Top Tips To Take Care Of Your Mental Health And Wellbeing
There’s no denying that the last 3 years have been anything but plain sailing. The change of routine, health concerns and limitations on socialising have undoubtedly taken their toll on everyone.
According to a study by Mind, of the 12,000 people who were surveyed, 65% of adults and 68% of young people with mental health concerns said their mental health had worsened since the first national lockdown.
Now more than ever, your mental health and wellbeing matters! Which is why, this Mental Health Awareness Week, we’ve put together some top tips on how to take care of number one (AKA you!)
As big advocates of mental wellbeing, we want self-care to become more than something that is spoken about, but something we practise every day. Because you matter, always.
It’s important to bear in mind that everyone’s mind works in different ways and we’re all unique - it’s what makes everyone so special. One thing we do have in common, however, is that we all have mental health. Discover simple ways to improve your mental health below.
1. GET PLENTY OF SLEEP
Never underestimate the power of a good night’s sleep. As tempting as it is to get sucked in by social media or binge watch your favourite Netflix series, our sleep quality has a direct impact on our mood and how we interact with others.
It’s recommended that we should aim for between 7 and 9 hours of sleep every night to allow our body and mind to properly recharge. Without enough beauty sleep, you may find it difficult to concentrate or think clearly.
If you’re struggling to get enough shut-eye, check out our top sleep tips here.
2. KEEP ACTIVE
It’s rare that we need an excuse to exercise, but knowing that it has a positive impact on both our physical and mental health is more than enough reason to keep active.
This doesn’t mean you have to spend hours on end in the gym or attend every exercise class going. As always, the best way to take charge of your fitness is on your own terms. So, whether you fancy a heavy weight session or a walk through the park, taking part in regular exercise can give your mood and self-esteem a natural boost.
3. TALK ABOUT HOW YOU FEEL
Girls, we can’t stress enough how important it is to talk about how you feel.
We appreciate mental health is a sensitive subject and that opening up is sometimes easier said than done, but whether good or bad, talking about your feelings provides a great opportunity for you to build more self-awareness. Besides, a problem shared is a problem halved!
Talk to your besties, your loved ones or if this makes you feel uncomfortable, there are plenty of services, such as your local GP, to offer the right support for you. You could even try writing your thoughts down in a journal to begin with. Remember, you should never feel ashamed for opening up about how you feel.
4. SPEND TIME WITH LOVED ONES
This year’s theme for Mental Health Awareness Week is loneliness, an issue which is said to be affecting more and more people in the UK.
The best way to tackle this is, quite simply, to spend time with the people you love. Taking care of your mental health is a lot easier when you stay connected with those that have your best interests at heart and encourage you to be the best version of yourself.
So, whether it’s a coffee date with your girl gang, a sweaty training session with your gym buddy or cooking with your family, there are plenty of ways to enjoy a spot of company.
5. EAT WELL
What you eat and how you feel go hand in hand. As with any organ in your body, your brain requires a balanced mix of nutrients to stay healthy.
While we can all admit that nothing beats a sweet treat every now and then, focusing your diet around nutritious, whole foods is one of the simplest ways to improve your mental and physical health. That being said, that doesn’t mean you need to sacrifice your favourite food altogether, it just means it should be eaten in moderation.
That goes for alcohol and caffeine too! It’s safe to say, we all love a celebratory cocktail or a brew to wake us up in the morning, but drinking an excessive amount of either can negatively impact your body and mind in the long-term. It’s true, there really can be too much of a good thing!
6. DO SOMETHING YOU ENJOY
A lot of anxiety and stress stems from being unable to live in the moment. Discover something you enjoy and allow yourself to be fully present in the moment. Without even realising, you’ll soon forget about your worries - even if only temporarily. This could be a pamper session for one, a spin class or even something as simple as journaling.
Doing something you enjoy often means you’re good at it too and feeling a sense of achievement is another great way to boost your self-esteem.
7. ACCEPT YOURSELF AND SHOW GRATITUDE
You are strong, you are powerful and above all, you are enough.
The bottom line is, ladies, we’re all different and that’s exactly how it’s meant to be. Some of us have six packs while some of us have belly rolls, some of us tell funny jokes while others write inspirational stories. Whatever the case, you are perfect just the way you are.
