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Mental Health Tips

October 10 is World Mental Health Day, the objective is to raise awareness of mental health issues around the world and to mobilize efforts in support of mental health.i

Some tips on improving mental wellbeing

Get enough sleep

Sleep plays an important role in one’s mental healthii. Inadequate sleep increases the risk of frequent mental distress, having 6 hours or less of sleep on average leads to 2.5 times increased odds of frequent mental distress compared with those with more than 6 hours of sleepii.

get-enough-sleep

Tips to get enough sleepiii

Establish a routine around bedtime to set a regular sleeping pattern

bedtime

Avoid bright screens i.e. computer, mobile phone before bedtime

screen

Make yourself a comfortable sleeping environment

sleep

Avoid caffeine intake before bedtime

caffeine

Connect with other peopleiii, iv

Strong and trusted relationships can have a positive influence on mental health, it can help by reduce feelings of loneliness iii, iv. Talking to people you trust can help you feel listened to and supported iii.

connect-with-other

Exercise

Exercising brings a range of mental health benefits iv. Physical activity releases hormones that can make you feel better and gain more energy, this is helpful in raising one’s mood, self-esteem, and manage stress.iv Finding an activity you enjoy and make it part of your life instead of spending hours in a gym.V

execrcise

Rest and mindfulness

Giving your mind and body the opportunity to unwind and restore is essential for your mental wellbeing iv. A change of scene even just for a few minutes can help you relax and relieve stress iii. Mindfulness of the present is another way to improve your mental wellbeing. It helps us enjoy life and understand ourselves better, changing how we approach challenges vi.

rest-and-mindfulness

References

  1. World Health Organization. Available at: https://www.who.int/campaigns/world-mental-health-day. Accessed January 2024.
  2. Blackwelder, A., et al. Available at: https://doi.org/10.5888/pcd18.200573. Accessed January 2024.
  3. Mind HK. Available at: https://www.mind.org.hk/mental-health-a-to-z/mental-wellbeing-2/tips-for-improving-your-mental-wellbeing. Accessed January 2024.
  4. Tartakovsky, M. Healthline. Available at: https://www.healthline.com/health/mental-health/habits-to-improve-mental-health. Accessed January 2024.
  5. Mind HK. Available at: https://www.mind.org.hk/mental-health-a-to-z/physical-activity-and-your-mental-health/about-physical-activity/. Accessed January 2024.
  6. NHS. Available at: https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing. Accessed January 2024.
  7. National Institute for Health and Care Excellence. Available at: https://www.nice.org.uk/guidance/ng222. Accessed January 2024.

PM-EFE-24-070905 JUL 2024