October is Mental Health Awareness Month in New South Wales. It's a month when we can take time to reflect on the mental and emotional health of ourselves and our loved ones and work on ways to improve our mental health if we need to.
What is Mental Health?
The World Health Organisation considers mental health to be a "state of mental wellbeing that enables people to cope with the stresses of life, realise their abilities, learn well and work well, and contribute to their community".
The WHO believes is to be "an integral component of health and wellbeing that underpins our individual and collective abilities to make decisions, build relationships and shape the world we live in.
The WHO also considers mental health to be a "basic human right" and is "crucial to personal, community and socio-economic development".
Australian Statistics
The Australian Bureau of Statistics undertook a National Study of Mental Health and Wellbeing and found that over two in five (43.7%) Australians aged 16-85 years had experienced a mental health disorder at some time in their life, with anxiety being the most common 12 month mental health disorder at 16.8%. A mental illness is defined by the ABS as "a clinically diagnosable disorder that significantly interferes with an individual's cognitive, emotional or social abilities". However, a person does need to meet the criteria for a mental disorder to be negatively affected by their mental health.
Improving Mental Health
Healthline recommends the following 8 tips to improve mental health
Sleep - get restful sleep, have a consistent sleep routine, make your bedroom a quiet, relaxing, clutter-free space and aim for a bedroom temperature of 18.3C
Social Media - keep a phone in a drawer or outside your bedroom while sleeping, undertake activities to avoid doom scrolling on social media and focussing on the lives of others, turn off notifications or delete social apps from your phone
Relationships - friendships can ease loneliness, make it easier to get emotional
support and may add meaning to your life. Now that Covid-19 is no longer such a threat to us we can more social in person which can improve relationships and friendships. I am the organiser in my friend groups. I organise regular catch ups with a number of groups of people whom I either worked with or had/have a hobby in common with.
Exercise - I am someone who needs to be having fun with others when I exercise. Find something you enjoy so that you can move your body. Moving our body or exercise reduces stress, lifts moods, improves sleep and may help you manage symptoms of depression and anxiety. I know, the last thing you want to do when you feel depressed is leave the house and go for a walk, but it helps... apparently :-)
Food - certain foods can also affect your mental health. I own a book called The Kitchen Shrink by Natalie Savona. The book contains food and recipes for a health mind.
Know your limits - don't push it and know when to take it easy. Foster an attitude of self compassion. It's OK to have an easy day. Stay home and do something you enjoy.
Rest - I read a great quote recently "rest is progress". A doona day every now and then is good for you.
Sunshine - or Vitamin D has been proven to improve attitude and mood. Small things you can do, have a cup of tea outside, stand outside and breathe in the fresh air or eat lunch in a nearby park.
When should you reach out or engage a mental health professional?
Sometimes we need help from a professional who may be a counsellor, psychotherapist or psychologist.
If you experience any of the following you may benefit from the services of a mental health professional
a stressful or traumatic event
feel more upset, anxious or sad than usual
feel agitated, irritable or angry
feel less motivated
changes in appetite oand sleep aptterns
difficult to get through the day
feel stuck or overwhelmed
using alcohol or other substances more than usual or turning to other unhelpful coping behaviours.
Meagan Johnson is a social worker, psychotherapist, counsellor, homeopath and massage therapist who is committed to your physical and emotional wellbeing.
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