The first step to a more positive mindset is to embrace everything that makes you, you. Besides, feeling good on the outside is all about feeling good on the inside!
Showing gratitude can also be a great way to feel good about yourself and boost your mental wellbeing. It’s easy to become wrapped up in negativity and forget all of the good things that we sometimes take for granted, especially with everything that’s going on in the world. Which is why it’s important to take a few minutes to reflect on the things you’re grateful for to help you develop a more optimistic outlook on life.
8. PERMIT YOURSELF TO REST
Nobody knows your own body better than you do and deep down, we all know just how important it is to give your body and mind time to reboot. So, why do we always feel so reluctant to do so?
Unfortunately, society has glorified the notion of being busy all the time when in reality, you need rest and time to allow your body to catch up so that you can feel refreshed.
Meditation is a great way to enjoy a few moments of calm and focus on the present. Our beginner’s guide has everything you need to channel your inner zen.
Our lives are filled with ups and downs and it may be that sometimes you need a little bit of extra support. If that’s the case, it’s perfectly okay and we’re here for you!
We never want you to feel alone and should you feel it necessary, you may benefit from seeking help. There is always somebody out there who will listen to you and it’s always better to talk to someone than keep your feelings hidden. Remember, your body is a temple, so treat it like one!
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Your 5-Minute Mental Health Check Up
Hey there! How are you feeling?
That’s a question we don’t ask ourselves enough.
It’s quite normal for us to schedule an appointment with the dentist or doctor to check our oral and physical health, so why is it less common to check on our mental health?
So many factors are closely related to our mental health, which is why it’s important to address the small changes and approaches we can take to prioritise and care for our mental wellbeing.
According to research, one in five US adults experience a mental health problem of some kind each year, while in England, as many as one in four people experience the same issue.
That’s why, for Mental Health Awareness Week, we’ve created a quick and easy five-minute mental health check you can do every day, anywhere.
WHAT IS MENTAL HEALTH?
Mental health is how you feel in your mind and your mood. Just like your physical health, it depends on many factors, including your genetics, your environment, your circumstances, what you do to maintain it, and underlying physical or mental health conditions you may suffer from, and how they are treated.
This Mental Health Awareness Week, which runs from Monday 15th May to Sunday 21st May, addresses anxiety. Anxiety is an emotion we all experience, but sometimes it can get out of control and cause issues for our mental health.
In a survey of 3,000 adults, 34% said they experienced anxiety.
HOW TO LOOK AFTER YOUR MENTAL HEALTH
Here are just a few things you can ask yourself or do to ensure you’re doing what you can to protect your emotional wellness.
HAVE I DRANK ENOUGH WATER?
Keeping hydrated is key for both your physical and mental health. When you don’t drink enough water and start to become dehydrated, your body triggers warning signals that you’re in a ‘life-threatening’ situation and starts kicking up stress hormones, particularly cortisol. An increase in cortisol is connected to anxiety, depression and mood disorders.
Carry a bottle of water with you to keep your hydration levels topped up. If you’re someone who likes more structure, you can use alarms or trackers to remind you that drinking water is part of your self-care.
HAVE I EATEN THE RIGHT FOODS TO FUEL MY BODY?
Diet and lifestyle can have a profound effect on our mood and research reveals there’s a direct link between what we eat and how we feel.
There are plenty of foods and nutrients that can put a smile on your face and make you feel awesome. When we’re stressed, it’s tempting to reach for comfort foods like pizza and sugary snacks that give us a temporary ‘high’. However, these foods can soon leave you feeling exhausted, jittery or sluggish.
Food high in fibre, as well as fruit, veg, nuts and seeds are more beneficial to your mental health. Discover our very own nutritious mood-boosting recipes here.
DID I GET ENOUGH SLEEP?
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to function.
For many people, sleep is often the first thing that suffers when they’re struggling with their mental health. The CDC recommends adults get between seven and nine hours of sleep a day.
If you’re struggling with your sleep, there are a few simple changes you can make, including:
- Establish a bedtime routine;
- Avoid tech and caffeine before you go to sleep;
- Practice meditation/relaxation.
