Wellbeing note to self. By Lizzy Turek Client Research Associate

Note to self…

As we start the new year, it’s important to take time to pause and reflect. Protecting our wellbeing is essential and we have some tips to help you focus.

Connect with others – Life became more complicated after the coronavirus pandemic hit. A survey carried out by Mind reported almost a quarter (24%) of respondents became isolated from their community due to the pandemic with nearly 61% of those saying this affected their mental wellbeing (1 in 3 say they don’t have the support or tools to deal with the ‘ups and downs of life’ | Mind). Although it may feel safe to stay in your own bubble, keeping in close touch with people is important now more than ever and can lead to us to feeling happier and healthier. Spend quality time with friends, family or neighbours, whether it’s online, over the phone or in person. Talking about your feelings, experiences and memories can all help improve both our mental and physical wellbeing so take time to stay connected. Dr Annabel Bentley, Chief Medical Officer at AXA Health advises, “Connecting with others is a really important part of good mental health. Whether it’s spending time with family and friends (virtually, or in person), or taking your four-legged best friend for a walk, it’s a simple way to relax and calm your mind.” (Meet the Feelgood Health experts | AXA Health).

Carve out time for you – although it is important to stay in touch and support those around you, indeed helping others can give us a sense of purpose and fulfilment, it is equally beneficial to dedicate some time to yourself. Try to carve out time from your busy schedules and choose from enjoying a hobby, learning a new skill or just taking time to relax and slow down, it's important to do things that make you happy too.

Live a healthier life – keeping active, enjoying time outdoors and eating a healthy, balanced diet can improve how we feel day to day. Staying hydrated by upping our daily water intake and reducing the amount of alcohol and caffeine we consume will boost our bodies and reduce the risk of dehydration. Gosia Bowling, Emotional Wellbeing National Lead at Nuffield Health explains that looking after our physical wellbeing helps us to manage mental wellbeing and build emotional resilience (How to manage your mental health in uncertain times | Nuffield Health) and recommends the following measures:

• Exercise regularly: Physical activity releases anxiety-reducing chemicals, while acting as a healthy distraction.
• Eat healthily: Good nutrition has a positive impact on your mood, while boosting your energy and immunity.
• Improve your sleep hygiene: Having a good bedtime routinewill help you to switch off and rest easier.  
• Avoid stimulants and sedatives: Caffeine, nicotine, and alcohol can make anxiety symptoms worse.

Go tech free – sometimes spending too much time on your phone or tablet can make us feel more busy and stressed, so try to take a break for an hour or two or leave your device in another room. Out of sight out of mind. Furthermore, the National Sleep Foundation warns that the light from devices such as phones, tablets and laptops can also suppress your natural production of melatonin (a hormone that promotes sleep) so it’s worth trying to disconnect for 30 minutes or more before going to bed.

Get back to nature – Dr Katherine Kennet, Social Prescribing Lead at the Royal College of Psychiatrists writes, “we are now seeing that nature-based care - spending time in and around nature, often structured as part of a group - can be a part of a new gold standard of care. Prescribing time in nature for those with mild mental illnesses can have a huge impact on patients” (Green spaces and mental health - what’s the connection?).

Indeed, the charity Mind recommends spending time in green space and bringing nature into everyday life which will benefit both our mental and physical wellbeing. Spending time in nature has been found to help with mental health issues such as anxiety and depression. Research into ecotherapy (a type of treatment which involves doing activities outside in nature) has shown it can help with mild to moderate depression, due to a combination of regular physical activity and social contact with being outside in nature (Ideas to try in nature | Mind, the mental health charity).

The NHS have a wealth of resources and advice for people to improve their mental wellbeing. Take a look at some essential points captured in their Top tips to improve your mental wellbeing - Every Mind Matters). It may seem simple enough but sometimes we all need a reminder and a focus to keep our wellbeing on track. Our next article will be focusing on how to support the wellbeing of your employees and the benefits this brings.

Lizzy Turek

Client Research Associate