6 steps to LOOKING AFTER YOUR MENTAL WELLBEING

1 PLAN AHEAD. If you know you are heading for a difficult time – perhaps it’s an emotionally charged anniversary or a stressful time at work – take steps to look after yourself.

2 KEEP TALKING. Stay connected with the people who are important to you. Talking about your emotions can help you feel more supported and less isolated, and to find distance from the troubling thoughts racing round in your head.

3 EAT A BALANCED DIET. A diet with plenty of fruit and vegetables has been linked to high levels of wellbeing, and a Mediterranean-style diet that includes oily fish has been linked to a reduction in depression. There’s also increasing evidence of links between good gut health and mood: eating a wide variety of foods and plenty of fibre seems to help keep the good bacteria in your gut happy, so they send the right signals to the brain. Some research suggests that high-fibre foods may be particularly helpful in reducing symptoms of stress. Kefir, kombucha, plain yogurt and other fermented foods contain probiotics, which have been shown in studies to help combat anxiety. Go easy on caffeinated drinks and sugary foods, which can lead to spikes and dips in blood sugar that can wreak havoc with your energy levels and mood.

4 KEEP MOVING. However you look at it, exercise helps. As well as boosting your physical health, it also increases the production of ‘feelgood’ endorphins, helps burn off stress chemicals and relieves anxiety. Research has found that 30-35 minutes of low-intensity aerobic exercise three to five times a week can help boost mood, energy and mental alertness.

5 DRINK MODERATELY. When things are tough, it may be tempting to reach for a drink but alcohol is a depressant so it will leave you feeling worse when the initial effects wear off.

6 SLEEP WELL. Lack of sleep can leave you irritable and less able to cope, and studies have shown that even partial sleep deprivation can have a significant effect on mood. Similarly, insomnia can be the first symptom of depression. For help with insomnia, take a look at these tips from the NHS: nhs.uk/ live-well/sleep-and-tiredness/ 10-tips-to-beat-insomnia.