Health & Wellbeing

8 Ways to Take Care of Your Mental Health

8 Ways to Take Care of Your Mental Health

 

Taking care of our mental health is more important now than ever. It’s quite easy for us to look past our minds, but our mental wellbeing is just as important as our physical wellbeing.

 

We want to help you find new ways to manage your mental wellbeing, so you can lead a more positive, healthier lifestyle by investing more time in your own mental health.

 

 

How to Take Better Care of Your Mental Health

 

Here are a few ways to support your mental wellbeing:

1. Eat a Nutritious Diet

Nourishing your body with healthy, nutritious food can be a great act of self-care. Supplementing your diet with additional nutrition, such as omega-3 supplements, could also have an impact on your mood.

 

To help support your mind, focus on a balanced diet that includes plenty of fruits and vegetables, along with foods that are rich in omega-3 fatty acids, such as:

 

  • Oily fish, including salmon, mackerel, sardines, tuna
  • Algae and seaweed
  • Nuts and seeds, such as walnuts, chia seeds, flaxseed
  • Dark leafy green vegetables

 

A spread of omega-3 based foods including salmon, avocado, nuts and oils.

 

 

Omega-3 can support a multitude of health benefits, including helping you to look after your heart health and vision, as well as supporting normal brain function.

 

 

In the current world, it’s arguably more important than ever to look after your mental health. Here are a few ways you can do just that:

 

EPA (eicosapentaenoic acid) is one type of essential omega-3 fatty acid, and low levels of EPA have been recorded in the blood of people with depression, even when they are being treated with antidepressants.

 

 

A study of 70 such individuals saw them given a dose of EPA or a placebo over a 12-week period, while their mood was rated against three scales: the Hamilton Depression Rating Scale, the Montgomery-Asberg Depression Rating Scale and the Beck Depression Inventory.

 

 

After 12 weeks, it was found that participants treated with EPA improved their ratings for factors including depression, anxiety and sleep on all three of these measurement scales, leading the study authors to conclude that EPA can be effective in treating depression.

 

 

Our MINAMI® MorEPA Mind omega-3 fish oil supplements contain the highest level of pure essential omega-3 fatty acid EPA across our range.

 

 

MorEPA Mind can help to redress the balance of EPA in your body, helping to maintain both focus and mood.

 

 

 

2. Don’t Underestimate the Power of Sleep

 

 

Lack of quality sleep can leave you feeling drained, exhausted, and even disorientated. Getting enough sleep is essential to making sure you’re waking up in the right frame of mind to face the day ahead.

 

 

You can help to improve your chances of a good night’s sleep by creating a bedtime routine that you stick to without fail. Good tips for a healthy bedtime routine include:

 

 

  • Avoid caffeine after midday – or even earlier in the day, if you know caffeine has a big effect on you
  • Switch your phone off and avoid the TV from around an hour before you’d like to go to sleep. The artificial light that these devices give off can trick your brain into thinking you’re more aware than you really are
  • Enjoy a relaxing bath or read a book instead of looking at a screen – these can be much better ways to relax your mind and make your brain properly tired so it’s ready for sleep
  • A warm milky drink or chamomile tea before going to bed can help to relax and calm you, making it easier for you to get to sleep

 

 

3. Make Time for You

 

 

Including self-care into your daily and weekly routine allows you that time to check in with yourself, alongside giving your mind time to relax. This doesn’t just mean factoring in a quick yoga session unless that’s what works for you, but making time for doing something you enjoy and brings you fulfillment.

 

Making time for yourself and doing something you love can have a positive impact on your mood. Take a long bath, pick up a good read, treat yourself to a pamper session, listen to your favourite album or get an early night – whatever it is you enjoy, make time for it and be present in the moment.

 

 

Woman sat in the lotus pose outside on her patio.

 

4. Limit Your News Time

 

 

Although it’s important to stay informed about what’s going on in the world, the news can often feel very heavy. Make sure you’re acknowledging how the headlines make you feel, and take proactive steps to safeguard your mental health, such as limiting how often you check the news to just a couple of times a day.

 

 

It can be easy to end up feeling the burden of the whole world’s problems, so if you’re feeling overwhelmed or unsettled at all, make sure you speak to someone about how you’re feeling. Opening up is an important first step in receiving help.

 

5. Be More Mindful

 

 

Mindfulness isn’t just about yoga and meditation; mindfulness is all about being in the moment and appreciating the present.

 

 

For example, when you’re next out for a walk, think about what you can see, hear, smell and feel around you; tune into your senses, take everything in and enjoy being in the present.

 

 

couple enjoying a walk in the rain

 

 

Eating well can also be a mindful activity, with the process of planning and preparing a meal a great way to practice mindfulness. Remember that eating healthily not only impacts your physical health, but it can affect your mental health too.

 

 

The therapeutic movements involved in tasks such as chopping vegetables, tossing a salad, or mixing baking ingredients can be small mindful activities – take your time, enjoy the process and take joy in those ingredients coming together to create something nourishing and beautiful.

 

6. Keep Yourself Active

 

 

Regular exercise is not only beneficial for your physical health, but it can have a positive effect on your mental health too. Exercise releases endorphins often referred to as ‘happy hormones’, and it can have a huge impact on your mood.

 

 

This doesn’t mean you need to sign yourself up to a gym membership or incorporate intense HIIT (high-intensity interval training) workouts into your week unless that’s what you enjoy! Find yourself an activity that works for you and allows your body to move in a way that feels good for you.

 

 

You’d be surprised how much even a short walk or quick yoga session can help to reduce stress, boost your mood, and leave you feeling more energised.

 

 

Exercising outdoors surrounded by nature will increase your heart rate and allow you to get beneficial fresh air too, meaning it can be incredibly uplifting for your overall mood.

 

 

For extra support, while you exercise, our MorEPA Move fish oil supplements are designed to help support joints and fitness. Alongside EPA, these softgels also contain the antioxidants curcumin and vitamin C, which supports collagen formation to help maintain flexible movement.

 

 

 

 

7. Manage Stress Levels

 

Quite often, stress can be unavoidable and is a common part of day-to-day life. However, to take care of your mental wellbeing, it’s important to understand what triggers your stress and find ways to help you manage it.

 

Try writing down anything that’s causing you worry or stress. Trying to tackle everything at once can be incredibly overwhelming, but a list can help to make things more manageable.

 

8. Talk About Your Feelings

 

 

Mother with small daughter talking on the phone at home.

 

 

One of the most important ways to take care of your mental wellbeing is to recognise when you’re not feeling your best and knowing when to ask for help. It can be very easy for us to bottle up our emotions and feel that we just have to get on with things, but there’s no shame in reaching out to someone for support if you’re feeling low or stressed.

 

Talking about how you feel and getting your emotions out into the open can be a good way to deal with anything that you’re struggling with.

 

Reaching out to loved ones or those you trust can help you to feel more supported and less like you’re dealing with everything on your own.

 

Explore how you give your self-care routine a much-needed refresh here:

 

 



minami

minami

Writer and expert