READ MORE: How To Fix Your Sleep Schedule
GET OUTSIDE
Humans are hardwired to need time in nature, as we evolved to prefer environments where we had fresh water, sunlight, and nature because those provided us with the resources we needed to survive. But, nowadays, nature doesn’t just allow us to survive, it helps us to thrive.
Spending even small bursts of time outdoors can greatly benefit your mental wellbeing. A 2019 study found that spending just 20 minutes outside significantly lowered stress hormone levels.
MOVE YOUR BODY
Okay, so this one is our thing for sure. Keeping active has so many benefits, mentally and physically - from lifting weights to flowing yoga.
Regular movement throughout the day can boost your mood, reduce stress and refocus your mind.
Partner some fresh air with your movement to elevate the benefits - and kill two birds with one stone.
Explore our guided workouts and fitness tips here.
REACH OUT TO FRIENDS
Human connections actually boost feel-good neurotransmitters in your brain. The key is not how many friends you have, but to surround yourself with those whom you can be your most authentic self.
Be honest with yourself about how much time you need to spend with your friends to feel fulfilled, refreshed and empowered, and then make it happen - even if it’s just a catch-up dinner once a month, it makes a difference.
Meeting new people can be equally beneficial to your mental wellbeing, as studies have shown that connecting with strangers can help us feel happier and more connected with our communities.
WHAT AM I DOING TODAY THAT I CAN LOOK FORWARD TO?
Planning things to look forward to or that you enjoy doing can help us cope with difficult situations by increasing our sense of hope.
Whether it’s something as small as binge-watching your favourite TV series or something more extravagant like a weekend away with friends, factoring in time to do what you love will help you adopt a more positive outlook each day.
A huge part of prioritising your mental wellbeing is learning to understand and manage your feelings.
When we’re upset, we don’t always know why we’re feeling that way. It often helps to acknowledge our feelings without any judgement or telling ourselves we’re ‘weak’ for feeling the way we do.
We all have good days and bad days, and that’s okay. However, by asking ourselves the questions in this article and adopting these simple habits, we can work toward feeling like our best selves once again. Remember, rest is a basic human need.
How To Start Running
The hardest part of running? Getting out the door.
Running is a great way to get fit and feel better, but sometimes, a lack of motivation - or even know-how - can catch you short.
Starting a new running habit needn’t be difficult - all you need is a good pair of running shoes and the willingness to move a little or a lot, all at your own pace.
To help put you one stride ahead, we’ve pulled together the very best running tips for beginners, so you can get off to a safe start and enjoy hitting the tarmac (or treadmill).
WHAT TO EXPECT FROM OUR BEGINNER’S GUIDE TO RUNNING
THE BENEFITS OF RUNNING
If enjoyment alone isn’t enough to get you increasing your stride, perhaps the proven health benefits of running will?
Running is one of the most effective ways to increase daily activity, cardiovascular fitness and mental health. It also is widely accessible, as you don’t need any fancy equipment, it’s relatively inexpensive and you can do it just about anywhere.
Here are some of the other key health benefits of running:
- Promotes muscle development;
- Can help aid weight loss;
- Helps to relieve stress levels;
- Boosts the release of endorphins, sometimes called a ‘runner’s high’;
- Increases bone strength and joint health;
- Promotes better sleep;
- Increases lung capacity, metabolism and energy levels;
- Reduces cholesterol levels and risk of heart disease.
GETTING STARTED
Whether you’re new to running or getting back to it after a long break, it’s really important to ease yourself in and gradually build up to avoid injury. Here are some top tips to get your started on the right foot.
Now, we’re not saying you need to go out and buy a wardrobe full of expensive new running kit, but what we are saying is that staying equipped for the environment and surface you’ll be running on is non-negotiable.
Start by investing in a suitable pair of running shoes that fit comfortably and offer extra support, cushioning and grip for your runs.
When it comes to the clothing, well, that’s where we step in. Fusing form and functionality, our Pace Collection is designed for practicality - with soft, lightweight and breathable details - so you can run with ease and without distraction.
Take measured steps to keep your body safe and free from injury. Warming-up is an essential part of any workout, especially running. We recommend walking or doing an easy jog for five to 10 minutes before increasing your intensity. You may also benefit from warm-up exercises, such as dynamic stretches.
