Image credit: Shutterstock/Jacob Lund
If you’re looking for advice on how to improve your mental health, the first thing to know is that things can get better.
t’s also good to know that you’re not alone.
Data from a study of 8,000 people by Nuffield Health found that over a quarter of those aged over 55 had experienced worsening mental health in the last year.
External factors such as the cost of living crisis have undoubtedly played a major role in this. Fifty-three per cent of people aged over 55 surveyed by Nuffield Health said the crisis had negatively affected their sense of wellbeing.
Mental health charity Mind has also seen a steep rise in calls to its helpline dealing with money issues.
Whilst it’s not possible to do anything about external factors such as these, it is possible to take sustainable and lasting steps to improve your mental health and overall wellbeing.
With that in mind, we’ve chatted with several experts to suggest six ways you can take action today.
“Humans are a social species whose survival depends on cooperative relationships,” says Gosia Bowling, mental health lead at Nuffield Health.
“The need for a sense of belonging is therefore programmed deeply within our biology. This helps us to understand why having meaningful relationships and a feeling of belonging are fundamental to our health and happiness.”
But don’t forget that being social means different things to each of us. For example, you might prefer quieter social situations where it’s just you and a friend catching up over a cuppa. Or you may prefer to chat with several people in a group setting.
A good way to get in the habit of connecting more with others is to try making small talk with someone new while you’re waiting in a queue.
Those brief encounters, such as smiling and exchanging pleasantries, can also help to make you feel happier and improve your sense of belonging.
It’s all too easy for healthy habits to fall by the wayside when we don’t feel ourselves. But it’s never too late to start or reestablish a self-care routine.
You can also make progress gradually, just by taking it small step by small step – such as by starting to eat one more portion of vegetables or fruit per week and building from there.
“Routine and rhythm are very important to how we function as humans,” says Dr Ellen Welch, a GP based in Cumbria. “If you’ve not kept up with your routine over recent weeks, work towards establishing a new pattern.”
As part of this, Dr Welch advises trying to maintain a regular sleep routine where you get up and go to bed at the same time each day, even on weekends. She also recommends sticking to regular mealtimes.
While it’s good to know what’s going on news-wise, it can also get a little overwhelming – particularly when you throw into the mix constantly checking social media too. Stepping away from it all for a period every day is a great way to keep it in check.
“Set aside a specific time every day where you will check the news or social media and then withdraw from them altogether,” advises Dr Becky Spelman, a psychologist specialising in depression and social anxiety.
“I would further advise putting your phone away and doing something different altogether – try exploring other interests instead.”
“Exercise benefits your mental health immensely,” explains Dr Hana Patel, a specialist mental health GP who is based in London.
“When you exercise, your brain makes chemicals called endorphins that make you feel happy. It also increases your sense of wellbeing and helps you to feel more relaxed.”
Research has also suggested that regular exercise of any intensity may help to prevent the onset of mental health conditions such as depression.
Increasing your social circle isn’t always easy, but making connections with other like-minded people can be particularly beneficial for nurturing your sense of belonging. It’s also great for preventing loneliness.
Start by tapping into your interests and have a think about what you have previously enjoyed doing or what appeals to you that you’ve never tried before.
“You can also try looking back for inspiration,” advises Dr Linda Blair, a leading clinical psychologist who has written extensively about stress management.
“Look to the past when you were more carefree, such as just before you reached adolescence. That’s the time in life when we’re most truly ourselves and when other interests shine through.”
While we’re always learning new things, often without even realising it, we also have an innately curious nature. Tapping into this can be very beneficial for your mental health.
“Continuous learning can improve your levels of happiness, increase self-esteem and self-efficacy,” says Sara Jones, founder of the Centre of Excellence.
You can also stay curious by paying more attention when you’re walking outdoors and introducing a little mindfulness moment at the same time.
For example, why not try looking out for three things you can hear, then see and then smell next time you’re out for a walk?
Connecting with nature and the environment around you is also proven to be good for your mental health.
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