Top ten tips to boost your mental health.

In Australia, it is estimated that 45% of people will experience a mental health condition (such as depression and anxiety) in their lifetime. Fortunately, there are some simple lifestyle changes that can help you manage your mental health. Here ten tips to boost your mental health:

Tip #1. Get Active.

Exercising for just one hour per week has a proactive effect against depression. Boost your mood by engaging in regular physical activity. Australia’s Physical Activity and Sedentary Behaviour Guidelines recommend adults achieve a weekly total of 2 and a half to 5 hours of moderate-intensity exercise, along with strength-training (resistance) activities twice a week. To get started, try walking for ten minutes at a time or get involved in a sport you love.

Tip #2. Avoid using alcohol, tobacco or other drugs to cope.

Alcohol, tobacco, and illegal drug use causes considerable impact to the health of Australians. Stay aware of your habits, and try to swap substance use for a healthy alternative, such as undertaking  exercise or mindfulness. If you are engaging in risky behaviours, reach out to a specialist for advice. Australian Guidelines recommend no more than two standard alcoholic drinks per day.

Tip #3. Enjoy a healthy, varied diet.

Consuming a balanced, healthy diet full of nutrients can improve your mood and energy levels. Enjoy a variety of vegetables, fruit, and whole grains every day to fuel your body.

Tip #4. Get enough sleep.

If you continuously experience poor quality and quantity of sleep, your risk of depression is increased. A good night’s sleep helps to restore your body and mind. To improve your sleep quality, avoid screen time (such as television or mobile devices) at least an hour before bed, remove any distracting lighting or sound from your bedroom and aim for a cooler bedroom temperature.

Tip #5. Spend time outside.

Natural environments have a direct and positive impact on our well being. Take the opportunity to spend time outside when you can; this may be through work or leisure activities.

Tip #6. Reduce stress.

Prolonged periods of high stress have been linked to anxiety and depression. Reduce your stress levels by identifying the sources – these may include late nights, deadlines, relationships, financial worries or changing jobs. Seek advice from your family doctor on healthy ways to manage stress; as anticipating, managing or even finding ways to remove the source will help to reduce your stress and improve your overall wellbeing.

Tip #7. Practice mindfulness.

Practicing mindfulness reduces stress and emotional exhaustion, and improves job satisfaction. Focusing your attention on everyday things that can be taken for granted can help to restore your perspective and enhance happiness. For example, take a moment to appreciate the sun on your face, the laugh of a small child, or the taste of a hot cup of coffee. To learn how to practice mindfulness, ask your doctor who to contact in your local area. Remember that being more mindful involves training your brain, so like most things you learn, it can take time.

Tip #8. Make social connections.

Research shows that strong social connections are a protective factor to the development of common mental disorders. To enhance your social connections, engage in your community and nurture your relationships with family and friends. Take time to connect to those who you care about.

Tip #9. Volunteer.

There are many health benefits to volunteering, including greater self-esteem, life satisfaction coping abilities, and enhanced mental health. To find a volunteering opportunity near you, visit www.volunteeringaustralia.org and search based on you location, what you’re interested in, and how much time you can spare.

Tip #10. Most importantly, ask for help when you need it.

When support from family and friends isn’t enough, seek professional help. People who receive appropriate care and treatment can recover from mental illness to lead full and rewarding lives. Book an appointment with a GP or psychologist near you.