We are living in challenging times and need to pay attention to our coping mechanisms and make sure we’re not ignoring our mental health.
If Covid-19, isolation and social distancing has had a negative impact on your mental health you’re not alone. Finding ways to lift your mood and stay optimistic is paramount.
Here are 6 things you can do right now to transform your mental state in just 10 minutes
#1 Track your mood
Keeping a mood journal, or diary of how you are feeling will help you to notice and kept track of your feelings. You’ll be able to see patterns of behaviours as well as events that affect your mood in positive and negative ways. This will help you to take action and make changes before you start feeling trapped in a downward spiral of negativity.
#2 Drink more water
When you’re dehydrated your body AND your mind will feel sluggish. One of the things water has been proven to do is help to improve memory and mood. For this reason, I drink 1.5-2 litres a day starting with 400ml of lemon water every morning before even getting out of bed. This also helps to stimulate my digestive system first thing, which helps me to feel less sluggish during the day. Read my tips about how to drink more water here.
#3 Establish routines
Humans like routine. From babies to the more senior in age, we flourish when we know what is going to happen next. It takes the pressure out of thinking about basic things. Creating routines will give structure to your day. Start in the morning by getting up at the same time every day, getting dressed and having breakfast. If you’re working, start and end your day at regular set times. Have your lunch, dinner and your sneaky snack at regular times.
#4 Go outside
Ten minutes outside in the fresh air will do wonders for your mental health. Whatever the weather, rain, dry, windy or grey, dress appropriately and get out there. Go for a walk brisk or gentle around the block. Use your daily walk to shop locally for your essentials. Put your coat on and sit in the garden to have a warm drink. Go for a quick run or cycle ride. If you’re working from home, use your lunch break to get outside for a walk. Think of ways you can take your usual exercise (yoga, gym workout, exercise class etc.) outside.
#5 Be mindful of what you take in
Your mind is a powerful tool and what you take in will affect your mood and your mental health. Choose wisely what you watch, listen to, read and who you spend your time with. If you know listening to something or being with someone lowers your mood, then stay away. Make the choice to focus and do things that lift your spirits. Spend 10 minutes making a list of all the things you can do that make you feel good and then another list of all the things that don’t! Start to recognise when you’re doing things on your second list and change the flow.
#6 Laughter is the best medicine
In a world that has so much negativity finding something that makes you laugh will have a positive effect on your mental health. Laughter has so many health benefits and 10 minutes of laughter will not only add joy to your life, it will also:-
- relax your body
- boost your mood and your immune system
- reduce stress by releasing the happy hormones, endorphins and
- burns calories!
To lift your mental state, find things that bring a smile to your face or make you laugh. Is there a comedy programme you like to watch or listen to that makes you laugh out loud? Is there a book you’ve read that makes you chuckle?
When done with others laughter is contagious. While we’re social distancing use Facetime, Zoom or the phone to connect with a friend or family member who is good for a laugh. In our house we have a movie night when we take turns to choose a funny film or programme to watch together.
In my book, Self-care for Busy Women, I show you how spending just a few minutes each day focusing on your mental, emotional and physical health can have a big influence on your mindset and mental well-being.
In this book, I’ll show you how to easily find time for yourself even on your busiest days without feeling guilty. By using the hints, tips, checklists and trackers you’ll be able to create your own 28-day self-care plan that fits seamlessly into your lifestyle.
About Sharon
Sharon lives with her partner Geoff, in Warwickshire and they have two adult children. She worked for over 25 years in an office environment, gaining qualifications to degree level in finance, business and management. While there she witnessed and experienced many stressful situations and suffered illnesses which were stress-related.
Sharon was advised to make some changes to her lifestyle which included trying complementary therapies. After experiencing the benefits of complementary treatments, she decided to retrain and to share her knowledge and experiences to help others recognise and manage their own physical and emotional stress and anxiety levels.
Sharon has been working as a complementary therapist for over 15 years now, and she loves helping people to feel uplifted, focused, positive and empowered about their lives.
