Tips for a more positive mental health.

The first full week of October marks the mental health awareness week. There is a lot of stigma attached to mental health. I want to try change it. My aim is to show you that speaking out should be encouraged. Everyone goes through ups and downs. Contrary to what you may think, there is a lot of help out there. This is how I got through my blip.

I have never spoken about my depression. I have been in and out of it for a couple of years. At times it was mild and other times it was severe. I felt hopeless, powerless and with no motivation. My diet became worse and I started sleeping longer than I usually would. It’s a horrible feeling. It’s like being in a bottomless pit. The more you try getting out, the deeper you fall. I was in a sea of negativity and emotionally reactive. I kept silent. I didn’t speak to anyone about it, including my family and close friends. I felt as though I was going to get judged. I stopped seeing friends because I didn’t want to feel like I was dragging them down. What I didn’t realise is that the contrary is true too: my friends and family could pull me up too.

After months of going through cycles, I gathered the courage to see my GP. Looking back, I should have done it earlier! Alongside counseling, it was the best thing I did about my depression . My GP prescribed me medicine. Though not a fan, I decided to take it. The medicine coupled with the counseling made me slowly escape my depression. I recalibrated myself into the person I was before the depression. I also found some tools online which have helped me go through it. These tools allow me to be on top of my mental health. Improving it everyday.

Tips and tools on how to improve your mental health:

1. Speak to someone about it: Getting stuck in your own head can get tough. Especially negative self talk. Telling yourself that you are hopeless and no-one is there for you can really accelerate low mood and turn into depression. It is nice to get out of your head and share your thoughts with a close friend, family or in my case the GP. Alternatively, you could call one of the many charities and stay anonymous. This way, they don’t know you and you can express yourself freely without feeling like you’re being judged. Use the free service called Samaritans — free 24 hours — 116 123.
2. Forgive yourself: Oftentimes, we are too hard on ourselves. We set the bar very high. When we don’t achieve what we set out to do, we feel like a failure. We get stressed and focus on too many tasks at once. Stress is a precursor to depression. Please remember: everyone fails. Take it easy on yourself. Relax. It’s alright. The worlds not going to end if you miss a appointment. Or if you forgot to tick off a habit you desperately trying to cultivate. You aren’t superhuman. Everyone makes mistakes. It’s okay not to be okay. Don’t cry over spilt milk. It’s happened now. Forgive yourself and move on.
3. Meditate and be grateful for things you often overlook: Ever since I started meditating, my mind has been a lot clearer. My thinking has gone from jumping all over the place to being laser focused. I only do five minutes a day! I started with two minutes. Yes at first it’s weird, awkward and you lose focus. After some practice, it becomes normal. For me, mediation helps me clear my head and really give a few minutes dedicated to me. From me to me kind of gift. This allows me to really be in a state of tranquility. Alongside meditation, tell yourself three things you’re grateful for that you overlook. Right now, there is no water supply in many East London homes. Before this happened, they probably took it for granted. I bet you as soon as the taps start flowing, they’d be so much more grateful for it. Thank yourself for your sight, hearing, your legs, food, the roof over your head etc. It may sound extreme because it is. Imagine life without your feet or being permanently blind? The point I am trying to make is that life is not as bad as you make it out to be. Once you come to the realisation that life is still full of blessings, it could kickstart a positive mindset.
4. Delete social media: Social media can be positive. There is no denying in that. However, when you are in a low mood, anything can trigger you. Making you think you’re worthless as people are living their best lives. Take a break. Go on a social media hiatus. Most people on social media only post their glamorous and positive side. Whether you like it or not, it will lead to negative comparisons of yourself and your peers. Your thoughts become toxic. You start to eat yourself up from the inside out. Delete it. The world will still spin if you haven’t watched your friends video of him riding a bicycle round Hyde Park (Shots fired). Trust me on this one.
5. Walk, exercise and diet: When the mind is in a bad place, the body will follow suit. It’s true for the other way round too. Focus on your body. Go for a walk to your local park. Get in tune with nature. Get out of your house. Do some exercises. Pick up yoga. Do some push ups. Get the juices flowing. Talking about juices, drink two litres of water everyday. Do this consistently and it will naturally make you feel good. Be mindful of what you eat. Apply a healthy diet and your body will have a positive reaction to it. As a result of doing this, your mental health will improve too.
6. Face the music: This arguably the most important point I will make. Face your problem head on. Do not try avoid it. Sooner or later it will resurface. Usually, the longer you leave it, the worse it gets. We try escaping our problems through different means. Whether that is playing video games, watching Netflix or using drugs and alcohol. All you’re doing is pausing the pain. There is no escaping reality. Just do it. I know it’s easier said than done. Your future self will thank you for it.

Other resources:

• Talk Plus https://www.talkplus.org.uk/guidedselfhelp — a range of booklets and videos offering CBT techniques — eg problem solving, worry management.
• Headspace — mindfulness app — https://www.headspace.com/ — first month free
• Good Thinking — https://www.good-thinking.uk/ — tools and resources to help yourself and others feel better — NHS approved
• The NHS Apps Library — https://www.nhs.uk/apps-library/ — a list of digital tools to help manage and improve your mental wellbeing.