For Mental Health Awareness Week, here’s a round-up of some simple ways to focus on your wellbeing.

<p>Mental Health Awareness Week in May each year is a time for us all to think about our own wellbeing, tackle stigma and support those around us too. Everyone experiences mental health differently, so we've created a guide packed with useful tips to boost yours. From conquering SAD with sunshine to ditching screens and journalling your thoughts, we’ll help you find what works for you.</p>
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<h2>1. Practise gratitude</h2>
<p>Practising gratitude can benefit us in many ways: by <a href="https://psycnet.apa.org/buy/2014-38568-001" target="_blank">reducing stress</a>, helping us to form and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2692821" target="_blank">maintain relationships</a> and bolstering <a href="https://files.eric.ed.gov/fulltext/EJ1112485.pdf" target="_blank">mental resilience</a>. So, think of three things in your life that you’re grateful for. Name them and say thank you for them. If they involve a person, send them a thank you note or message. Let others know that you appreciate them.&nbsp;&nbsp;</p>
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<h2>2. Be kind</h2>
<p>A new <a href="https://psycnet.apa.org/record/2022-85307-001" target="_blank">study</a> has shown we underestimate the positive effects that our random acts of kindness have on others. If you do a good deed you’ll get helper’s high, and boost someone else’s mood.</p>
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<h2>3. Try a digital detox&nbsp;&nbsp;</h2>
<p><a href="https://wellbeingmatters.berkshirehealthcare.nhs.uk/our-latest-updates/stress-awareness-looking-after-yourself-2207/" target="_blank">Taking a break from your tech</a> can help with everything from sleep to productivity and mental health. Try cutting down on screen time by: turning off notifications and embracing the calm; set up auto replies – you can leave messages saying you’ll get back to people; use an alarm clock rather than your phone to wake you; try going on short walks, leaving your phone at home, so you can focus on all the scenery – tough, but worth it.&nbsp;</p>
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<h2>4. Press snooze&nbsp;&nbsp;</h2>
<p>Who hasn’t heard that around <a href="http://www.nhs.uk/conditions/insomnia" target="_blank">7–9 hours</a> is the ideal amount of sleep for most adults, to optimise mental and physical health? But, did you know, too much sleep – around 10 hours or more – <a href="https://www.psychologytoday.com/gb/blog/psychiatry-and-sleep/202009/7-hours-sleep-the-new-gold-standard" target="_blank">can be bad for you</a>  too? So do your best to hit that sweet spot in the middle, of around 8 hours. If you feel you have serious insomnia, do see your GP. If not, get some good bedtime habits – unwind with a book, detox digitally, steer clear of caffeine and alcohol, and settle in a tub with relaxing bubble bath.</p>
<img src="https://ui.assets-asda.com/dm/240510-bath_Square?scl=1" alt="undefined" style="height: auto;width: auto"/>
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<h2>5. Take a dip</h2>
<p>Regular cold water swimming, in reservoirs, rivers or the open sea, has become very popular in recent years, and for good reason as it has many <a href="https://www.bbc.co.uk/news/health-45487187" target="_blank">positive effects</a>. Swimming is incredibly calming and combining it with being in nature does wonders for your mental wellbeing.</p>
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<h2>6. Pick up a pen</h2>
<p>Spring cleaning your mind through <a href="https://ncbi.nlm.nih.gov/pmc/articles/PMC8935176/" target="_blank">journalling</a> to help create your own safe space. Scribbling down your thoughts is a low-cost form of stress relief so you can identify your worries and fears by tracking any triggers in your life. It’s an effective way of offloading any niggles just before bedtime.</p>
<img src="https://ui.assets-asda.com/dm/240510-journaling_Square?scl=1" alt="undefined" style="height: auto;width: auto"/>
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<h2>7. Stepping out</h2>
<p>During the first lockdown of 2020, many bought themselves a fitness watch to encourage them to get moving – exercise, often walking, became one of our main activities, after all! Many felt sluggish to start with, but, as their step count increased, they noticed they felt better overall, with a clearer head as well as a fitter body.&nbsp;</p>
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<h2>8. Green scene&nbsp;&nbsp;</h2>
<p>Did you know that <a href="https://www.rhs.org.uk/plants/types/houseplants/for-human-health" target="_blank">houseplants can reduce stress</a>, boost our mood, increase productivity and that’s not all... looking after our plants generally gives us good feels and a sense of purpose and joy when we see them thrive. The more houseplants you have, the more <a href="https://link.springer.com/article/10.1007/s11869-022-01171-6" target="_blank">air-purifying benefits</a> they may bring, plus potting soil is full of microbes that could increase your <a href="https://www.sciencedaily.com/releases/2019/05/190529094003.htm" target="_blank">serotonin levels</a>, helping to make you feel more relaxed and happy. Try easy-to grow, good-value varieties, such as Boston ferns, and enjoy the positive effects of a leafy living space for yourself.&nbsp;</p>
<img src="https://ui.assets-asda.com/dm/plants_interior_design__square_GL?scl=1" alt="undefined" style="height: auto;width: auto"/>
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<h2>9. Give ‘fika’ a go</h2>
