Entering the fall months can be a difficult time for many people as we struggle to adjust to the darker days.
And we may find that the road to staying mentally fit is even more complicated than usual.
But the very nature of the season offers a good reason and a great opportunity to show us some kindness.
Protecting our mental health is easier than you think, with simple daily activities that help us feel good, according to the Mental Health Foundation.
The charity, which puts prevention at the heart of its work, compares these measures to daily tooth brushing; important in preventing problems.
His free guide, released earlier this year offering advice on the 11 most effective ways for people to protect their mental health, is an encouraging read.
“Our guide encourages us to take care of the fundamental aspects of life: our relationships, our experiences, our bodies and our finances,” said Dr. Antonis Kousoulis, director of the Foundation.
“The evidence shows that this is far more likely to keep us mentally healthy than the gimmicks and miracle cures promoted by some in the ‘wellness’ industry, who prey on our vulnerability.
“The truth is that there are no quick fixes for good mental or physical health. What works is developing healthy habits in our daily lives, which help us feel good and able to face everything.
“For example, in our guide we talk about getting more out of sleep, learning to understand and manage our feelings, planning things to look forward to, and getting help with money problems.”
Some of the tips in the guide, such as those related to sleep, healthy eating, and exercise, may not surprise you, but each one is complemented by practical and actionable suggestions.
Others may be more of a revelation in both their simplicity and effectiveness. Take, for example, being curious and open-minded to new experiences.
“We can all get stuck in familiar ways, like how we spend our time and what we think about ourselves and the world,” the guide tells us.
“This can be self-fulfilling, with our expectations influencing what actually happens, for better or worse. For example, we may say to ourselves: ‘things never get better’ or ‘I’m useless’ in response to what others have told us.
“It can be helpful to notice these thoughts and try new ones, such as ‘I can change things for the better’ and ‘There are so many things I can do.’
“Life can feel more interesting, lively and rewarding when we are open to trying new experiences and experimenting with how we do things.
“It can be as simple as what we eat for breakfast or the route we walk the dog. It might also take some planning, like an adventure vacation. We might find a new place that we happen to love, discover a talent we didn’t know we had, or meet someone new and important.”
The guide, Our Best Mental Health Tips, is based on the Foundation’s own groundbreaking study of what protects people from common problems like anxiety and depression.
The work, which was published in the peer-reviewed American Journal of Health Promotion, combined existing evidence on how we can protect our mental health with the views of experts, along with the opinions of members of the public.
Most of the members of the public involved in the study had experienced mental health problems of their own or those of their family members, so they had the benefit of hindsight in assessing what helps most with prevention.
The guide acknowledges that people may not be able to follow some of its suggestions, for example, because where they live prevents them from getting a good night’s sleep or spending time close to nature.
“Enjoying good mental health should be an equally attainable goal for all of us, but it is often out of reach for many,” said Dr. Kousoulis, who led the research.
“Government action is needed to create the circumstances that solve problems that are beyond people’s reach and help prevent people from having mental health problems in the first place.”
People can download the guide for free from the Mental Health Foundation website: www.mentalhealth.org.uk.
They can also order hard copies by mail, with a small charge to cover postage and packaging.
11 actions to promote mental health suggested by the guide
2 Learn to understand and manage your feelings
3 Talk to someone you trust for support
4 Be aware of using drugs and/or alcohol to cope with difficult feelings
5 Try to make the most of your money and get help with problem debts
6 Get more from your sleep
7 Be kind and help create a better world
10 Be curious and open to new experiences
11 Plan things to look forward to