Be mindful of other safety advice, such as running against the flow of traffic and carrying your mobile with you at all times.
READ MORE: Top Tips For Staying Safe When Running In The Dark
Nothing can get you lost in the moment quite like blasting your beats as you pound the pavement.
We all have our own taste in music, which makes it all the more important to pick a playlist that’ll motivate you to power through, even when times get tough, with the wind against you and the heavens pouring.
If you need a little inspo, we’ve got plenty of tracks to keep you moving. Check out our Spotify here.
OUR TOP SIX RUNNING TIPS FOR BEGINNERS
Now that we’ve established the basics, you’re probably wondering exactly how to start running?
Here’s how…
If you’re totally new to running, chances are your motivation levels are pretty high. That being said, it’s as important as ever to pace yourself. This includes your running speed, intensity and training frequency.
Don’t be afraid to start off with a few fast paced walks each week to build up confidence, condition your muscles and create a positive habit you can stick to. Pacing yourself will allow you to continue progressing and reduce your risk of injury.
The likelihood of strains, repetitive stress and foot pain tends to be greater during your first few weeks of running as a beginner, or if you’re returning to running after a long break.
The Run-Walk Method is a great way for new runners to get started, helping to build endurance with less joint stress and is a manageable intensity level.
The method combines running with intervals of walking. Start by alternating one minute intervals of running with one minute of walking, and then gradually try to increase the time spent running. As you become more comfortable, reduce the time spent walking.
Check out our beginner’s running plan further down this page.
Never underestimate the power of rest.
It’s completely natural for your muscles to feel a little sorer than usual, but if you’re experiencing genuine pain or discomfort, it’s crucial you allow it time to rest and recover.
If you’re suffering from sore muscles, more likely than not, it’s DOMS - AKA delayed onset muscle soreness. This is the aching or stiffness you experience as a result of intense training, however, this should subside within 48 hours.
Avoiding exercise altogether can actually prolong DOMS, so consider lower intensity exercise, such as walking, mobility and slow jogging to increase blood flow and relieve your muscle fatigue.
Chances are, you already knew this, but if not, you’ll soon learn that eating well and staying hydrated can significantly influence your runs.
You lose water through sweat, whether cold or hot, so you need to drink before, during, and after your runs. You ideally want to drink 120 ml to 180 ml of water every 20 minutes, but pay attention to your thirst level and drink when you feel thirsty. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace sodium and other minerals (electrolytes).
In terms of nutrition, it’s best to eat something light and high in carbohydrates but low in fat, protein and fibre. Aim to finish eating 90 to 120 minutes before you start running.
If you’re running for longer than 90 minutes, you’ll need to replace some of the energy you’re burning. A general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes.
It’s easy to neglect other aspects of your fitness and strength when starting your running journey. Balancing your running sessions with other forms of resistance training and exercise will help to build muscular resilience, reducing your risk of injury and boosting performance.
Repeatedly hitting the road without building strength in the gym can not only lead to injury, but a performance plateau too. Be sure to balance out your training with strength-based exercises to work on muscular endurance, speed, power and potential imbalances - all of which will help with your running in the long run.
You can find plenty of guided workout routines and strength-building exercises, like our Back & Shoulder Workout, on our Fitness page.
Running is a natural movement, but that doesn’t mean you can’t improve aspects of your running form to improve your experience and efficiency.
First things first, keep your posture upright. Keep your head lifted, your back long and tall and shoulders level but relaxed. Maintain a neutral pelvis and ensure you’re not leaning forward or back at your waist.
Likewise, it’s important to monitor your footstrike - this is the way your foot hits the pavement. You might land on your heel, in the middle of your foot, or on your toes or forefoot. It’s recommended that you should try to land in the middle of your foot, and then roll through to the front of your toes. However, if you’re naturally a toe runner (land on your toes) or heel striker, it may be best not to change your stride.
READ MORE: The Principles Of Good Form With Caroline Gravity
RUNNING PLAN FOR BEGINNERS
Without a clear idea of what you’re trying to achieve, and the steps you need to take to get there, you’re making the challenge much tougher than it needs to be.
That’s why we’ve put together the ultimate running plan for beginners.