Today is World Mental Health Day which aims to increase awareness of the importance of mental health and wellbeing and reduce stigma.

We can all benefit from looking after our own mental health, and today is a chance to speak about mental health in general, talk about how we can improve our mental health and the importance of asking for help if you’re struggling.

This year’s topic is ‘Look after yourself, Australia’ so here are some top tips on self-care and helping you to feel well and live better:

GET A GOOD NIGHT’S SLEEP
Sleep helps your brain function and your body recover and research says that most adults need between seven and nine hours of sleep per night. Here’s how to improve your sleeping habits:

Establish a realistic bedtime and stick to it every night, even on the weekends

Maintain comfortable temperature settings and low light levels in your bedroom

Consider a “screen ban” on televisions, computers and tablets, cell phones, and other electronic devices in your bedroom

Abstain from caffeine, alcohol, and large meals in the hours leading up to bedtime

EAT A HEALTHY AND BALANCED DIET
Eating and drinking healthily can help to prevent, and improve, some of the symptoms of poor mental health, and a poor diet and excessive alcohol consumption can have an adverse effect on your wellbeing. If you are struggling to eat and drink more healthily, these strategies might help:

Mindful eating: If you concentrate on what you’re eating, you will probably eat more healthily. For example, people who eat while watching television tend to eat too much at one sitting. Practicing mindfulness and being aware of what you are doing has its own benefits.

Healthy food swaps: It can be easier to make small changes than big changes. They’re more likely to stick. Swap white breads for wholegrain breads. Swap the frying pan for the grill.

Going easy on yourself: Change doesn’t usually happen overnight. Take small steps to improve your food and drink intake, make changes and practice positive self-talk.

Exercise regularly
Exercise has many benefits, not only for your physical health but also your mental health. In your brain, exercise stimulates chemicals that improve your mood and the parts of the brain responsible for memory and learning. Australian guidelines recommend adults do at least 30 minutes of moderate to intensive physical activity on most or all days of the week.

If time is an issue, you can make up 30 minutes over the day by combining shorter 10-to-15-minute sessions. Even going for a brisk 10–15-minute walk has benefits!