<p>Sweden is one of the <a href="https://worldhappiness.report/ed/2023/" target="_blank">happiest nations in the world</a>, a country where people follow a daily ritual called ‘fika’. This custom invites you to pause whatever you’re doing for 15 minutes to relax and enjoy a hot drink, a baked treat and a moment of peace with a friend. Having time away while reconnecting with loved ones and eating something delicious can reduce stress, leaving you <a href="https://sussex.figshare.com/articles/journal_contribution/Re-purposing_fika_rest_recreation_or_regulation_in_the_neoliberalized_swedish_university_/23455703" target="_blank">feeling calmer and happier </a>throughout the rest of the day. Taking a communal break will help boost morale as well as encouraging a connection with others both at home and at work. Factoring this into your day aids productivity in the long run, as regular time out gives you the space to feel rejuvenated and ready to return to any tasks that await. Fika is mindful practice and an act of self-care; small rituals like these have the power to <a href="https://sussex.figshare.com/articles/journal_contribution/Re-purposing_fika_rest_recreation_or_regulation_in_the_neoliberalized_swedish_university_/23455703" target="_blank">make your day more pleasurable</a>.&nbsp;</p>
<img src="https://ui.assets-asda.com/dm/240510-Fika_Square?scl=1" alt="undefined" style="height: auto;width: auto"/>
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<h2>10. Amp up endorphins</h2>
<p>Get an endorphins boost and you’ll really get the feel-good factor flowing…</p>
<p>Firstly, aerobic exercise releases a surge of endorphins, and is <a href="http://nhs.uk/live-well/exercise/exercise-health-benefits/" target="_blank">natural way to soothe stress, pain and depression</a>. Moving your body triggers all the positive feels and leaves you with a lovely, long-lasting buzz. It is also said that ‘laughter is the best medicine’. A natural mood-booster, humour can lighten a worry, build bonds between friends and relax your body. Even holding a smile has the ability to make you feel happier and <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456" target="_blank">overcome negative thoughts</a> – give it a go! Next up,  yes, dancing is a superpower. It reduces the stress hormone, cortisol, produces dopamine and is said to <a href="https://hms.harvard.edu/news-events/publications-archive/brain/dancing-brain" target="_blank">release more endorphins</a> than any other activity. So turn up your fave tune and dance like no one’s watching. Finally, create a ‘zen zone’ and meditate – this is <a href="https://ncbi.nlm.nih.gov/pmc/articles/PMC4769029/" target="_blank">one of the best ways to raise happy hormones</a> like dopamine, serotonin, and melatonin.</p>
<img src="https://ui.assets-asda.com/dm/240510-exercise_Square?scl=1" alt="undefined" style="height: auto;width: auto"/>
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<p>There are lots of apps that can guide you or simply close your eyes, relax and focus on your breathing to help you emerge happier and calmer. Add in some soothing smells, too, as <a href="https://www.sciencedirect.com/science/article/pii/S2221169115001033" target="_blank">studies</a> have shown that essential oils inspire calming effects and help you to relieve stress. Lavender, citrus and geranium are popular scents – pop a few drops in a diffuser or onto a cotton pad.</p>
<h2>11. Go shoe-free</h2>
<p>It’s long been known that <a href="https://www.health.harvard.edu/healthbeat/exercises-for-healthy-feet" target="_blank">walking without shoes</a> can improve balance and lead to improved mechanics of the hips, knees and core. But some <a href="https://combegrove.com/health-and-wellbeing/2021/the-benefits-of-barefoot-walking/" target="_blank">health experts</a> now believe that barefoot walking – or grounding – can reduce inflammation, boost immunity, improve sleep and, crucially, lift your spirits. So, kick off your trainers and make the most of feeling the freshly-cut grass beneath your feet this summer.&nbsp;</p>
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<h2>12. Beat SAD</h2>
<p>SAD or Seasonal Affective disorder brings many people’s moods down in the cold, dark winter months. But there are some simple things you can do to boost your mood at this time: try spending time outside, particularly in nature – it will do <a href="https://www.nice.org.uk/" target="_blank">wonders for your mood</a> – as will an <a href="http://www.nhs.uk/live-well/exercise" target="_blank">activity</a> like running, swimming or yoga, even if only for 10 minutes; chatting to a friend – on the phone or face to face – will help you <a href="http://www.mind.org.uk" target="_blank">feel supported</a> too, and allowing yourself ‘me time’ ie doing something you really enjoy, like watching a film, or painting, is mood-enhancing too.&nbsp;</p>
<img src="https://ui.assets-asda.com/dm/240510-selfcare_Square?scl=1" alt="undefined" style="height: auto;width: auto"/>
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<h2>SPECIAL FOCUS ON MINDFULNESS</h2>
<p>The art of <a href="http://nhs.uk/mental-health/self-help/" target="_blank">slowing down</a> and paying attention – or being more ‘<a href="http://mind.org.uk/information-support/drugs-and-treatments/mindfulness/mindfulness-exercises-tips" target="_blank">mindful</a>’ – can help you keep calm, feel positive and even <a href="http://mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week" target="_blank">stop you getting ill, both mentally and physically</a>. Here are a few easy ways to practise:&nbsp;</p>
<p>• <strong>Wake up your senses.</strong> From the deep, roasted aroma of coffee to the welcome warmth of the sun on your skin, try and really notice what you can smell, hear, see, feel or taste.</p>
<p>• <strong>Turn off your thoughts.</strong> Thinking can be an obstacle to mindfulness. Stop invasive thoughts from taking over by tuning into the moment and letting the sense take over.</p>
<p>• <strong>Do what you love.</strong> Make your favourite hobby mindful by paying attention to the colours and sensations involved.</p>
<p>• <strong>Create a happy habit. </strong>Set a regular time to practise mindfulness. It could be when you first wake up or a lunchtime walk. If you’re locked into a busy routine, plan mindful moments to break up the day.</p>
<p>• <strong>Take a breather. </strong>Practise mindful meditation by sitting still, closing your eyes and breathing in through your nose and out through your mouth.&nbsp;</p>


Tips On How To Boost Your Mental Health

By Asda Good Living,10th May 2024

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