Today (Monday 10th October) is World Mental Health Day which provides the perfect excuse to discuss how important it is to look after your mental health when at university. As part of their awareness campaign for this event, Mind has released a series of stories centred on sharing experiences of mental health, all of which reiterate how important it is to speak out in whatever way is best for you. This year’s focus is ‘making mental health and wellbeing for all a global priority’ so, in light of this, I am sharing the best ways you can take care of yourself on World Mental Health Day.
Connect with friends
One of the best ways to take care of yourself is to have a healthy social life. Everyone knows that female friendships are not always easy but finding the right people can really help your mental health. Not only do friends enrich our lives, but they can also support you through tough times and if you are ever struggling with your mental health, the best advice I can give is to reach out to those around you. Friends help you become the best version of yourself by building confidence and reducing stress. Moreover, happiness is contagious and being with like-minded people gives you an invaluable sense of belonging. Some evidence even suggests that friends can improve your physical health, reducing your risk of conditions like diabetes, heart attack and stroke.
Take time to relax
Busy student life can often become overwhelming, and it is really important to take time out to relax. This could include reading your favourite book, running a bath, dancing to your Spotify playlist, watching a film, or even something more active like going for a walk. Getting creative can also really help calm the mind so why not try painting or whipping up a batch of cookies in the kitchen? This also encourages taking a break from social media which can really help you switch off from the chaos of uni life. Taking time to relax not only reduces stress but increases blood flow which makes us feel more energised, improves concentration, memory, and decision-making.
Practice mindfulness
People are often quick to dismiss mindfulness as a naïve practice which is time-consuming and difficult to incorporate into your routine, but this doesn’t have to be the case. Whilst mindfulness may involve meditation (some of the most recommended free apps for this include Insight Timer, Smiling Mind and Aura), this isn’t the only way to achieve relaxation. Simply refocusing your awareness to the present can be extremely powerful. This involves taking a bit of time to consider your feelings and surroundings and can be done anytime, anywhere. Whether it is waiting in the queue at Pret, walking onto campus, or just sitting at your desk, using this time to ground yourself can decrease depression, increase emotional regulation, improve cognitive function, strengthen relationships, improve sleep, and decrease anxiety and stress. If you want to practice mindfulness in a more active way, practicing yoga can be another great way to combine movement and self-awareness. This has associated physical benefits, such as improving strength, flexibility, balance, and cardiovascular functioning, as well as many of the advantages of more static mindfulness practices.
Look after physical health
The first thing that comes to mind when taking care of physical health is staying active, but this isn’t the sole contributor. Nor is it necessary to do an intense HIIT workout or 5km run to feel the benefit of exercise on our mental health; even a 10 minute walk releases endorphins to improve alertness, energy and mood. As well as being active, looking after physical health means ensuring that you are getting enough sleep. This is encouraged through establishing a bedtime routine, keeping your bedroom cool and taking time away from your phone before going to bed. While we sleep, cortisol levels decrease. Cortisol is important to stimulate alertness but high levels over a long period can reduce mental clarity and increase stress. Sleep can also affect diet, which is another important contributor to our physical, and consequently, mental health. Nutrients determine brain functionality and eating well often results in a larger hippocampus (the part of the brain involved in learning and memory). A good diet also improves gut-functioning which further improves mental health.
Positivity
Practicing gratitude and optimistic reflection is a simple way to boost your mood. Too often, we dwell on the negative experiences or the mistakes we made but focusing on the little things you are thankful for can really help change this mindset. This can be achieved as easily as starting the day listing 3 specific things which make you happy or even thinking of 3 things you achieved each night before you go to bed. These lists could contribute to a gratitude journal or even a jar of positive memories. Affirmations could also be really helpful in channelling positivity and self-acceptance. For inspiration when it comes to affirmations, Instagram accounts like iam.affirmation and wetheurban are fantastic places to start. Positive thinking like this helps to relive stress, boost immunity, and improve resilience as well as your ability to adapt to challenging situations. Prioritising optimism can encourage kindness and compassion, affecting not just yourself, but others around you.
It must be remembered that these self-care tips are not meant to cure diagnosed mental health conditions but are a way to help you prioritise your mental health and lead a happier and more relaxed life. For further help and advice, it is best to talk to someone. This could be a trusted friend or family member or contacting one of the following organisations: