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.
MOST POPULAR
Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!