Looking After Your Mental Health

Counsellor and psychotherapist Kelly Smith shares some tips to help young people reduce anxiety and look after their mental health.

1. Stick to a Regular Sleep Cycle

With school, college and many jobs on hold for the foreseeable, it’s tempting to ditch the early nights, switch off the alarm and allow yourself to sleep in. Unfortunately, upsetting your regular sleep cycle isn’t good for your physical or mental health.

‘The natural human circadian rhythm is actually 24 hours and 15 minutes, so if we allow ourselves to sleep too much, we eventually tend towards becoming nocturnal,’ says Kelly. ‘We need as many daylight hours as possible and a minimum of eight hours sleep per 24 to thrive.

‘I’m afraid napping isn’t great either as it also puts our sleep cycle out of kilter,’ adds Kelly. ‘Going to sleep and getting up at regular times really is the bedrock for both physical and mental health.’

2. Shed the PJs and Have a Shower

You know the saying ‘all dressed up and nowhere to go’? Well it’s getting a rebrand for the better during lockdown, as getting washed, dressed and then staying in is the new going out.

‘The temptation can be to slip into a mindset of “I don’t have anywhere to be, so why bother?” but this can easily create lethargy and, ultimately, depression.

‘Even if you just move to another room, the change of pace signals to the body that these are waking hours, and encourages the production of the hormones which make us feel energised and happy.’

3. Fuel Up

It can be easy to comfort eat when you’re feeling a bit low, but eating healthily is actually a much better way to boost your mood.

‘Our bodies work best when well rested and fueled with the right foods,’ says Kelly. ‘Eighty per cent of our brain is in our gut, so we really are what we eat. Our sense of well-being depends on it.’

The same applies to what we drink. Kelly adds: ‘Avoid too much caffeine and fizzy drinks and instead stay hydrated by drinking plenty of water.’

4. Keep Connected

Thanks to technology, it’s never been easier to connect with friends and family. And, during difficult times, it’s even more important to nurture those relationships by talking, sharing how you’re feeling and asking after others.

‘When we are stressed, alongside cortisol (which can lead us to feel anxious and restless), our bodies create a hormone called oxytocin, sometimes known as “the cuddle hormone”, which tells us to connect with others and share our feelings,’
says Kelly.

5. Cut Screen Time

We all know that spending too much time on our phone or tablet can affect our mental health, but being mindful of screen time is even more important during lockdown, especially when it comes to reading and watching the news.

‘Although it’s good to feel informed, at times like this we can very easily feel overwhelmed. Find a reliable source of up-to-date information and check in no more than once a day,’ advises Kelly.

6. Trust in the Future

With so much uncertainty in the world right now, it can be scary to think about the future.

‘Try to keep planning and thinking about life after lockdown, because there will be one, and it’s really important to keep that in view,’ says Kelly. ‘Maybe keep a diary or list of things you’re looking forward to being able to do and people you’re looking forward to seeing in the near future.’

Kelly is an experienced psychotherapist and counsellor who works with young people and adults in the South West of England.

Read our other articles on promoting a healthy lifestyle and self-motivation quotes to keep motivated when making these changes. The Army Cadets have collaborated with Healthy Minds, the UK’s heading youth Mental Health Charity, to help break the barriers and reduce stigma around mental health.