We must aim for a healthy body and a healthy mind
GOOD self-care is a hugely important but an often underrated part of staying mentally healthy. We all know the things that are good for us, like eating a balanced diet, getting enough sleep and exercise and avoiding harmful substances.
However, most of us fall short at least some of the time, when it comes to putting this knowledge into practice.
For many people, hectic schedules and competing priorities mean that good self-care can fall by the wayside. For others, focussing on the needs and wellbeing of others takes precedence, sometimes at the expense of taking care of oneself.
Looking after yourself is all about finding balance. Making sure we get this balance right really does pay dividends, both in terms of our physical and mental health.
Investing some time and effort into the core areas of self-care outlined below makes us stronger, healthier and happier. It also reduces our vulnerability to difficult emotions and makes us more resilient when we face life’s difficulties.
You should aim to get between six and eight hours of sleep a night.
Routine is key to maximising the benefits of a good night’s sleep, so
SLEEP:
make sure you go to bed and get up at the same times when possible. Keep your bedroom cool and free from distractions to help you rest. Eat a varied, balanced diet including carbohydrates, protein, healthy fats and plenty of fruit and vegetables. Keep foods that are high in sugar and saturated fats to a minimum. Drink plenty of water.
DIET:
It’s recommended to get at least 150 minutes of moderate intensity exercise or 75 minutes of high intensity exercise per week.
As well as the numerous
EXERCISE:
physical health benefits, regular exercise improves mood, concentration and self-esteem.
Caffeine and alcohol are two of the most common substances that fall into this category and we often use them to help us manage how we feel.
In moderation there may be no problem, but in excess or if you find yourself becoming dependent on them, it’s time to cut down or avoid them altogether.
By looking after your body in this way you are also looking after your mind. You can find more information and tips on practising good self-care at nhs.uk/live-well
MOOD ALTERING SUBSTANCES:
Dr Ellie Harper is a counselling psychologist