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.