Prioritising Mental Health for You and Your Loved Ones
This is an article by Anthony from Proud Place Therapy in Marrickville. Anthony is a qualified and registered therapist and has recently opened a private counselling practice, Proud Place Therapy, where he specialises in stress, anxiety and depression management/reduction as well as supporting the LGBTQIA+ community.
I’m not going to lie to you, in the first few years of R U Okay? Day being introduced, whilst I was a 30-something-year-old still trying to navigate the fast-paced world of the corporate life, I used to roll my eyes at the mention of it. The whole concept seemed like just another trendy attempt at promoting 'wellness' in the workplace. I wasn’t alone in my derision of it. On the day itself, it would become this running joke with colleagues greeting each other at the coffee machine or at each others’ desks with a sarcastic and disingenuous “Are you okay?” Of course, with more knowledge and the wisdom of hindsight, not only did I come to recognise how horrid and insidious that behaviour was but that the supposed humour we were all using was a mask no only covering up our own fear of talking about mental health but also our own struggles with it.
It wasn’t until the joke was on me and I encountered my own mental health challenges that I gained a newfound perspective. Amidst the pressures of deadlines and corporate politics, I found myself struggling to maintain a sense of balance and well-being. It was a wake-up call, a stark reminder that mental health isn't just a buzzword – it's an integral part of our overall well-being. My journey through mental health struggles led me to understand the significance of checking in on others and prioritising my own mental well-being. And so, I learned to appreciate the importance of R U Okay Day, not as a passing trend, but as a meaningful reminder to look out for one another and ourselves in the midst of life's demanding landscape.
In a world that is constantly moving and evolving, it can be challenging to take a moment and check in on ourselves and our loved ones. R U OK?Day is a reminder for us to pause, reflect, and ask that simple yet powerful question to those around us. This day serves as a gentle nudge to prioritise mental health, both for ourselves and for the people we care about. However, ideally, our mental health should always be a priority and we should be doing this more regularly
So I thought I’d use this opportunity to share with you some ways in which you can not only support your nearest and dearest in times of mental health struggles but also more effectively manage your own mental wellbeing.
How to Support Friends and Family with Their Mental Health
Be a Listening Ear: Sometimes, all someone needs is to have someone listen to them without judgment. As challenging as it can be, you don’t have to say a word or offer an opinion. Simply create a safe and comfortable space for your loved ones to express their thoughts and feelings.
Encourage Professional Help: If you notice that a friend or family member is struggling with their mental health, gently encourage them to seek professional help. Offer to help them find a therapist or counsellor if needed.
Check-In Regularly: Consistent check-ins, even if they are brief, can make a significant impact. Sending a simple “How are you today?” text can show your loved ones that you care about their well-being.
Offer Support: Whether it’s running errands, cooking a meal, or simply being present, offering practical support can alleviate some of the burdens your loved ones may be feeling.
Educate Yourself: Take the time to educate yourself about mental health conditions. Understanding what your loved one is going through can help you provide better support and empathy.
Tips for Managing Your Own Mental Health
Prioritise Self-Care and pleasurable activities: Self-care looks different for everyone, but it is essential for maintaining good mental health. This can include activities such as reading a book, taking a soothing bath, or spending time in nature. Dedicating time to activities that bring you joy and relaxation is a great way to unwind and express creativity. If you’re looking for inspiration, simply googling ‘a list of pleasurable activities’ with provide you with a plethora of resources to kick-start your self-care and pleasurable scheduling!
Practice Mindfulness: Mindfulness has numerous benefits that are backed by scientific research. Mindfulness techniques, such as meditation or deep breathing exercises, can help you stay present and calm in times of stress. Studies have also shown that practicing mindfulness can lead to improvements in brain health and immune function. For example, research has found that meditation can increase activity in the left side of the brain associated with positive emotions.
Stay Active with exercise: Yoga and Pilates are particularly great! Engaging in physical exercise is not only beneficial for your body but also for your mind. Incorporating regular exercise into your routine can improve mood, reduce anxiety, and boost self-esteem. Yoga and Pilates, in particular, are two forms of exercise that emphasise mindful movement, breathing techniques, and mind-body awareness, which can have positive effects on mental health. Research shows that yoga can increase levels of the neurotransmitter gamma-aminobutyric acid (GABA), known for reducing anxiety and promoting relaxation. Similarly, the controlled movements and focus on core strength in Pilates can help improve body awareness, confidence, and alleviate stress.
Maintain a Healthy Diet: Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support your mental health. Whilst it’s all about balance and we should all be allowed to enjoy treats here and there, it can be best to avoid excess sugar, caffeine, and processed foods, as they can negatively impact your mood and energy levels.
Establish a Routine: Creating a consistent daily routine can provide structure and stability, which is crucial for mental well-being. Include time for work, relaxation, exercise, and social connections in your schedule.
Get Sufficient Sleep: Prioritise getting 7-9 hours of quality sleep each night. A lack of sleep can impact your physiological processes, mood and cognitive function. Setting a bedtime routine can improve sleep quality, enhance relaxation, and help regulate the body's internal clock, leading to better overall health and well-being.
Limit Screen Time: Reduce your exposure to screens, especially before bedtime. Excessive screen time can disrupt your sleep patterns and contribute to feelings of anxiety and restlessness.
Connect with Others: Humans are social creatures! We have survived for thousands of years through our ability to connect, communicate, and cooperate with each other. Build and nurture meaningful relationships with friends, family, or support groups. Connection and social support are vital for good mental health!
Set Boundaries: Learn to say no to commitments or situations that drain your energy or cause you stress. By setting boundaries, you can prioritise your needs, protect your time and energy, and create a healthy balance in life that promotes your overall health and happiness. They can help you to express to others what you think is acceptable or unacceptable and help you express your needs in an assertive but not an aggressive way.
Practice Gratitude: Take time each day to reflect on things you are grateful for. Gratitude practice can help shift your focus to positive aspects of your life, fostering a sense of contentment and well-being.
Seek Professional Help: If you are struggling with your mental health, don't hesitate to reach out to a therapist, counsellor, or other mental health professional. Seeking professional help is a sign of strength not weakness and can provide valuable support and guidance.
Embracing a Holistic Approach to Mental Health
By incorporating some of these tips into your daily life, you can nurture your mental well-being and establish a foundation for long-term positive mental health. Remember, taking care of your mental health is an ongoing process and it's okay not to be okay, but it's important to take steps to seek help and support when needed. By prioritising our own mental well-being and offering support to our friends and family, we can help to reduce the stigma often associated with mental health issues and instead create a culture of openness and compassion surrounding mental wellness and help-seeking behaviours.
So, on this R U Okay? Day and every day, take a moment to check in with yourself and your loved ones. Reach out, listen, and support each other on the journey towards better mental health and well-being.