Four Steps to Improve Your Mental Health

Suffering from anxiety or depression, can be a lonely and isolating feeling. Yet, according to the World Health Organisation, one in four people are affected by a mental health disorder at one point in their life.

Mental health challenges have the potential to affect various aspects of your life, including work, relationships, and overall wellbeing. However, it is important to know that you are not alone and there are a number of steps you can consider taking to address these challenges. When practiced in conjunction with one another, frequently, and routinely these behaviours can pave the way to a healthier and happier you.

We recognise that balancing work and personal life can be stressful. The behaviours listed here are designed to take no longer than 10 minutes. Helping to minimise the added stress of incorporating new tasks and behaviours.

What Is the Mental HEalth Crisis

Before we get into discussing the four strategies and steps for improving your mental health, it is important to understand what a mental health crisis is.

A mental health crisis is generally characterised by the following:

  • The ongoing feeling of anxiety
  • Depression
  • A lack of feeling of well-being
  • Feeling overwhelmed
  • Chronic stress
  • Other disorders including sleep disorders, eating disorders, or addiction

While these points are often commonly experienced in a mental health crisis, there are many other markers. Therefore, it’s important to be aware that if you’re feeling stressed, behaving unlike yourself, struggling to control your emotions, hopeless, or consistently dealing with anxiety, you might be experiencing a mental health crisis. However, it is important to remember if you are experiencing a crisis, it is not a life sentence. Your mental health has the ability to improve.

Read on to find out how you can start taking steps to improve and nurture your mental health.

Talk to Yourself Like You Would a Friend

Negative self-talk is a common behaviour that can be particularly eroding to ones mental health. Imagine if you had someone on speaker in your head, constantly berating you night and day over the smallest things.

The first step in stopping destructive self-criticism is to monitor the behaviour. Take a step back and try to notice when, why, and who you criticise or pass judgement on yourself.

For majority of us, around 80% of your thoughts about yourselves and other things are negative. What’s more, 95% of our thoughts are exactly the same as the previous day.

After identifying your thoughts pattern, the next step is to start devoting ten minutes each day to speak to yourself as you would to a friend. Positive self-talk not only improves your mood, but is also alters the connection structures within your brain. Even though the brain is not a muscle, it operates similarly, strengthening connections that are used frequently and weakening those that are neglected. Essentially, practicing in positive self-talk causes the brain to form new neural pathways, creating physical connections to the thoughts, a process which is known as neuroplasticity. This will result in a strong neurological connection to positive self-thoughts.

Institute Breaks

While keeping busy may distract you from negative thoughts, feelings, and emotions, it is important to carve out break for yourself during the day to avoid becoming overwhelmed or stressed.

Short breaks allow time to release tension and refresh your mind and emotions. If you are working towards improving your mental health, scheduling breaks allow for the opportunity to engage in wellness boosting activities.

There are numerous activities you can plan into your break that will improve your mental state and health that can take no longer than 10 minutes. These include:

  • Going for a quick walk
  • Practicing yoga
  • Practicing deep breathing, meditation, or mindfulness
  • Engaging in positive self-talk

To help ensure you integrate these breaks into your routine, add the into your daily schedule and set an alarm or reminder on your phone. This will help hold you accountable and reduce any added stress of a changed routine.

Whenever possible, it is highly beneficial to incorporate elements of exercise or movement during your breaks. Numerous studies highlight the connection between exercise and improved mental health. People who participate in regular exercise have been shown to have better mental health and emotional wellbeing, as well as lower rates of mental illness. This is because it promotes the release of endorphins, which not only elevates mood, but also enhances concentration, alertness, and contributes to improved cardiovascular and overall physical health.

Exercise can also help with an improved body image and self-esteem, assisting with an increase in positive self-talk.

Breathe

When experiencing the feeling of stress, you should never underestimate the importance of a deep breath. While it is not a quick fix for a mental health crisis, a single deep breath is all it takes to release stress.

This is because low and deep breath – an exhalation, in particular – stimulate your vagus nerve. Signalling an increased state of calm throughout the body.

Make a Connection

Social connection is crucial in improving one’s mental health and well-being. However, it can often be a difficult behaviour to practice, as interacting with others when battling anxiety or depression can often be the last thing one feels like doing.

However, it is important that we take the initiative to instigate positive interaction with others. Whether it be with friends, family, co-workers, or anyone we come into contact with.

The World Health Organisation has found that work can be beneficial for our mental health, attributing it to the social connections and interactions it can produce. However, negative work environments are identified as potential causes of both physical and mental health problems. When a work environment is negative it can feel like an uphill battle to engage and create connections with co-workers. However, it is important to overcome this barrier, as social connections with colleagues not only improves individual mental health but also contributes to building a positive workplace for all employees. 

Mental Health Matters

Mental health is a growing concern that impacts everyone, whether it be through personal experience, a friend, or family. With a high prevalence it is important to take steps towards improving and nurturing your mental health. The four steps outlined serve as a preliminary guide in your journey towards a positive shift in your mental health, taking less than 10 minutes a day.

At Gallagher Bassett we recognise and prioritise the significance of mental health. Discover our collection of Mental Health posters available on myGB Poster Designer. These resources have been designed to assist your organisation in actively supporting the mental wellbeing of your employees.

For more information on GB's Health and Wellbeing program and to explore ways to enhance the overall wellbeing of your workplace contact us today

Download our customisable Mental Health Awareness poster below.

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This publication is not intended to offer legal advice or client-specific risk management advice. General descriptions contained herein do not include complete definitions, terms, and/or conditions, and should not be relied on for claims management interpretation. Actual claims and risk management policies must always be consulted for full coverage details and analysis.

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