10 STEPS TO TAKING CONTROL OF YOUR MENTAL HEALTH | The Edge Picture Company (2022)

by Teddy Stanley, Digital Marketing Executive, The Edge


10 STEPS TO TAKING CONTROL OF YOUR MENTAL HEALTH | The Edge Picture Company (1)

We all feel pain and emotion, it’s just a part of life. Everyone deals with their emotions differently but it is imperative to your mental health that you do deal with your emotions. Here we have a 10 step plan for taking control of your mental health.

1. Talk about your feelings

Talking about how we feel isn’t always easy. It can be hard to really open up to someone, even your close family. You just don’t want to be a burden on someone by unloading your problems on them. Or it might be that you don’t want to be judged, or you just simply don’t want to admit you’re struggling.

It helps to talk things through with someone you can trust, the old saying ‘a problem shared is a problem halved’ well – its still relevant. Not only that but by opening up to someone, they could share their experiences, offer up advice or different perspective on the situation. It’s important to remember that the friends or family you reach out to will be glad you asked for a chat. They might even feel privileged you came to them for advice.

2. Take care of your body

We all know that exercise is important for your physical health. But it’s equally as important for your mental health and wellbeing too. Any physical activity, especially that in the fresh air has a positive impact on our wellbeing.

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Taking part in physical activity has been proven to increase endorphins, the happy hormone – in turn self-esteem and can reduce stress and anxiety. It’s why we leave the gym often feeling sore, but much better about ourselves than when we went in. It not only stimulates the chemicals in our brain that improve our mood but the parts of the brain responsible for memory and learning.

Regular exercise whether it’s in the gym, playing football or even going for a run helps you to get out into the world, reducing those feelings of loneliness and can put a purpose back into your day.

3. Value Yourself

Building your self-esteem is crucial. It’s important to learn to be confident as yourself. To put yourself, at least your mental and physical health first. Treat yourself with kindness and respect, avoiding self deprecation – acknowledge that negative thought, correct yourself and let it go.

Making time for things you enjoy doing is so important to your mental health and it doesn’t matter whether this is an art class or ping pong. If you enjoy doing it and it’s important to you, then you should be making time for those activities. It’s also worth noting that helping others is also a great way to help yourself.

4. Being mindful

Mindfulness uses techniques such as meditation, breathing and yoga to help us become more aware of our thoughts and feelings. It is hoped that, instead of being overwhelmed by our thoughts and feelings, we are better able to manage them better. Taking the time out of your daily routine – ten minutes when you wake up and ten minutes before you go to bed, that’s all it takes to implement these life changing actions.

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The NHS suggests mindfulness can be found in the variety of life. Trying new things on a regular basis. It can be as simple as having something different for lunch, or even sitting in a different seat on the train. It’s all about helping you notice the world in a new way.

5. Learn how to deal with stress

Unfortunately, stress is one of those things we will all have in lives. It can affect how you feel emotionally, mentally and physically. Your behaviour too is also influenced by stress levels. There’s a whole host of things you can try to tackle stress. Mindfulness is one of them!

Remember to smile and see humour in things. Research suggests that laughter can boost your immune system, ease pain, relax your body and ultimately reduce stress, freeing your mind and improving your mental health. Introduce some ‘light’ into your life – a comedy club, a podcast or a film.

6. Face any fears or anxiety head on

It’s a fact that fear is one of the most powerful emotions. When you fear something, it can have extreme effects on your mind and body. Fear is a natural response to a threat that can either be perceived or very much real differing from anxiety. Anxiety is a different type of fear, a fear that is usually because of something in the future rather than in the present.

If you can, face your fears. If you always avoid situations that scare you, you may make this fear worse. Sometimes, it won’t be as bad as you thought. Anxiety increases when you get into that pattern of avoiding situations. You become fearful of it happening in the future. Try to learn more about your fear or anxiety. Set yourself small goals helping you to face your fears.

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7. Sleep better

Good sleep doesn’t just mean lots of sleep. You need the right kind of sleep too. There’s a close relationship between sleep and your mental health and living with an existing mental health problem affects how well you sleep and the quality. Sleepless nights lead to overthinking of situations which is NEVER good. Try writing down your feelings in a notebook before you settle down for the night. This can help get it off your mind.

