When it comes to sleep, the word hygiene is really quite fitting. Developing a sleep routine that becomes almost automatic will help you stick to it. Research shows that the most important thing in regards to sleep is regularity. This means going to bed and waking up around the same time every day, no matter if it’s the weekend or a work day. Most adults need around 8 hours of sleep every night, but for some people this is closer to 9. It might seem like a lot if you’re used to living on 6 hours of sleep. In this case, it’s probably a good idea to look at what might need to change in your schedule as sleep is now believed to be one of the most significant determinants of our overall health.
If reading this has raised some questions for you or you’re finding yourself having a strong response to some of the above suggestions, this could be something to explore. Perhaps there are some beliefs you’re holding about spending some of your time daydreaming or resting. Or maybe you fear setting boundaries would cause trouble with your loved ones. I invite you to spend some time reflecting on these areas of your life and how they might link to your mood and overall wellbeing.
Reach out if you feel you need some support with exploring your challenges.
