Maintaining good mental health is essential for our own overall well-being, and also for productivity. Stress, anxiety and other mental health difficulties can significantly impact our professional and personal life.
The mental health continuum
I like to see mental health as being on a continuum (see Figure). Most of the time we aim to stay in the ‘healthy’ zone, where we function at home and at work. It’s normal for us to fluctuate quite frequently into the mild zone: perhaps we have a lot on at work, or home life is challenging, or we might have experienced a loss of some description. Movement into the ‘yellow’ zone on the Figure is normal and expected. It’s also common and reversible so, even if function is impaired, we have hope and knowledge that we will drift back into the ‘green’.
The World Health Organization1 describes mental health as ‘A state of mental well-being that enables people to cope with the stresses of life, realise their abilities, learn well and work well, and contribute to their community.’
Just as we take care of our physical health by taking vitamins, exercising, and getting check-ups with a GP, we also need to prioritise our mental health. There isn’t a ‘one size fits all’ approach to managing mental health, but there are some evidence-based methods we can use from day to day to stay in the ‘green.’
PRIORITISE SELF-CARE
This is the foundation for good mental health for anyone, whether you have a diagnosis of a mental health difficulty or not.
- Aim to get a good night’s sleep: have a routine (where possible around work, family, etc.) that allows you to wind down a bit each evening. Aim to get 7–9 hours of sleep each night.
- Eat well: having a good, balanced diet is not to be underestimated.
- Move more! Exercise and movement boast incredible benefits for both mental health and physical health. One study has shown that exercise reduces the risk of depression by around 25%.2
If you feel you are starting to drift into the yellow zone, it’s helpful to take a step back from whatever might be triggering that slight shift in mental health. Look at how you might be managing stress levels. Often, people will turn to something that helps in the short term to get through a stressful event. This can sometimes be a glass of wine (or more!) or withdrawing from others to cope. We know that these are not healthy coping mechanisms, even if they feel good in the short term. There are many other things that can help us manage stress:
- Deep breathing, meditation or mindfulness: all of these methods are accessible via a good quality YouTube channel and can reverse the physical feelings that stress and anxiety bring.
- Taking breaks and implementing time management: set small goals and use lists to help when feeling overwhelmed with work or home life.
- Stay connected: see friends, talk about how you’re feeling, plan something nice to do with others socially.
- Set boundaries: clearly define the time that is yours, the time for family and the time for work.
SEEKING HELP
Drifting into the orange or red zone might be an indicator for seeking professional support via NHS talking therapies3 or a GP. Self-monitoring can help you to identify changes in mood, energy levels and sleep that might indicate that more support is needed. Sometimes this might be in the form of medication, or in other instances talking therapies, or a combination of both.
Ashley Cave finds that running is beneficial for her mental health.
RUNNING: MY PERSONAL APPROACH
Key to success is finding out what works for you in managing your mental health. Personally, I found that starting running after the birth of my first child around 11 years ago has been hugely beneficial to my own mental health. It’s now something that has become a regular part of my week.
Tips for getting into running:
- Look up your local Parkrun: this is the most inclusive, welcoming running environment. It’s a social intervention masked as a running group; there is a role and a place for all.
- Find a podcast or audible book that you love: the drive to hear more can get you out of the door!
- Have support to run: whether it’s your partner watching kids for you, an online group spurring you on or a new running buddy. All of these will make it easier to embed movement/running into your weekly schedule.
ASHLEY CAVE
Mental Health Advisor, Student Journey (Sport and Support), University of Sunderland
REFERENCES
- World Health Organization 2022 Mental Health.
- Pearce M et al. 2022 JAMA Psychiatry https://doi.org/10.1001/jamapsychiatry.2022.0609.
- NHS 2022 NHS Talking Therapies for Anxiety and Depression.
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