It’s also good to get into a good routine before you sleep. It’ll let your brain know that you’re winding down for the day. This could be having a bath, listening to relaxing music or meditation and breathing exercises. And limit your screen time, its advised that we switch off our phones 2 hours before we plan on going to sleep and do not sleep with your phone in the same room. Buy an alarm clock and charge your phone in your living space not your resting space. Experiment with temperature, lighting and noise – it all varies from person to person, so find your perfect balance. There’s more to sleep than just getting into bed and closing your eyes!

8. Set goals. Realistic ones.

Goals are amazing. They can motivate us to help pursue something we really want, whether it be a new car, that promotion at work or even simple tasks such as making sure you went to the gym. It’s important to set realistic goals as unrealistic ones are hard to meet which then lead to increased stress. This can have a negative impact on your motivation which damages your mental health.

Focus on short-term goals. They’re often the easiest to complete. It can be as easy as making sure you get up and cook yourself a nutritious breakfast to start the day right. This will set you up nicely to set other goals for the day. Goals that are personal to you and no one else. When thinking of goals for yourself, focus on what you can be better at. Accomplishing small goals are fantastic stepping stones for building your confidence and motivation to reach the bigger ones you might set yourself.

9. Avoid alcohol

A huge reason for drinking alcohol is to change our mood. Alcohol can temporarily lessen the symptoms of anxiety and depression. It’s for this reason many people use it as a form of self-medication to try and cheer themselves up and make it feel like everything’s alright.

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Regular consumption of alcohol alters the chemical balance of the brain, depleting it of serotonin which is what makes us feel happy. This depletion in serotonin leads to us feeling more depressed, drinking more alcohol to suppress the depression. Try to limit alcohol consumption as much as possible and if you can, eradicate it completely.

10. Seek help if and when you need it

It’s common to feel unsure about seeking support for mental health and to feel like you should wait until you can no longer cope. If you felt a cough coming on would you wait until you are full blown bed bound to seek help or would you stock up on Lemsip to keep that situation at bay?

There is plenty of easy-to-access services and organisations that offer help and support to those with mental health issues such as Mind, Sane and Rethink Mental Illness. Your GP is also a good place to start. It’s the gateway to further services available on the NHS. Good advice is to keep a diary, write down how you feel on a daily basis so that when you do see the GP you have all the information there.

You’ve got this.

FAQs

What is the 10 importance of mental health? ›

Poor mental health makes us more vulnerable to certain physical health problems, such as heart disease, stroke and type 2 diabetes. Nurturing our mental health can also help prevent the development of mental illnesses. Good mental health helps us have a more positive outlook and enjoy our lives more.

What are the 10 strategies for maintaining lifelong good mental health? ›

10 tips to boost your mental health
  • Make social connection — especially face-to-face — a priority. ...
  • Stay active. ...
  • Talk to someone. ...
  • Appeal to your senses. ...
  • Take up a relaxation practice. ...
  • Make leisure and contemplation a priority. ...
  • Eat a brain-healthy diet to support strong mental health. ...
  • Don't skimp on sleep.
4 Oct 2018

What are 5 things someone can do to improve their mental health? ›

5 steps to mental wellbeing
  1. Connect with other people. Good relationships are important for your mental wellbeing. ...
  2. Be physically active. Being active is not only great for your physical health and fitness. ...
  3. Learn new skills. ...
  4. Give to others. ...
  5. Pay attention to the present moment (mindfulness)

How can I take control of my mental health? ›

About Self-Care
  1. Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. ...
  2. Eat healthy, regular meals and stay hydrated. ...
  3. Make sleep a priority. ...
  4. Try a relaxing activity. ...
  5. Set goals and priorities. ...
  6. Practice gratitude. ...
  7. Focus on positivity. ...
  8. Stay connected.

Why is it important to take care of your mental health essay? ›

Emotional and mental health is important because it's a vital part of your life and impacts your thoughts, behaviors and emotions. Being healthy emotionally can promote productivity and effectiveness in activities like work, school or caregiving.

