The A t of self-
Natasha Holt finds 26 ways to make yourself feel better
If we’ve learnt anything from celebrities lately, it’s the importance of our mental health. With US gymnast Simone Biles pulling out of Olympic events, actor Chris Evans talking about his panic attacks and Jesy Nelson leaving Little Mix to focus on her wellbeing, it’s finally becoming obvious that we need to put ourselves front and centre when it comes to emotional health.
Research shows that spending time with mates boosts our self-esteem
A CCEPTANCE Gone are the days when you were expected to do – and have – it all, so accept your limits. Asking for help can be difficult but it’s an important skill to learn if you want to avoid burnout.
Once you’ve accepted that you are only human, and can only do so much, you can let go of any unnecessary pressure you put on yourself. B REATHE Breathing deeply sends a message to the brain to relax, so it’s a great way to alleviate stress.
Focusing on your breath distracts you from negative thoughts and stops your brain triggering the fight or flight mode we experience when we’re anxious. So when you’re stressed, take some long, deep breaths. C OOK But not something basic, like beans on toast. Following a recipe requires you to be present and mindful, thereby helping to relieve stress. It’s an outlet for creativity but, at the same time, chopping and stirring can be meditative.
Achieving a goal, even if it’s just pulling together a simple new meal, gives you a sense of achievement. D ANCE When we dance, our bodies release endorphins, hormones that make us feel relaxed and happy. Dancing also relieves tensions and is sociable.
One study showed that participants who danced were happier in their lives and relationships and achieved more of their goals. So dance like no one’s watching. E AT WELL What we eat doesn’t just affect our physical health, it impacts our mental health too. A Mediterranean diet full of fruit, vegetables, olive oil, nuts, grains and lean meat can reduce the symptoms of depression while a diet high in processed foods, refined carbohydrates and sugar can leave you feeling lethargic and anxious. F RIENDS Having a good support network is essential to wellbeing. Research shows that spending time with good mates makes us feel happier and more able to face tough challenges. It boosts our selfesteem and even helps us to live longer. G RATITUDE Keeping a gratitude diary trains your brain into thinking more positively. The more you reinforce the idea you have lots to be thankful for, the happier you become. So even if it’s just being grateful that you made it into work on time, it’s a start. H UGS Hugging releases the body’s pleasure hormone dopamine and the love hormone oxytocin, so enjoying a cuddle can reduce stress and
p exp form of confli hug reduced the amoun emotions they felt. I DEAS Engaging in s creativity each day h boost our feelings of we accomplishment. It doe creating art, writing a p doodling on a notebook flow and you’ll feel bett J OURNAL Resear journaling, or writi thoughts, can reduce d and anxiety. By allowin flow, it helps you to refl feelings, develop insigh emotions and focus on K INDNESS Being doesn’t just help th
benefit you too. Doing something nice for someone else encourages the brain to produce serotonin, the chemical that makes us feel satisfied.
It can also make you feel less anxious and lower your blood pressure. L AUGHTER There’s nothing like a belly laugh with friends to turn a bad day on its head and that’s because laughing increases the amount of oxygen-rich air you inhale.
That, in turn, increases the oxytocin released by your brain, helping you feel more relaxed and less anxious. M EDITATION This technique can focus your thoughts and is known to reduce stress, control anxiety, help develop concentration and create a positive mindset.
There are numerous apps, such as Headspace, designed to guide you through meditation and practising mindfulness, so see which one works best for you.
N URTURING
Self-care is about nurturing yourself and dedicating time to the things that make you happy. It could be a hobby, spending time with loved ones or even just finding time to read a magazine but, in the long run, prioritising your own wellbeing will help you in other areas of your life. O UTDOORS Research has revealed that spending just 20 minutes in a park is enough to improve our wellbeing. Being around nature can lower blood pressure, reduce stress and buoy our mood. P OSITIVITY Challenging your negative thoughts can change your entire mindset to a more positive one. So rather than accepting a negative thought such as “I’m a failure”, ask yourself if that assumption is based on fact, whether you could see the situation differently or if you’re misinterpreting the situation. Over time, it will become easier to reframe these thoughts in a positive way. Q UIET TIME With our increasingly busy lives, silence can often feel like an unaffordable luxury. But enjoying regular periods of quiet time or “me time” is a vital part of self-care. Periods of self-reflection help us to prioritise future tasks, reorganise thoughts and calm our minds. Savour silence. R EST Power naps are the secret to happiness, according to research by Hertfordshire University. They found that people who took short daytime naps of under 30 minutes felt happier as well as more focused, productive and creative. S ING Like dancing, singing releases endorphins that lift your mood. As well as helping to combat depression, singing has been shown to aid social bonding, ward off mental decline by exercising the right side of your brain, and reduce the amount of stress hormone cortisol you produce. T ALK Speaking about your feelings is not a sign of weakness, it’s an important part of self-care.
Opening up to friends can help us put problems into perspective and find workable solutions. One US study found that bottling up your emotions actually intensified them.
If you don’t have a friend to confide in, consider talking to a therapist. U NCONDITIONAL LOVE
Nothing gives unconditional love like a pet and one study showed that people who owned dogs and cats were more likely to consider themselves happy and successful.
Receiving unconditional love from a pet helps you to feel supported and less lonely, and boosts your self-esteem.
Also, stroking an animal encourages your brain to produce oxytocin, which floods the body with feelings of happiness. V OLUNTEERING Research shows that people who volunteer for a charity experience achieve a boost in their own mental health.
In one study, people who had volunteered regularly in the past 12 months reported better mental health than those who didn’t or who volunteered infrequently. So get out there and make a difference. W EEP Crying is a natural response to a range of emotions and having a good bawl tends to make you feel better afterwards. Weeping can often feel like a release and it can stop you bottling up negative feelings.
Added to that, crying releases endorphins so, when you need to, let it all out. EXERCISE
Just 10 minutes of exercise per day is enough to make you feel cheerful, according to research.
Exercise makes the body produce endorphins so those who exercise regularly are less likely to develop depression and anxiety. Y OGA Multiple studies point to the positive effects yoga can have on both our mental and physical health.
It encourages the brain to produce a chemical called gamma-aminobutyric acid, which boosts our mood and reduces anxiety. Just a few minutes of practice a day can help you feel more positive and energised. Z ZZS We all know that a good night’s sleep is a vital part of a healthy lifestyle but one study showed it had a greater impact on our wellbeing than getting a 50 per cent pay rise. So build some quality shuteye into your routine.
Spending just 20 minutes in a park is enough to improve your wellbeing