What are the most important values in mental health? ›

Other core values can include dependability, reliability, commitment, loyalty, consistency, open-mindedness, and spiritual belief of some kind. Examples of core values in mental health treatment may lead to thinking of the importance of family or the idea that honesty and integrity matter, even in the little things.

What are the 12 steps to positive mental health? ›

They include:
  • keeping physically active.
  • eating well.
  • drinking in moderation.
  • valuing yourself and others.
  • talking about your feelings.
  • keeping in touch with friends and loved ones.
  • caring for others.
  • getting involved and making a contribution.
10 Nov 2008

What are the 7 listed ways to maintain positive mental health? ›

A few tips that can help maintain your mental health and wellbeing:
  • spend time with friends, loved ones and people you trust.
  • talk about or express your feelings regularly.
  • reduce alcohol consumption.
  • avoid illicit drug use.
  • keep active and eat well.
  • develop new skills and challenge your capabilities.
21 Oct 2017

What are 7 behaviors for improving mental health? ›

7 Habits that Encourage Good Mental Health
  • Get some rest! Sleep is vital, although the adorable puppy is optional. ...
  • Think positive thoughts! Try to start the day on a positive note! ...
  • Exercise and eat well. ...
  • Give yourself a break! ...
  • Pick up a hobby! ...
  • Be mindful! ...
  • Open up!

What are 6 ways to maintain good mental health? ›

6 ways to take care of your mental health and well-being this World Mental Health Day
  • Talk to someone you trust. ...
  • Look after your physical health. ...
  • Do activities that you enjoy. ...
  • Steer away from harmful substances. ...
  • Take two minutes to focus on the world around you. ...
  • Seek professional help.
7 Oct 2021

What are the top 3 basic things you can do for your mental health? ›

  • Being physically active. Exercise can reduce feelings of stress and depression and improve your mood.
  • Getting enough sleep. Sleep affects your mood. ...
  • Healthy eating. Good nutrition will help you feel better physically but could also improve your mood and decrease anxiety and stress.
5 May 2020

What are 3 facts about mental health? ›

Myth: Mental health problems don't affect me.

One in five American adults experienced a mental health issue. One in 6 young people experienced a major depressive episode. One in 20 Americans lived with a serious mental illness, such as schizophrenia, bipolar disorder, or major depression.

What are the 3 ways to avoid mental health? ›

Eat nutritious meals. Avoid smoking and vaping-- see Cessation Help. Drink plenty of water. Exercise, which helps decrease depression and anxiety and improve moods.

How can I control my mental health without medication? ›

You may find these helpful to use instead of your medication, or alongside it:
  1. Talking therapies.
  2. Mindfulness.
  3. Arts and creative therapies.
  4. Ecotherapy.
  5. Complementary and alternative therapies.
  6. Peer support.
  7. Look after your physical health.

What are 3 ways to treat a mental disorder? ›

Mental Health Treatments
  • Psychotherapy. Psychotherapy is the therapeutic treatment of mental illness provided by a trained mental health professional. ...
  • Medication. Medication does not outright cure mental illness. ...
  • Hospitalization. ...
  • Support Group. ...
  • Complementary & Alternative Medicine. ...
  • Self Help Plan. ...
  • Peer Support.

What is the main purpose of mental health? ›

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.

Why mental health is important nowadays? ›

Mental health is important. It impacts how we feel, think, and behave each day. Our mental health also contributes to our decision making, problem solving, how we deal with stress, and how we can relate to others in our lives. That's why, we have to always care about our own mental health.

What are the 10 components of recovery? ›

Recovery embraces all aspects of life, including housing, employment, education, mental health and healthcare treatment and services, complementary and naturalistic services, addictions treatment, spirituality, creativity, social networks, community participation, and family supports as determined by the person.

What are positive mental health habits? ›

Talk – Talk openly to close friends or family about how you are feeling and what you might be thinking. Staying present – Use some mindfulness exercises to try and connect you to the present moment. Coping skills – Be proactive with your mental health.

What are the 9 steps to recovery? ›

The Addiction Recovery Journey in 9 Steps
  1. #1. Admit You Have a Problem. ...
  2. #2. Find Support. ...
  3. #3. Detox. ...
  4. #4. Early Sobriety + PAWS. ...
  5. #5. Finding New Routines. ...
  6. #6. Pink Clouds. ...
  7. #7. Put Your Life in Order. ...
  8. #8. Avoid Relapse.
11 Aug 2022

What are the 12 steps of anger management? ›

12 Steps for Managing Anger in Recovery
  1. Attend Anger Management Classes. ...
  2. Have a Plan for How You Would Handle Anger. ...
  3. Learn from Individuals in Recovery Who Have Already Mastered Their Anger. ...
  4. Never Take Action Based on Anger. ...
  5. Learn Meditation. ...
  6. Count to Ten before Speaking. ...
  7. Develop Self-Compassion.
26 May 2014

What are the 4 types of mental health? ›

mood disorders (such as depression or bipolar disorder) anxiety disorders. personality disorders. psychotic disorders (such as schizophrenia)

What are the 5 ways to wellbeing? ›

Evidence suggests there are 5 steps you can take to help improve your mental health and wellbeing, these are connect, be active, take notice, keep learning and give.

How can I improve my mental health in 2022? ›

4 Mental Health Tips for Creating an Even Better 2022
  1. Focus on self-compassion over self-improvement. As you set goals and plans for the new year, remember to also cut yourself some slack when encountering life's inevitable bumps and slip-ups. ...
  2. Set (and keep) your boundaries. ...
  3. Practice forgiveness. ...
  4. Ask for help.

What is the most important habit to maintain good mental health? ›

Exercise is one of the most common recommendations to improve mental health. According to multiple studies, regular exercise is shown to not only help with physical fitness, but to relieve stress, improve sleep and decrease symptoms of anxiety and depression.

How can I improve myself emotionally? ›

There are many ways to improve or maintain good emotional health.
  1. Be aware of your emotions and reactions. ...
  2. Express your feelings in appropriate ways. ...
  3. Think before you act. ...
  4. Manage stress. ...
  5. Strive for balance. ...
  6. Take care of your physical health. ...
  7. Connect with others. ...
  8. Find purpose and meaning.
23 Jun 2020

What are 5 mental health habits? ›

5 habits to help you improve your mental health
  • Get plenty of sleep. Sleep is important because it allows your body to rest and your mind to reset. ...
  • Eat healthy and exercise. ...
  • Find a connection with others. ...
  • Relaxation techniques. ...
  • Practice gratitude and stay positive.

What are 3 ways you can improve your social health? ›

5 Steps to Improve Social Wellness
  • Surround yourself with good people. A strong support system has a positive influence on your overall well-being. ...
  • Practice self-care. ...
  • Engage in hobbies and extracurriculars. ...
  • Stick to a healthy routine. ...
  • Continue working on better communication.

What are the 3 most common types of mental health problems? ›

Of those, the three most common diagnoses are anxiety disorders, depression and post-traumatic stress disorder (PTSD). These three conditions make up around 30 percent of all diagnoses of mental illness in America.

What are 3 effects that mental illness has on a person's life? ›

Significant tiredness, low energy or problems sleeping. Detachment from reality (delusions), paranoia or hallucinations. Inability to cope with daily problems or stress. Trouble understanding and relating to situations and to people.

What is the number 1 mental illness? ›

Depression. Impacting an estimated 300 million people, depression is the most-common mental disorder and generally affects women more often than men.

What are the 5 most common mental disorders? ›

Below are the five most common mental health disorders in America and their related symptoms:
  • Anxiety Disorders. The most common category of mental health disorders in America impacts approximately 40 million adults 18 and older. ...
  • Mood Disorders. ...
  • Psychotic Disorders. ...
  • Dementia. ...
  • Eating disorders.
30 Jan 2020

What is the number one mental illness? ›

Anxiety disorders are the most common mental health concern in the United States. Over 40 million adults in the U.S. (19.1%) have an anxiety disorder. Meanwhile, approximately 7% of children aged 3-17 experience issues with anxiety each year. Most people develop symptoms before age 21.

What are 5 ways to prevent mental health stigma? ›

Seven Things You Can Do to Reduce Stigma
  1. Know the facts. Educate yourself about mental illness including substance use disorders.
  2. Be aware of your attitudes and behaviour. ...
  3. Choose your words carefully. ...
  4. Educate others. ...
  5. Focus on the positive. ...
  6. Support people. ...
  7. Include everyone.

How can I increase my mental energy? ›

8 Tips to Boost Mental Energy, in the Moment and in the Future
  1. Feed your brain.
  2. Sip some caffeine.
  3. Get moving.
  4. Try a supplement.
  5. Meditate.
  6. Change your view.
  7. Scale back.
  8. Prioritize sleep.
17 Feb 2022

What are the main mental health issues? ›

Many people also experience stigma, discrimination and violations of human rights.
  • Anxiety Disorders. ...
  • Depression. ...
  • Bipolar Disorder. ...
  • Post-Traumatic Stress Disorder (PTSD) ...
  • Schizophrenia. ...
  • Eating Disorders. ...
  • Disruptive behaviour and dissocial disorders. ...
  • Neurodevelopmental disorders.
8 Jun 2022

What vitamin is a natural antidepressant? ›

Vitamin B-3 and Vitamin B-9 can help people with depression because B vitamins help the brain manage moods. Vitamin D, melatonin and St. John's Wort are recommended for seasonal depression. Omega-3 fatty acids, magnesium and vitamin C may also help with depression.

What food is a natural antidepressant? ›

Recent studies show that foods with the highest antidepressant benefits include oysters and mussels, other seafood, lean organ meats, leafy greens, lettuce, peppers, and cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, and Brussels sprouts.

How do you overcome depression and overthinking? ›

Tips for addressing ruminating thoughts
  1. Distract yourself. When you realize you're starting to ruminate, finding a distraction can break your thought cycle. ...
  2. Plan to take action. ...
  3. Take action. ...
  4. Question your thoughts. ...
  5. Readjust your life's goals. ...
  6. Work on enhancing your self-esteem. ...
  7. Try meditation. ...
  8. Understand your triggers.
15 Nov 2019

What are 5 ways to improve mental health? ›

5 steps to mental wellbeing
  1. Connect with other people. Good relationships are important for your mental wellbeing. ...
  2. Be physically active. Being active is not only great for your physical health and fitness. ...
  3. Learn new skills. ...
  4. Give to others. ...
  5. Pay attention to the present moment (mindfulness)

How do you treat an angry person? ›

Be aware of a person becoming upset or confused by your conversation with them. Show respect and understanding for how they describe and interpret their symptoms. Genuinely express your concern. Offer your support and connect them to help if you feel that they need it.

What are 4 possible treatments to mental disorders? ›

To help, here is a list of some of the more common types of medications used to treat the symptoms of mental illnesses.
  • Antidepressants. ...
  • Anti-anxiety medications. ...
  • Mood stabilizers. ...
  • Antipsychotic medications. ...
  • Long-acting injectable antipsychotics. ...
  • Psychotherapy. ...
  • Rehabilitation and skills training. ...
  • Support groups.

What is the importance of mental health? ›

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.

How important is mental health to students? ›

The importance of mental health for students

Our mental health has a direct impact on our ability to take in new information, understand new concepts and master new skills. When struggling with depression, anxiety or other mental health issues, working on assignments and attending classes can become impossible.

What are 3 benefits of mental health? ›

When we are mentally healthy, we enjoy our life and environment, and the people in it. We can be creative, learn, try new things, and take risks. We are better able to cope with difficult times in our personal and professional lives.

What are 2 benefits of mental health? ›

Research shows that high levels of mental health are associated with increased learning, creativity and productivity, more pro-social behaviour and positive social relationships, and with improved physical health and life expectancy.

How students can improve their mental health? ›

Practice good coping skills: Try One-Minute Stress Strategies, do Tai Chi, exercise, take a nature walk, play with your pet or try journal writing as a stress reducer. Also, remember to smile and see the humor in life.

What are good topics about mental health? ›

Mental Health
  • Benefits of Mental Wellness.
  • What can YOU do to take care of your mental health?
  • What can FAMILY members do to promote mental wellness?
  • What can SCHOOLS do to promote mental wellness?
  • What is a Mental Health Problem?
  • What is a Mental Illness or Mental Disorder?
  • What is Mental Health Literacy?

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